Updated: 24-05-2025
A Proper Diet Plan for Sports Persons Improves Sporting Performance
Sportspeople are special.
A proper diet plan for sportspeople is necessary to remain fit.
Some of them play for their country, and some of them play for their passion.
It is not easy to become a sportsperson.
They should be physically active and also have to look deep into the quality and amount of calories they intake.
Usually, sports persons require more calories, energy, fats, proteins, carbohydrates than the common man.
Thus, their diet plan for sports persons includes calories, carbohydrates, protein and fats.
On average, a healthy young sportsperson between 19 and 30 requires 3000 kcal, whereas sportspersons beyond 30 years require 2800-3000 kcal.
The diet plan of a sportsperson is vital as their energy requirements differ.
It strengthens when they play sports.
So the body requires nutrition in such a way that it helps them to meet those requirements in their best interest.
Alongside carbohydrates, fats, and proteins, multivitamins also play a vital role in the diet plan of sportspeople.
Also Read: High Calorie Diet
Diet Plan for Sports Persons
The following are the main diet ingredients required for sportspeople:
Carbohydrates
Carbs, or carbohydrates, are the first and foremost nutrients that give energy to the body.
So, for most of the athletes, it is very essential to intake the required amount of carbohydrates for the day as per the strength and duration of exercise.
Whole grains as well as fruits are the better choice, which raises the glucose quickly, which causes overeating.
The diet plan of sportspeople should also include a good amount of fibre.
Proteins
Proteins are the building blocks of the body.
It helps in body building, increasing immunity and body stamina to withstand for a longer time.
Thus, to build up the best stamina, it’s essential to supply adequate protein on a steady basis.
30–35% of calories must come from protein.
The food sources of protein are chicken, egg whites, and lean fish.
For vegetarians, proteins include yoghurt, skimmed milk, beans, etc.
But still, protein quality is low. So for vegetarians, it is suggested to subsume protein supplements in their diet.
Fats
Fats play a vital role in the lubrication of bones.
They assist in the absorption and transportation of fat-soluble vitamins.
Vitamin D is needed for bone strengthening and needs fat for its absorption.
25-30% of calories are recommended.
Saturated fats are mostly preferred over trans fats, as they are harmful to the body, raise oxidative stress in the body, and thus cause cell destruction and decrease the immunity of athletes.
So, it’s better to avoid junk foods and fried foods.
The best food sources of fats are nuts, olive oils, low-fat milk, fatty fish, and low-fat dairy products.
Vitamins
Vitamins are other essential ingredients required in the diet plan of sportspersons.
They help to preserve cell integrity and also fight against oxidative stress by terminating the free radicals.
Water and Fluids
Hydrating the body is equally significant as other nutrients.
It surges the sportsman functionality.
As proteins tend to cause constipation, a sufficient supply of water and fluids becomes necessary.
Fiber
The existence of fibre in the diet plans of sportspeople helps to keep bowel movements regular.
Sodium
The main source of sodium is salt.
So, a supervised amount of salt consumption is recommended.
All sportspeople should include the aforesaid nutrients in their diet plan to remain strong and active.
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