The easiest way for an athlete to receive the right amounts of nutrients is to simply eat a well-balanced diet. The average person should have two servings from the milk group and from the meat and protein group, and four servings from the grain group, and the fruit and vegetable group. These servings will provide all the necessary nutrients for an average person, but this diet will not meet the energy needs of an active athlete. An athlete can do a number of things for excess energy. Most athletes simply increase the plan by adding second or third helpings or by eating extra large servings.
Water is perhaps the most important part of the diet.
For a moderately active person three quarts of water are required. An athlete must have regular water drinking habits. Milk and soft drinks are not viable substitutes. If an athlete abides by a well balanced diet, only the amount of effort put out by the athlete will determine the level play. Food and sport.