Athletic Performance
The right diet is the key to managing many diseases and to improving general quality of life. For this condition, scientific research has found benefit in the following healthy eating tips.
| Recommendation | Why | Get started |
|---|---|---|
| Fuel up | Athletes have different calorie requirements, depending on the intensity of their training and performance. Calorie restriction can have many negative effects, so be sure to get enough fuel through calories. | |
| Get enough protein | Athletes require more protein than people who are not exercising vigorously, but supplementing is not necessary as long as the diet contains at least 12 to 15% of calories as protein. | |
| Get your carbs | Carbohydrates may be the most important nutrient for sports performance, as they are the most efficient fuel and can be stored in the muscle and liver as readily available energy. | |
| Hydrate, hydrate, hydrate | Loss of water and electrolytes due to sweating during exercise can result in decreased performance and other problems, so remember to drink plenty of water and electrolyte-balancing sports drinks prior to, during, and after exercise. | |
| Make fat work for you | Some athletes have found success following a high-fat diet for a number of days and then briefly eating a high-carbohydrate diet prior to an endurance event. | |
| Keep your eye on the GI | The glycemic index is a measure of a food’s ability to raise blood sugar levels. Before exercise, low-GI foods can be beneficial, while high-GI foods can quickly restore sugar stores after exercise. |
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The information presented by TraceGains is for informational purposes only. It is based on scientific studies (human, animal, or in vitro), clinical experience, or traditional usage as cited in each article. The results reported may not necessarily occur in all individuals. Self-treatment is not recommended for life-threatening conditions that require medical treatment under a doctor's care. For many of the conditions discussed, treatment with prescription or over the counter medication is also available. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements or before making any changes in prescribed medications. Information expires December 2025.