Fat takes the longest to be digested and may cause stomach pains or cramping if eaten too closely to your activity. Vitamins and Minerals Vitamins and minerals serve many functions in the body. Generally, you can get the vitamins and minerals you need by choosing food from all the food groups and eating a variety of foods from each group. If you feel that you are not able to eat a variety of different foods, you may want to ask your doctor or a dietitian if a supplement might be appropriate for you. Water Water is a very important nutrient, particularly for athletes.
Water is required for the body to function properly.
Water is found not only in its pure state, but also in foods and other beverages. For the purpose of hydration, we usually look at non-caffeinated beverages as a good water source. Caffeine is a diuretic, which means it causes increased urination, and is not as effective for hydration. Consuming adequate fluids before, during, and after exercise is essential. Drink at least 2 cups of fluids 2 hours before you exercise and an additional 4-8 oz.