Fats

Saturated fats come in foods from animals (i.e., meats, eggs, milk, cheese, etc.) and unsaturated fats in some vegetable products (i.e., corn oil). Fats should provide no more than about 20-30 percent of daily calories. Your body needs small amounts of fat for certain critical functions and as an alternative energy source to glucose. But eating too much fat is associated with heart disease, some cancers and other major problems, and probably means you don't get enough carbohydrates. How your body uses fat for energy depends upon the intensity and duration of exercise:
When you rest or exercise at low to moderate intensity, fat is the primary fuel source.
As you increase exercise intensity, your body uses more carbohydrates for fuel.
If your body uses up its glycogen supply and you keep exercising, your body will burn fat for energy, decreasing exercise intensity.

Sports Nutrition- Proteins

Proteins come in meats, fish, poultry, eggs, beans, nuts, dairy products and other foods, and should provide approximately 12-15 percent of daily calories. Proteins give your body power to build new tissues and fluids, among other functions. Your body cannot store extra protein, so it burns it for energy or converts it to fat. The amount of protein an athlete needs depends in part upon level of fitness; exercise type, intensity and duration; total calories; and carbohydrate intake.

Level of fitness: Physically active people need more protein compared with those who don't exercise. You also need more when you start an exercise program.

Exercise type, intensity and duration: Endurance athletes often burn protein for fuel, as do body builders and others doing intense, strength-building activities.

Total calories: Your body burns more protein if you don't consume enough calories to maintain body weight. This can happen if you eat too little or exercise too much.

Carbohydrate intake: Your body may use protein for energy if you exercise with low levels of muscle glycogen or if you do repeated training sessions without eating more carbohydrates. When you start with enough muscle glycogen, protein supplies about 5 percent of energy. Otherwise it may supply up to 10 percent.

Sports nutritionist

Sports nutritionists tend to have varied educational backgrounds. Many have formal training in the field of exercise physiology as well as nutrition. The majority of academic research performed in the sports nutrition and sports supplement area are conducted by Ph.D. level exercise physiologists. Traditionally, the primary health professional that dispenses ‘nutrition’ information is the registered dietitian or RD. However, the education of an RD does not prepare him or her for ‘Sports Nutrition’ due to the lack of academic training in exercise physiology vis a vis the adaptive response to acute and chronic exercise. Sports nutritionists tend to specialize in working with certain athletes (e.g. bodybuilders, endurance athletes, team sports [football, baseball, etc]). Also, sports nutritionists can be found working in academia, with professional/collegiate sports teams, assisting sports nutrition/supplement companies/brands, and working with individual athletes on a personal basis.

Basic Nutrition Advice

For optimal body function you must eat the right combination of nutrients.
One of the most important of these, contrary to some popular diets, is carbohydrates. They are used to create glucose which can be used right away or stored to use later. Carbohydrates are broken into two categories, simple and complex. Sugars fall into the simple category, while starches and fibers are complex carbohydrates.

Protein is another crucial nutrient for your body; they help your body build and repair muscle and other tissues. They also function in the creation of hormones. Do not fall into the trap of eating excessive amounts of protein, like carbohydrates, excess protein is stored as fat. The two main protein sources are animal and vegetable.

Your body must also have a certain level of fat intake. Fats are classified in two categories, saturated and unsaturated. Saturated fat is the bad kind and puts you at risk of health problems. Unsaturated fat is healthier, but if it is refined, it can become saturated fat.

Vitamins of course are also on the list of required nutrients. All vitamins perform different jobs within the body and work with your body's metabolism to increase energy levels. Many studies have proven that certain vitamins can also prevent disease such as vitamins A, C, and E, also called antioxidants, which assist with the prevention of coronary artery disease by helping to prevent plaque build up on artery walls.

Your body also needs minerals and trace elements which are used in many different body processes. Chlorine is essential for digestion, calcium and phosphorus are essential for strong bones and healthy teeth.

tips to keep a good sport nutrition

Start your day with breakfast.Breakfast fills your "empty tank" to get you going after a long night without food. And it can help you do better in school. Easy to prepare breakfasts include cold cereal with fruit and low-fat milk, whole-wheat toast with peanut butter, yogurt with fruit, whole-grain waffles or even last night's pizza!

Get Moving!It's easy to fit physical activities into your daily routine. Walk, bike or jog to see friends. Take a 10-minute activity break every hour while you read, do homework or watch TV. Climb stairs instead of taking an escalator or elevator. Try to do these things for a total of 30 minutes every day.

Snack smart.Snacks are a great way to refuel. Choose snacks from different food groups - a glass of low-fat milk and a few graham crackers, an apple or celery sticks with peanut butter and raisins, or some dry cereal. If you eat smart at other meals, cookies, chips and candy are OK for occasional snacking.

