However, be careful on the amount of protein you eat; too much protein can put a strain on your kidneys. Get plenty of sleep. Let your body recover so you feel energized the next day. Make sure you let your body catch up on sleep so you can wake up each day enthusiastic and ready to live a healthy lifestyle.

We have all heard it before, breakfast is the most important meal of the day. This is especially true for athletes. Breakfast helps energize you in the morning and keep you going strong the whole day. Your well-being is important to us. Click the button below or call us to schedule an appointment with one of our orthopedic specialists.

If your injury or condition is recent, you can walk right into one of our OrthoIndy Urgent Care locations for immediate care. For rehabilitation and physical therapy, no referral is needed to see one of our physical therapists.

Halloween is an exciting time filled with candy and costumes. However, it can lead to scary Halloween injuries. Learn more about Halloween safety tips. Plantar fasciitis treatment may include physical therapy, but the 8 best home remedies for plantar fasciitis let you stay home and take care of your pain.

While summer is a great time to be active outside, staying active in the fall can be difficult as the temperature begins to drop. March 28, 5 nutrition tips for athletes or the active person.

LEARN MORE. Related Posts More from OrthoIndy. Not eating enough also can lead to malnutrition. Female athletes can have abnormal menstrual cycles. You increase your risk of osteoporosis, a fragile bone condition caused in part from a lack of calcium.

These potential risks are worse in adolescence but still present for adults. Get medical help if you need to lose weight. Be sure to talk to your doctor before making major nutrition changes.

People often overestimate the number of calories they burn when training. Avoid taking in more energy than you expend exercising. Also, avoid exercising on an empty stomach.

Every athlete is different, so consider:. If you need to gain or lose weight to improve performance, it must be done safely. If not, it may do more harm than good. Do not keep your body weight too low, lose weight too quickly, or prevent weight gain in unhealthy ways.

It can have negative health effects. This can lead to poor eating habits with inadequate or excessive intake of certain nutrients. Talk to your family doctor find a diet that is right for your sport, age, gender, and amount of training.

Academy of Nutrition and Dietetics: Sports, Cardiovascular, and Wellness Nutrition, Nutrition Resources for Collegiate Athletes. National Institutes of Health, MedlinePlus: Nutrition and athletic performance. Last Updated: May 9, This information provides a general overview and may not apply to everyone.

Talk to your family doctor to find out if this information applies to you and to get more information on this subject. Getting these other than by mouth is called artificial….

Getting the right amount of water before, during, and after exercise helps your body to function properly. A lack…. Sugar is a simple carbohydrate that provides calories for your body to use as energy.

There are two main…. Visit The Symptom Checker. Read More. Knee Bracing: What Works? Sore Muscles from Exercise. Hydration for Athletes. Exercise and Seniors. The Exercise Habit. Why Exercise? Exercise: How To Get Started.

Home Prevention and Wellness Exercise and Fitness Exercise Basics Nutrition for Athletes. Calories come in different forms. The main types are carbohydrates, fats, and proteins. Simple carbs fruits, milk, and vegetables are easier for your body to break down.

They provide quick bursts of energy. Complex carbs take longer for your body to break down. They are a better source of energy over time. Complex carbs in whole grain products are the most nutritious.

Examples include whole-grain bread, potatoes, brown rice, oatmeal, and kidney beans. Fat is another important source of calories. In small amounts, fat is a key fuel source.

It serves other functions, such as supporting good skin and hair. Do not replace carbs in your diet with fats. This can slow you down, because your body has to work harder to burn fat for energy.

When you can, choose unsaturated fats, like olive oil and nuts. These are better for your health than saturated and trans fats. Too much fat or the wrong kinds can cause health problems. It can raise your bad LDL cholesterol level and increase your risk of heart disease and type 2 diabetes.

Protein is found in foods like meat, eggs, milk, beans, and nuts. Some athletes think they should consume large amounts of protein. Over time, too much protein can be harmful to your health. The digestion process can put strain on your liver and kidneys.

Know when to eat and rehydrate For athletes, knowing when to eat is as important as knowing what to eat. Things to consider Athletes require a lot of energy and nutrients to stay in shape. Every athlete is different, so consider: How long before working out is best for you to eat How much food is the right amount for you If you need to gain or lose weight to improve performance, it must be done safely.

Questions to ask your doctor How many calories do I need to eat each day?