Protein
Both male and female athletes need protein, but men need more to replenish and fuel for larger muscle mass. One way to do this is to eat more protein at dinner to rebuild muscle tissue overnight.
The recommended daily protein intake for competitive endurance athletes is 0.5 to 0.6 grams per pound of body weight. For instance, a 200-pound male athlete needs about 140 grams of protein per day. Anything in excess will be converted to carbohydrates, so calculate your number before eating these high protein staples.
Try: Tuna, tofu, eggs, cottage cheese, cheese, yogurt, milk, nuts and nut butters.
More: 5 Best Proteins for Recovery
Healthy Fats
Healthy fats protect your internal organs from trauma and help your body absorb fat-soluble vitamins. They're also converted into energy during long endurance events, which can help boost performance. Twenty to 35 percent of a man's daily caloric intake should come from these healthy fats.
Try: Olive oil, peanuts, fish oil, avocado, salad dressing, cheese and pumpkin seeds.
More: 3 Reasons to Eat More Fat
Hydration and Replacement of Electrolytes
During challenging athletic events, it is not uncommon for athletes to lose up to 10 percent of body weight in sweat loss, leading to dehydration if fluids have not been replenished. The moment you realize that you're thirsty your body has already lost about half its total water.
Losing a mere 1 percent of your body weight in water (roughly 32 to 64 ounces) can decrease your energy output by as much as 25 to 30 percent," according to Men's Health: The Body You Want in the Time You Have.
The American Dietetic Association recommends the following water-intake guidelines:
- Drink plenty of fluids with meals
- Drink 16 ounces two hours before activity
- Drink another 8 to 16 ounces right before activity
- Drink 6 to 12 ounces every 15 minutes during exercise
- Drink 24 ounces for every pound of body weight lost after exercise
Remember to replenish electrolytes with coconut water, celery juice, a sports drink or a homemade electrolyte gel.
Try: Water with every meal, sports drinks, diluted fruit juices, and fruits with high water content such as watermelon, berries and peaches.
More: Stay Hydrated With High Water Content Foods
Learn more in the nutrition guide.