Work up a sweat.Vigorous work-outs - when you're breathing hard and sweating - help your heart pump better, give you more energy and help you look and feel best. Start with a warm-up that stretches your muscles.

Include 20 minutes of aerobic activity, such as running, jogging, or dancing. Follow-up with activities that help make you stronger such as push-ups or lifting weights. Then cool-down with more stretching and deep breathing.

Top 10 Nutrition and Fitness Tips

1)Get real and be specific. Write down three or four realistic goals that you can stick to. For example, "I will try to lose one pound of body fat every week. I will walk for 30 minutes minimum five days a week." Avoid fantasy-land goals that will only frustrate you.

2. Get prepared. Throw away all the junk, the processed, and the "bingeable" foods now and replace them with fresh, whole foods like lots of water and veggies. Buy a new pair of walking shoes and find some clothes in your closet you feel comfortable to walk in. During a lifestyle change, if you fail to plan, then you plan to fail!

3. Get support. Whether it's your best friend, spouse, or pet, it helps to have some nonjudgmental and nurturing support when trying to lose weight, especially during trying times.

4. Make daily notes. Research has shown that keeping track of your daily exercise and food intake in a journal or notebook will increase the likelihood of success. Keep it simple, or if you're inspired, write a novel! The key is to hold yourself accountable.

5. Create a food-free reward system. How about a new workout outfit, pair of jeans, shoes -- or what the heck, even a spa treatment, shopping spree, or weekend getaway? You deserve this kind of treatment when you reach your goals.

6. Buy a pedometer. A pedometer keeps track of how many steps you take daily. Wear it every day, around home, work, and while exercising. Your National Body Challenge goal is to increase your steps by 10,000 or more daily! Remember this: You'll burn roughly 100 to 125 calories by taking 2,500 steps (about one mile). The goal during the challenge is to burn 300 extra calories and to eat roughly 200 calories less in a day. This 500-calorie deficit is equivalent to one pound of body fat per week and a healthy boost to your self-esteem.

7. Don't skip breakfast. Research shows that the most successful "losers" never skip it. Try to keep it balanced with some protein, a healthy carb, and a small amount of fat. Here are some examples: an egg-white omelet with fresh berries and a piece of whole-wheat toast, or a skim milk shake with fruit and yogurt.

8. Nix the late-night eating. If you eat a lot of excess calories after 8 p.m., you wear them the next morning. Put a stop to this by making sure you have a healthy dinner consisting of lean protein, veggies, and fruit.

9. Eliminate processed sugars. Processed sugars are carbs that have been stripped of their valuable nutrients. How can you identify these sugars? They are all white: table sugar, pasta, rice, and bread, and they're nothing but trouble, since they kick up your appetite for more of the same.

10. Have a mid-afternoon snack. This will curb your appetite and provide fuel for your after-work walk or workout at the gym. Some great snack ideas include: reduced-fat peanut butter on a multi-grain cracker, a couple of pieces of low-fat string cheese and an apple, cottage cheese with pineapple, or try a low-fat cheese microwaved in a whole-wheat pita.

good advice for a better sport nutrition

Eating a balanced diet is the best strategy for health in sports nutrition. In addition, drinking enough water is essential. No one food is better than another in synergy with exercise or participating in sporting events. However, eating more food with certain types of nutrients may be necessary after exercising.

For example, exercise or sports activities for longer than 90 minutes will require carbohydrates afterwards to replace glycogen and protein will be necessary to repair damaged muscle tissue.
Generally, experts recommend eating meals that contain both carbohydrates and protein and eating five servings of fruit per day. Some people think good sports nutrition involves eating foods high in protein. This can be a mistake, as carbohydrates are necessary to help keep muscle energy up.

Fitness gurus advise that meals preceding a workout should not be larger than 800 calories and should include high-carb, low-fat foods, salt, protein and fiber (fruits and veggies). Too much of any one type of food — such as protein or fiber — can cause nausea or heartburn. In addition, it is advisable to be sure that food (200-calorie snack or meal) is eaten at least one hour before working out.

sports and nutricion

The nutrients--the proteins, carbohydrates, fats, vitamins, minerals, and water--are teammates that work together to provide good nutrition. Just as each team member carries out different tasks during a game, each nutrient performs specific functions in your body. A lack of just one nutrient is a disadvantage to your body, just as losing a player to the penalty box is a disadvantage for a hockey team. Your body needs all these nutrients all of the time, so the foods you eat should supply them every day.
Just because you are not hungry does not necessarily mean that your body has all the nutrients it needs. You can fill up on foods that contain mostly carbohydrates and fats, but your body still has basic needs for proteins, minerals, and vitamins.

