Food for Keeping Athletes at Their Best

An athlete's body needs carbohydrates, which produce energy. There are two forms of carbohydrates: simple and complex. Simple carbohydrates are glucose, fructose, sucrose. Complex carbohydrates are either digestible, meaning starches, or indigestible, meaning fibers. The ultimate fuel for muscles is glucose which comes from digested complex carbohydrates. Other nutrients, like B vitamins, which are necessary for muscles to get energy from the foods you eat, also come from complex carbohydrates.

Glycogen is the storage form of glucose and athletes' bodies use it when muscles need more fuel. There is only so much room for the storage of glycogen, so it is important for athletes to eat carbohydrates before, during, and after exercising. However, glycogen can only be efficiently stored when athletes are properly hydrated.

Fluids are the most important factor to make sure that athletes can perform at his or her best. Heat is produced and increased with any form of exercise. Fluids are needed for the body to sweat. When sweat evaporates, heat is lost from blood circulation near the skin. Sports drinks with a six percent solution of carbohydrates should be used instead of water.

Fat is also an energy source. It provides essential fatty acids and vitamins such as vitamins A, D, E, and K. Fat intake should be twenty-five percent or lower of total calories. Fat is such a concentrated source of energy that you can eat more food if you reduce your fat intake.

Proteins make up about forty-five percent of your body. Muscles, bones, hemoglobin, myoglobin, antibodies, and enzymes contain protein so it is important to consume the proper amount of carbohydrates needed for exercise or your body will start using the proteins from your body. Consuming enough carbohydrates will help your body use the proteins you consume properly.