Eating For Endurance

• Carbohydrates are the most important source of energy for athletes. They break down into sugars and are stored for future physical activity. Unused sugars are stored in the liver as glycogen. This is utilized for short, intense activities like sprinting and weight lifting. Fat is used for endurance training, but glycogen assists in the breaking down of the fat for energy.
  Carbs are divided into two categories: simple and complex. Simple carbs come from sources like energy drinks and sweet foods, and provide a quick source of energy. They are best for short, intense workouts. Complex carbs such as whole grains, cereals, veggies and fruit take longer to digest. These are for workouts that last for an hour or more.
  
  

Eating For Strength

• Proteins are made of amino acids, the building blocks of our body. They strengthen and repair muscle tissue, bones and tendons. Protein comes from animal products such as meat, poultry, fish and eggs. Dairy products like milk, cheese, butter and yogurt are also great sources of protein. For optimum strength, athletes should eat 1.4 to 1.8 grams of protein per 2.2 pounds (or 1 kg) of body weight. Thus, a 150-pound athlete should take in 95 to 122 grams of protein per day.
  
  

Eating For Competition

• The timing of meals before and after a competitive event is very important. Eat a carbohydrate-rich meal at least 3 or 4 hours before an event. Foods like pasta, cereals, energy bars, breads, cheese and peanut butter will be fully digested and ready to supply energy on time. If you cannot eat that far ahead of time, sport drinks, fruit, yogurt, and vegetable or fruit juices, can be easily digested within 1 to 2 hours.
  Within 2 hours after a serious workout or competitive event, combine proteins and carbs in your meal. This will replenish muscle glycogen and re-hydrate better than if you had just one or the other.