spOrt nutritiOn

The best dietary sources of calcium are dairy foods, particularly the low fat alternatives. One cup of low fat `fortified' milk or one tub of low fat yoghurt provides between 350 to 400 mg calcium. One x 30g slice of reduced fat cheese has approximately 300 mg calcium, and one scoop (50 g) of low fat ice cream provides 70 mg calcium. Other good sources include soy products e.g., one cup of low fat, calcium enriched soy drink has 300 mg calcium, 100 g tofu provides 160 mg calcium, and 100 g of canned salmon with bones provides 300mg calcium.
Iron intake
The mineral, iron, forms part of haemoglobin, which transports oxygen in the blood and is also an essential nutrient for energy production and immunity. Athletes appear to be at greater risk of iron deficiency, with female athletes who are regularly menstruating being at particular risk. Strenuous exercise may increase iron losses through the destruction of red blood cells and losses in sweat, as well as inadequate iron intake.
Iron deficiency and subsequent iron deficiency anaemia are associated with reduced athletic performance, fatigue, dizziness, shortness of breath and increased susceptibility to colds and infections. A blood test which measures blood iron levels and body iron stores (ferritin) is required to diagnose iron deficiency. If body iron levels are depleted, an iron supplement in conjunction with increased dietary iron may be recommended.

I really liked this article that can help an athletes nutrition. This article is by Amy Magnuson, MS, RD.

Sports Nutrition can provide you that extra edge over your competitor and is an essential component to being a high performance athlete.
Stay hydrated – Because our bodies are made up of 55-65% fluid, it is essential that athletes stay adequately hydrated in order to avoid heat illness and cramping. When practicing in hot, humid weather, some of the larger athletes can lose as much as 10-12 cups of fluid (he/she would need to drink double this amount to re-hydrate). Even being slightly dehydrated can impair performance, so athletes should drink liberal amounts of water and sports drinks throughout the day, during and after practice. One tip I often suggest, carry a sports bottle with you at all times and continue to refill it throughout the day.
Consume adequate calories and carbohydrates – Because food is our fuel, athletes need to ensure adequate calorie and carbohydrate consumption every day. Complex carbohydrates including whole grain breads, cereals, pastas, fruits and vegetables should make up at least 50% of our diets. Carbohydrates, our body’s chief form of energy is stored as glycogen in our muscles (and liver). A diet deficient in carbohydrates and calories, can increase the risk of fatigue, injuries and a drastic decrease in performance.
Eat Adequate amounts of protein - Adequate protein, in addition to serving many metabolic functions in the body, is also essential for rebuilding and repair of our body's tissue. Because athletes are continuously tearing down muscle tissue through regular workouts, they should consume adequate amounts of meat, beans, fish, poultry, nuts, peanut butter, eggs and dairy products.
Regular meals and snacks - For most athletes, it is almost impossible to meet the nutrition requirements with less than 3 meals and 2-3 snacks each day. Eating regularly (every 2-4 hours) helps to maintain blood glucose and energy throughout the day and through practice. A mistake athletes often make is thinking that they don’t have to eat adequately on "non-workout days." These "off" days should instead be treated as "re-fueling days" and athletes can take advantage of having more time to prepare well-balanced meals.
Avoid fad diets and supplements – Frequently looking for that extra edge, athletes are often targeted by the market industry with products promising special "energy boosting," "performance enhancing" or "muscle gaining" results. Frequently these products or diets have little (if any) scientific data backing them and can actually be damaging to an athletes performance. A high performance diet is often the key that athletes need to help them get that extra edge over their competition.

carbs

Eating a balanced diet is key to sports nutrition. The right combination of fuel (calories) from carbohydrates, proteins and fats gives you energy for top performance. CarbOhydrates is the mOst impOrtant fuel sOurce> They are fOund in fruits, vegetables, pastas, breads, cereals, rice and other foods, and should provide about 60-70 percent of daily calories. Your body converts sugars and starches in carbohydrates to energy (glucose) or stores it in the liver and muscle tissues (glycogen), giving you endurance and power for high-intensity, short-duration activities. If your body runs out of carbohydrate fuel during exercise, it will burn fat and protein for energy, causing your performance level to drop.
>Tips
Eat carbohydrates for at least several days before exercise/competition, so you start with glycogen-loaded muscles.
Eat more carbohydrates during exercise/competition lasting more than an hour to replenish energy and delay fatigue.

Sharing Tips

I tOld sOme Of my athlete friends these tips and they fOund them really useful, sO I put them here sO that they can be useful fOr Others as well>
Some tips for staying hydrated:
Drink small amounts of water frequently, rather than large amounts less often.
Drink cold beverages to cool your core body temperature and reduce sweating.
Weigh yourself after working out and drink 2-3 cups of water for every pound lost. Your body weight should be back to normal before the next workout.
Pay attention to the amount and color of your urine. You should excrete a large volume that is nearly colorless. Small amounts or dark colored urine can indicate dehydration.