What are the healthy habits that need to be followed by an athlete for healthy nutrition?
Joseph Whittaker
This is a very broad question.
I suggest you start with ACSM's position paper for the orthodox approach - https://journals.lww.com/acsm-msse/Fulltext/2016/03000/Nutrition_and_Athletic_Performance.25.aspx
Then use Google scholar to search out review papers on topics of specific interest.
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Tanzir Islam Britto
Stay Hydrated: Staying hydrated is essential for peak performance. Athletes should drink enough water throughout the day, especially during workouts, to replace any fluids lost through sweat. Eat a Balanced Diet: A balanced diet with carbohydrates, proteins, and fats is crucial. Carbohydrates provide energy for workouts, proteins are necessary for muscle repair and growth, and fats are an important energy source. Timely Meals and Snacks: It's essential to plan meals and snacks to fuel workouts and recovery. Eating a balanced meal 2-4 hours before exercising and having a protein-carbohydrate snack afterwards can help with performance and recovery. Quality over Quantity: Choose nutrient-dense foods over processed ones. Foods like lean meats, dairy, fruits, vegetables, whole grains, and legumes provide the vitamins and minerals needed for optimal health and performance. Supplement Wisely: While most nutritional needs should ideally be met through food, some athletes may need supplements, such as iron or calcium, depending on their needs. However, it's crucial to consult a healthcare provider or a sports dietitian before starting any supplement regimen. Monitor Body Composition: Regularly monitor body weight and composition. Gaining or losing weight should be a controlled process. Rapid weight changes can have adverse effects on health and performance. Avoid Alcohol and Illicit Substances: These can harm hydration status, nutrient absorption, and overall health. Regular Health Check-ups: Regular health check-ups and blood tests can help monitor nutrient levels, especially for elite athletes. Rest and Recovery: In addition to nutrition, adequate sleep and recovery days are crucial for muscle repair and recovery, which aids in overall performance. Consult a Professional: For personalized advice, athletes should consider consulting a registered dietitian specialising in sports nutrition.
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