While the athlete's protein needs are higher than the sedentary person's, studies show that protein needs can be easily met through an average diet. Good sources include meat, fish, poultry, dairy products, nuts and dry beans. Fat also is an energy source for athletes. However, fat cannot be converted to energy as rapidly as carbohydrates and requires more oxygen to burn. Dietary intake of fat tends to be higher than desired in most American diets.
Fluid replacement is critical for exercising individuals.
Dehydration severely limits performance and can contribute to heat stroke, organ damage and possible death. Thirst is not a good indicator of fluid needs, so be sure to drink cool water before, during and after workouts. To determine what is sufficient, weigh yourself before and after the event or workout. For every one pound lost, drink two cups of fluid. Remember, water is always an appropriate fluid replacement.