Nutrition plans for athletes are a must if the athletes want to perform well. Having good nutrition ensures that the muscles respond fast to the training, there is no aches and pains in the muscles during training, improves alertness in the athlete, reduces stress and irritability and also provides the athlete with a positive outlook.

A good nutrition plan will take into account the nutrition needs of each athlete. The plan would have to be tailor made to suit the nutritional requirements of the athlete and there cannot be one plan to suit all athletes.

The calorie intake has to be consumed after checking the entire year's need of the athlete. This way even in the off season period the athlete will not put on weight as the calorie intake would be just right for the body. In addition, taking the right amount of calories throughout the year will ensure that muscles do not break down when the body does not get sufficient energy, and also there is no storage of excess fat in the body. It has been seen that often women athletes have low calorie intake and this can cause hormonal imbalance and also breakdown of the muscles.

Athletes competing in national and international sporting events often consume sports drinks and recovery drinks to ensure that the electrolytes are replenished in the body. However, it is important that hydration is always maintained. An athlete should be looking to consume 5 to 7 ml of water or sports drink for each kilogram of body weight at least 4 hours before the athlete begins to exercise or train. This helps the body to get sufficiently hydrated before the exercise or training session and any excess fluid is excreted from the body. In addition, the athlete should be looking to consume 1 cup of fluid 15 minutes before the exercise and thereafter 7 oz to 10 oz every fifteen to twenty minutes during the exercise or training. Usually, it is recommended that athletes hydrate the body with water when they are not planning to workout for long or when the weather is not hot or humid. If they intend having long workout sessions and the weather is hot and humid, then they should consume sports drinks to hydrate the body and replenish the lost electrolytes and salt.

It is recommended that for each kilogram of the body, athletes should consume around 1 gm to 1.5 gm of carbohydrates within thirty minutes of completing their workout. In between meals, the athlete should also eat carbohydrate rich snacks to ensure that glycogen is stored in the liver and muscles. Snack can be in the form green apple chips, salsa rice triangles, or bagel chips.

The breakfast should be light and drinking a sports drink or eating an energy bar will give the athlete energy to go through the training early in the morning. The athlete should not skip any meals and consume 3 full meals everyday. The meal should contain 3 food groups, namely proteins, antioxidants and minerals. These promote muscle growth, repair of the muscle and heart health.

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