Proper Nutrition for Athletes

No workout will be effective without a well-balanced diet. An athlete’s daily menu should include beneficial foods and minimize—or entirely eliminate—harmful ones. Poor nutrition will undermine all efforts, regardless of your goal. Whether you’re building muscle, trying to lose weight, or aiming to strengthen your body, your diet will need to change.

What Foods Should an Athlete Eat?

The foundation of proper nutrition for athletes is maintaining the right balance of macronutrients: 30% protein, 10% fat, and 60% carbohydrates. The quality of nutrients matters just as much as the quantity:

• Proteins: The primary building block for cells, crucial for muscle growth. High-protein foods include eggs, poultry, meat, hard cheeses, nuts, seafood, and cottage cheese.
• Fats: A secondary source of energy. Do not confuse this nutrient with fatty or greasy food, which is harmful. Healthy fats can be found in olive oil, flaxseed oil, nuts, avocados, salmon, and mackerel.
• Carbohydrates: An essential energy source. Carbohydrates are divided into simple and complex. Simple carbs quickly raise blood sugar and provide short-term satiety. Complex carbs, on the other hand, offer long-lasting fullness. Athletes should focus on complex carbohydrates in their diet.

Don’t forget vitamins and minerals. This further narrows the list of suitable foods for athletes. The diet should contain the right type of carbs and be rich in nutrients that supply energy for intense workouts.

Athletes who train actively should include the following in their diet:

• Lean beef, turkey, chicken
• Low-fat cottage cheese and yogurt, hard cheeses
• Fruits and vegetables, nuts
• Chicken eggs
• Whole grains (buckwheat, unpolished rice)
• Whole grain bread and pasta

Drink plenty of still water—at least 2.5 liters per day.

Avoid harmful foods, which should be minimized or completely removed:

• Fast food: Often contains carcinogens, preservatives, and colorants. Overconsumption leads to fat buildup, which is difficult to eliminate.
• Store-bought sauces: Unlike homemade ones, these often include preservatives and additives for longer shelf life—far from healthy eating.
• Sugary beverages: Sodas contain empty calories that quickly turn into fat. Sweet tea and coffee with milk should also be limited.

What to Consider When Planning a Meal Plan?

Creating a proper diet for active athletes requires attention to several key points:

• Caloric intake: Athletes need at least 2,500 kcal daily. Energy expenditure ranges from 38 to 50 kcal per kg of body weight. Use the lower end to maintain weight and the higher end to gain.
• Ectomorphs (those who struggle to gain weight) should consume more than 50 kcal per kg of body weight. Their meal plans should be tailored but still follow healthy nutrition standards. Gaining weight with junk food is not recommended.
• Meal frequency: Eat at least five times a day. Plan meals around workout schedules—eat mostly carbohydrates no later than an hour before training, and focus on protein afterward. Include solid snacks between main meals.
• Macronutrient ratio: Based on body weight: 2.5–3.0 g of protein, 2.0–2.5 g of fat, and 9.0–13.0 g of carbohydrates per kg daily.
• Consistency: Eat at the same time every day. This helps regulate hunger and creates structure. The last meal should be no later than 60 minutes before training—discipline is key.
• Five meals a day help prevent hunger. Snacks ensure you’re not starving before your next meal.

Macronutrient ratios can vary depending on the sport. The values above are averages. Professionals tailor their diets precisely, using detailed tables and expert guidance.

Sample Daily Meal Plan for an Athlete

The diet should be varied. A properly constructed daily menu for athletes includes different meal combinations:

Breakfast options:

• Bananas, nuts, oatmeal (with water), tea
• Boiled eggs, smoothie, whole grain bread, salad
• Vegetable omelet, low-fat kefir

Lunch options:

• Boiled beef with rice, salad, juice
• Boiled beef with buckwheat, banana, salad, mineral water
• Chicken soup or steamed fish, salad, tea

Dinner options:

• Turkey with buckwheat, soup, water
• Fish with side dish, salad, kefir
• Seafood with rice, juice

Snacks depend on training type. Strength workouts require more protein—found in protein bars and shakes. Bars are best eaten as a snack or post-lunch. Shakes are ideal before training.

Secrets to Proper Nutrition During Training

To see real results, you must rethink your eating habits. Keep these principles in mind when planning meals:

• Focus on your goal: There’s no one-size-fits-all diet. Just like different training types serve different purposes (strength vs. cardio), nutrition should align with your objectives—fat loss or muscle gain.
• Avoid starvation and overeating: A calorie deficit doesn’t mean starving. Likewise, gaining mass doesn’t mean eating everything in sight. Inadequate nutrients reduce workout effectiveness, while overeating leads to fat gain and loss of motivation.
• Seek expert advice: If you’re unsure about calories or food choices, consult a nutritionist. They can create a personalized plan based on your body and workout type. Professional athletes often work with sports nutrition experts.
• Cook properly: The best options are steamed or baked foods. Frying leads to nutrient loss and harmful cholesterol—especially when using sunflower or butter. Eat fruits and vegetables fresh, and don’t overuse salt, spicy seasonings, or appetite stimulants.

Hydration is also essential:

• Drink at least 2.5 liters of still water daily. Some fluid can come from fresh juice (without sugar).
• Most water should be consumed about an hour before training to flush out toxins through sweat. During exercise, sip water every 15–20 minutes.
• Dehydration leads to fatigue, slower metabolism, and reduced endurance.

Proper nutrition is the foundation of effective training. Without enough energy from fats and complex carbs, endurance and strength workouts are unachievable. Without protein, building defined muscles is impossible. Relying on junk food and empty calories will sabotage progress and lead to fat gain.