For athletes to be at the top of their game it takes much more than just strength, endurance or skill. One principle ingredient for competing hard is fuel, and athletes get that fuel from food. When engaging in physical activities like sports the body burns off that fuel and needs it replenished or it will start burning muscle tissue.

By eating the right things before, during and after a trainingregiment or competition, an athlete can increase performance. It’s important to follow a strict diet to keep the body going at top condition and these are some of the foods that will do just that.

Before

Prior to hitting the track or hitting the weights, athletes need to first build up a reserve of fuel that their body can tap and carry them to the end.

• Apples – Packed with slow burning carbs, apples are a long lasting fuel source.
• Toast w/ peanut butter – Another great source of carbs, but topped with peanut butter it is also a great source of protein that the body needs to build and repair muscle.
• Bananas – Full of potassium and loaded with carbs, bananas are a super fruit known for their fuel providing qualities.

During

It might seem counter productive to some to eat while training or competing, but for top athletes that are burning through their fuel reserves they need to replinish it at all times.

• Shakes – Energy or protein shakes are the fastest way to replenish the body with fuel as they are infused with essential vitamins and nutrients.
• Water – Staying hydrated is an important as the body needs water to help convert sugars and carbs into energy.
• Nuts – As a simple snack, nuts pack a healthy energetic punch.

After

Even at rest the body needs fuel to recover.

• Fish – High in lean protein for repairing muscles.
• Meat – Also packed with protein, but also much needed iron.
• Black beans – An protein-rich alternative to meat.

Getting into peak physical condition means eating a fuel rich diet.