To be a top athlete skill is a given, but maintaining the correct diet is an element that is far too often overlooked.

Energy is provided from three main sources: carbohydrate (CHO), protein and fat. It is recommended that each nutritional source is eaten in proportion. Typically males should eat 2500 kcal a day, where as for women it should be 2000kcal a day. These values are based on the average person however, and therefore athletes are likely to need more than this, especially during heavy training weeks. Height, weight, training duration and many other factors should also be taken into consideration.

It is recommended that 65% of an athletes’ diet should be CHO. CHO is stored as glycogen in the muscles and liver and is an important form of energy. It is not an essential nutrient as the body can obtain energy from protein and fat, however CHOs are highly recommended. The most popular forms of CHOs are jacket potato, fish and pasta.

Protein is also important and should comprise 20% of an athletes’ diet. It is used in a different way to CHOs and stored within the muscles themselves. It is necessary for the creation of new tissue, however the body can only utilise a certain amount of protein, meaning that any extra stores are either burned for energy or converted into fat. Protein can be found in animal products such as poultry, fish and dairy, although it is also present in plant based foods such as beans and nuts.

Finally fat is also important, but should only be 15% of an athletes’ diet. It is used as a long term energy supply and is present in three forms: polyunsaturated which is essential and found in corn and soybean, monounsaturated not essential but can be useful in lowering cholesterol and is found in olive oil, and saturated fat which is not essential and could be left out altogether.

Nutrition input should vary depending on the proximity of a sporting event. Prior to the performance it is crucial that the muscles are stored with glycogen, and therefore a lot of CHOs should be eaten specifically the night before so the glycogen stores are topped up to their max. Two - four hours before the event the diet should be high in CHO, low in protein, low in fat and easily digestible. Consequently foods such as cereal, bread and pasta are recommended. Then in the fifteen minutes before the event no food should be consumed. During exercise it is important that the muscles and liver are replenished with glycogen and that lost fluids are replaced. Here energy bars, bananas and rice cakes are recommended. After the event the body should be replenished with glycogen stores within two hours of the event.

It is important that fluid intakes remain high throughout the build up and actual performance. Symptoms of dehydration are multiple and include fatigue, headaches and feeling light headed. By the time the feeling of thirst comes about the body is already dehydrated. Care should be taken when hydrating the body as it is possible to overload in fluids, resulting in hyponaetraemia, causing muscle weakness, disorientation and seizures. It is recommended that 400 – 600ml of fluid are taken in two hours before performing and that only high intensity sports should have an intake of isotonic drinks. During exercise 150 - 250ml should be taken in every fifteen minutes. After exercise it is important that around 500ml of fluid is consumed. Sports drinks can help increase the speed of recovery, however athletes should note that sodium drinks include sodium which increases thirst.

There are several different types of sports drinks: isotonic, hypertonic and hypotonic. Isotonic drinks like Lucozade are for re-hydrating and refuelling the body and they are absorbed faster than water. They can have added caffeine to ‘boost mental performance’. Hypertonic drinks are high in concentration and absorbed slower than water. Finally hypotonic drinks such as Hydroactive are for re-hydration and absorbed faster than water. It is possible to make your own drink which is quick and easy and can save money. For isotonic drinks use 200ml of orange squash, one litre of water and a pinch of salt. For hypotonic drinks 100ml orange squash one litre of water and pinch of squash, and for hypertonic drinks 200ml of orange squash, one litre of water and a pinch of salt. For all drinks mix the ingredients together and keep chilled.

If you are interested in analysing your own diet visit: http://www.nat.uiuc.edu/mainnat.html. Whatever you try however, do not attempt a new diet just before an event.