Protein consumption, on the other hand, does not need to be watched because a regular diet generally delivers adequate protein. Protein intake should be checked if an athlete restricts specific items from their diet. Fish, poultry, lean meats, low-fat milk, eggs, almonds, and soy are all good sources of protein. Beans and legumes are also excellent sources of fiber and nitrogenous compounds that help build muscle tissue. Fruits and vegetables contain many nutrients essential for athletic performance. These include potassium, magnesium, calcium, phosphorus, iron, zinc, copper, manganese, and folate. Eating several servings of fruit and vegetables daily is important for health but will also provide energy for athletes. Fruit is best eaten fresh while vegetables can be eaten raw or cooked. Both fruits and vegetables contain carbohydrates and water which contribute to hydration status and energy supply during exercise. Foods that are high in sugar such as candy, cookies, and sodas should be avoided by athletes at all times. This includes during practice and games. Eating sugary foods provides empty calories that do not give you any nutritional value. The body can only store a small amount of sugar in the form of glycogen so it must be constantly replenished through food intake. Replacing sugary drinks with water is recommended since alcohol contains extra sugars that increase the amount of urine produced. Alcohol also increases body temperature so it's not recommended to drink while playing sports. Eat regularly throughout the day.