Athletes require a slightly different diet than the average person who works out for weight loss and/or health benefits.  Here is a short list of diet tips based on “Staying Healthy with Nutrition” by Elson M. Haas, M.D.

• Athletes should focus the diet on complex carbohydrates – whole grains and fresh fruits and vegetables.  Carbohydrates should make up 50 to 60% of the daily caloric intake.
• Protein is important for athletes but should not consume to excess.  During periods of heavy training or when athletes are trying to build muscle between 150 and 200 grams of protein per day on a 3,000 calorie diet is sufficient.  Also, it is important to note that young athletes require more protein than adults.  Protein should make up 15 to 25% of the daily caloric intake.
• Fat intake should be kept at a low to moderate level as excess fat intake can lead to increased body fat.  Fats should make up 25 to 30% of the daily caloric intake.
• Carbohydrate loading can be helpful when preparing for endurance type events. 
• Hydration is of the utmost importance.  Plenty of water should be consumed prior to, during and after training and events.
• Sweating during training and events leads to the loss of Vitamin B-1, chloride, magnesium and potassium – it is very important that these are replaced.
• Anti-inflammatory agents such as Vitamin C and E are mportant due to the extra stress to the body that training can cause.
• Exercise can increase free radical formation so athletes should ensure that they eat a diet rich in antioxidants including Vitamins A, C and E.
• Athletes should consider adding a high quality multivitamin and mineral to their daily regimen in order to maintain maximum performance.
• Female athletes and runners should include iron rich roods in their diet due to faster red blood cell break down.

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