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The ABC of a Sportsperson’s Diet

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Being a sportsperson is not a cup of tea. You need to be physically active and have to maintain a healthy and balanced diet. Because of the intensive workouts, your body needs to be constantly refuelled enabling you to perform well.

Eating a wide range of healthy food helps you get all the nutrients, minerals, vitamins you require to maintain energy levels high. Ideally, the meals of sportspersons should contain a proper amount of carbohydrates, fats and proteins.

Let's have a look at the importance of these basic needs of the sportsperson's diet-


Carbs are the primary fuel for athletes. Carbohydrates present in food transforms into glucose in our body. Glucose is stored in the muscles as glycogen and when the sportsperson exercises, the glycogen changes into energy.

Brain cells, the cornea of the eyes and the nervous tissues crucially depends on carbohydrates as a source of energy. Depending on the duration of workouts, the intake of carbohydrates should also increase.

Choosing the types of food that are rich in carbohydrates is also important. Whole grains, bread, cereals and fruits and the better picks of refined carbs are advised. Also, the right amount of fibre is necessary for regular bowel functions.


Proteins are the building blocks of the body. Proteins help in strengthening our immunity system and elevate the body stamina.

For increasing the optimum strength to endure high-intensity exercises for longer periods, an adequate amount of proteins is mandatory. 

Rather than taking protein supplements, it is better to have high-quality protein foods such as meat, fish, poultry, eggs, milk, etc.


Fats are highly required for proper lubrication of bones. They help in the absorption and transportation of fat-soluble vitamins.

Vitamin D helps in strengthening bones that need fat for their absorption. So instead of fried and junk foods include fatty fish, low-fat dairy and other products in the food.


A sufficient amount of water is equally important not only for the sportspersons but for everyone. A monitored amount of sodium in the form of salt is also required.

Intake of fruits and vegetables which contain a huge range of vitamins, minerals, and nutrients is essential for the efficacy of the immune system which assists in the healthy growth and resistance to illness and infections.  

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