A poor diet will almost certainly have a negative effect on the performance of even the most casual athlete. A good diet providing adequate calories, vitamins , minerals, and protein will help provide the energy required to finish a race or simply enjoy a recreational sport or activity. The diet recommended for an athlete differs little in composition from the diet suggested for any healthy individual. The Food Guide Pyramid is an excellent guide, suggesting a liberal intake of complex carbohydrates , moderate protein intake, and prudent amounts of fats and refined sugars . Calorie needs vary with the size, age, sex and physical activity performed by the individual so the number of servings a person requires will vary.
Complex carbohydrates are a diet staple.
They are found in foods such as pasta, bagels, whole grain breads and rice. They provide energy, fiber , vitamins , and minerals and are low in fat . It has been shown to improve performance in endurance-type activities lasting more than 1 hour. The classical method of carbohydrate loading has been abandoned and replaced by a modified method which is safer and equally effective at increasing muscle glycogen. Simple sugars such as soft drinks, jams and jellies, and candy provide few nutrients but a lot of calories.