Diet and Sports

Whether running, boxing, dancing or golfing, athletes often have different nutritional requirements than nonathletes. For optimal performance, several factors should be considered in an athlete's daily meal plan.

Calories

• Because athletes are more active than others, they need to eat more calories. How many more depends on gender, height and the type of activity. A golfer, for example, needs fewer calories than a sprinter. The University of Minnesota offers a nutrition guide that helps estimate calorie needs.

Protein

• Protein is essential for building and repairing muscle. Rice University instructs to multiply one's body weight by 0.6 to 0.9 to determine recommended grams of protein intake. Protein can be obtained through meat, beans, nuts, dairy products and supplements.

Carbohydrates

• Carbs are the main source of fuel for athletes. Complex carbs provide more energy in the form of glycogen than simple carbohydrates, which is good for athletes who need these stores to increase endurance and performance. Complex carbs are found in pasta, bread and potatoes. Colorado State University recommends that 40 to 50 percent of calories come from carbs.

Hydration

• Athletes must stay hydrated to avoid muscle cramping. As they sweat, their fluid levels drop and should be replaced by water. Fluids also regulate body temperature.

Vitamins and Minerals

• Athletes should choose vitamin and mineral-rich foods like fruits, vegetables and whole grains for their calorie sources. Female athletes should be mindful of iron and calcium levels to maintain blood and bone health.