The Athlete's Diet
If you are an athlete, or simply someone who likes to stay physically active, your diet should be composed of the following important nutrients:
Carbohydrates (55-65 % of your total daily calories). Examples include pastas, pancakes, rice, breads, cereals, whole grains, fruits and vegetables.
Proteins (10-15% of your total daily calories). Examples include meats, chicken, turkey, pork, fish and dairy products.
Fats (20-30% of your total daily calories) Fats naturally occur in many foods, with some foods having higher fat content than others. Athletes should learn the fat content of common foods, minimize high fat foods, and use fat-laden condiments such as butter, margarine, oils, gravies, etc. in moderation. While most athletes do not need to make any special effort to consume enough fat, understand that some fat in your diet (preferably unsaturated fat) is necessary for optimal health.
Other essential nutrients your body needs include vitamins, minerals (both preferably from natural food sources) and water.
Sports Nutrition Q and A: