The Role of Nutrition in the Career of an Athlete

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There are many things which determine the career of an athlete and among those many things ‘proper nutrition’ plays a major role. Unlike a normal individual, an athlete is required to have strong muscles and undergo workouts that are intense in nature. A good diet regime can help the person to fight fatigue and help the muscles to re- build easily. The amount of nutrition that is needed would depend upon the amount of training you need, the type of sport you choose and lastly the amount of time you would spend doing the exercise.

Below is a list of some nutrition based recommendations made by nutrition experts:

Carbohydrates –

Carbohydrates are regarded as the fuel for the body. Our body breaks up carbohydrates into glucose, which provides energy. If you are training to become an athlete any nutrition experts would recommend you to eat a diet where 70 % of the food is high on carbohydrates like bread, pasta, fruits and vegetables.

If you have a big event ahead, eat your meal at least 3-4 hours before the actual event, so that your stomach gets enough time to empty itself. Also avoid eating any sugary food 30 minutes before the actual event.

If you are training for a long period of time, keep yourself hydrated with any kind of fluid. It can be either water, fruit juice or any kind of energy drink that can push up the carbohydrate levels in your blood steam and give you instant energy.


Proteins are very essential for the growth of muscles. A registered nutritionist would always recommend a healthy person to eat at least 70-80 gm. of protein every day. However caution should be exercised as going overboard can cause damage to the kidney.

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Athletes need a little extra protein than recommended for people from other professions. However, it is advised that they should opt for high quality protein like lean meats, fish, poultry, nuts and beans to minimize the pressure on kidneys.

Milk according to nutritionists is a great source of protein which is not only absorbed quickly by the body, but can also help in speedy recovery immediately after an event.


Fluids play a silent yet a very vital role in ensuring that our vital organs function properly. An athlete needs to consume plenty of healthy fluids everyday

Drink at least 2 cups of water or any other fluid before starting your workout and continue drinking one cup after every 15-20 minutes during the workout session. It helps the body to replenish lost fluids through sweat.

Last but not the least; remember that athletics training is not an overnight’s affair. Visit a nutrition counseling center and hire a personal trainer to ensure you can have a tailor made program that matches your body weight and physical requirements.

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