Nutrition

Let's talk nutrition...

Macronutrients

Macronutrients are the three main food groups -- carbohydrate, protein and fat. Carbs are one of the most important groups for athletes, as they provide athletes with energy and they should make up about 65% of all athletes' diets according to scientific studies. Endurance athletes, such as distance runners, should be taking in 0.5-0.6 grams per pound for protein, but most athletes should take 0.6-0.7 grams per pound. Fats should make up around 20 to 35 percent of your calories. It is important to watch how much fat you are taking in, as fat will only slow you down because the goal of being an athlete is to obtain strong, lean muscle.

Hydration

As most athletes are focused on their eating, it can be very common for them to forget about their hydration! Most of your hydration is lost from sweat during your performances which can be dangerous and hurt your performance. It is suggested from studies that athletes take in 2-3 cups before games with your pre-game meal, a cup an hour before your game and half a cup every 10 to 15 minutes in the game. You don't want to try and chug a lot of water during your game, as this may cause you to get a stomach cramp and could hurt your play. After the game, it is just as important to drink water to replenish your muscles of the loss of hydration. If you weigh yourself after a game, you should drink 2 cups of water for every pound lost. 

Food Choices

As an athlete, the most important food choice is to steer away from "junk" food and to intake as much nutrients as you can. This means picking fresh fruit, vegetables, whole grains and a choice of meat or some source of protein. 

An example of a meal which includes a variety of nutrients would be:
1 Serving of broccoli
1 Serving of potatoes
A couple pieces of steak/chicken
A cup of milk
WATER
& finish your meal with a banana

By eating a wide variety of nutrients, your body will naturally become more and more energized throughout the day. 

Pre and Post-Workout

Eating well before a game/match ensures you have energy to perform at your best level, while a good post-workout meal helps you recover. Eat your pre-workout or pre-game meal three to four hours beforehand so it can be fully digested come go time and base it around carbs and protein for lots of energy.  For a post workout meal you want to include some faster digesting carbs such as bagels or fruit, to quickly refuel your glycogen stores in your muscles. Also, consuming protein as quickly as you can after a game or workout for a maximum intake to help recover your muscles after hard work. The reason for doing consuming protein as quick as possible is because after exercise your muscles begin to recover immediately after you stop working out, which will allow your body to break down and utilize more of the protein you ingest. 

Information learned via -  http://healthyeating.sfgate.com/main-nutrition-athletes-9211.html