Is there a magic pill for athletes that will make them the best? Many search for this magic pill and many offer these magic pills. But the outcome is always the same; there is no magic pill. Everybody knows it but still we all fall into the same trap over and over again. Only by hard work one will reach the top. Reaching the top is just one part, but staying on top is really hard. How can one reach the top and stay on the top? Several factors will determine this like talent, good nutrition, focus, concentration and another factor that some call luck. Here we will be focussing on sports nutrition.



What is the best nutrition for any athlete? That's hard to say. Different sports and different individual athletes call for an individual approach. Each type of sport has it own physical requirements. Endurance versus sprint, those are very different. Just by looking at the athlete's you can tell what nutrition's these athletes need.

What is the best sports nutrition for an athlete? There is no definitive answer to this. No athlete has the same need. It all depends on the physique of an athlete and the kind of sports that he or she is into.

Let's focus on endurance for now.

Endurance sports test the physical and mental strength of an athlete. If the distance is longer the test will be harder. The marathon runner will suffer during a match. He may face physical pain, in knees, ankles, back pain, and shoulders. During the match he will suffer mentally when he wants to run harder but his body isn't able to.

When we look at the match the athlete needs to mould his body for the big day. Of course a lot of training is required, but we will stick to nutrition.

Before the match a good solid meal is important. The pre-competition meal should consist of 2/3 of carbohydrates, 1/3 of high quality proteins and some natural fats. Good carbohydrates are pasta's, but don't overlook whole-wheat bread, potatoes, rice, cereals, fruits and beans. High quality proteins are lean meat like chicken, turkey, beef, pork, but you can also eat soybeans, eggs, nuts and drink milk. When eating meats don't prepare them with saturated (from animal products, such as dairy and meat) or 'trans' fat (from hydrogenated and partially hydrogenated oils in many packaged products). You will find these terms on the package labels. A high quality meal should be something like pasta with fresh tomato sauce prepared with olive oil accompanied by a steamed chicken breast. Look for these kinds of foods and recipes. Soon you will find you own recipes and make delicious and tasty meals that are wonderful for your sport.

The best sports nutrition in endurance sports is hydration. You should be hydrating yourself even a week before the game. This is to keep your body cleansed, fuelled and watered for the coming event.

If you only hydrate yourself on the day of the event, you won't hold too much water. Most of the liquid that you intake will only seep out through sweat. So, if you want to go to the game in full tank, drink lots of water beforehand.

Add up salty foods to your meal. Salt will help you retain more water in your body.

On the day of competition or just hours before the match you should be eating small quantities of carbohydrates. Many sport nutritionist advice around 50 grams per hour prior to competition. You can find quality carbohydrates in bananas, cereals, low fat milk and energy bars. This will give you the necessary glucose in the muscle and enough energy to run a good race.

After the race you should eat a rich carbohydrate meal to give your body the necessary carbohydrates back.

This will give you an impression what your body may need for endurance training and competition. This is not complete but will give you an idea what will give you some ideas what to eat or drink. Athletes need individual nutritional programs that will fit their specific needs. You should consult a sport physician or sport nutrition specialist for the best program.