Athlete's Diet: Optimize Performance With Proper Nutrition

Athlete's Diet: Optimize Performance With Proper Nutrition

posted 2023 Sep by

Are you looking to optimize your athletic performance and elevate your wellness game? If so, you've come to the right place. 

Nutrition plays a pivotal role in achieving athletic excellence. When combined with a healthy lifestyle, it can fuel your body, boost your energy levels, and enhance your overall performance. 

Let's dive into the world of athletic nutrition and explore how you can optimize your performance starting in the kitchen.

Why Is Nutrition Important in Achieving Athletic Excellence?

Nutrition plays an instrumental role in achieving athletic excellence. Athletes who want to perform at their best — whether it's on the field or during a daily workout in the gym — must fuel their bodies properly. The body, just like a finely tuned machine, requires superior fuel to run efficiently — and that's where balanced nutrition steps in.

Think of food as the fuel that powers athletes' most challenging training sessions and post-workout recovery. When an athlete's diet is balanced with proteins, carbohydrates, fats, vitamins, and minerals in the right proportion, it can significantly increase their ability to train more consistently and at higher intensities, but more on them later. 

Perhaps just as important is that good nutrition also enhances immune function. Regular strenuous exercise can put athletes at a higher risk for illnesses and infections. A healthy and well-supported immune system, strengthened by a balanced diet abundant in nutrient-rich foods, can help fend off these potential setbacks.

How Can You Eat Like an Athlete?

Eating like an athlete isn't about extreme diets or consuming vast amounts of food. Instead, it's about understanding your body's specific nutritional needs and crafting a balanced diet to meet them. This approach focuses on optimizing your athletic performance and supporting your overall health. 

Here's a guide on how you can eat like an athlete.

Balance Your Macros

The first step towards eating like an athlete is understanding the importance of macronutrients — proteins, carbohydrates, and fats. They form the foundation of our diet and play a critical role in energy production, muscle recovery, and overall body repair.

Proteins serve as the building blocks of muscles. Consuming adequate protein, especially post-workout, aids in muscle recovery and prevents muscle breakdown. 

It also helps you build lean muscle mass over time. Foods rich in protein include the following:

  • Lean meats like chicken and turkey
  • Dairy products such as Greek yogurt and cottage cheese
  • Eggs
  • Plant-based sources like legumes, nuts, and tofu

Carbohydrates are your body's principal energy source, particularly during high-intensity workouts. They replenish glycogen stores in your muscles and liver, fueling your workouts and promoting recovery. Whole grains, fruits, and vegetables provide complex carbohydrates that offer a steady supply of energy, keeping you fueled throughout your training sessions.

While often misunderstood, fats, especially unsaturated fats, are essential for long-lasting energy during low to moderate-intensity exercise. They can help our bodies absorb vitamins and protect our vital organs. Avocados, nuts, seeds, fatty fish, and olive oil are excellent sources of healthy fats.

Focus on Micronutrients

Micronutrients, though they are needed in smaller amounts, play an important role in our overall health and well-being. Much like the screws in a machine, they may seem minuscule, but they’re essential for keeping the entire structure intact and functioning optimally. 

They include a wide range of vitamins and minerals that are necessary for various body functions. Together, they help support the immune system, enhance energy production, and maintain healthy bones and tissues.

Athletes, in particular, require a larger intake of these micronutrients because of their elevated physical activity. Some micronutrients that are especially important for athletes include calcium, vitamin D, iron, and vitamin C.

Calcium and vitamin D are an athletic duo that is important for bone health and muscle function. They enhance bone mineral density and strength, reducing an athlete's risk of fractures and injuries. Additionally, vitamin D aids in calcium absorption, contributing to optimal muscle function, which is key for powerful athletic performance.

Iron, another vital micronutrient, is the anchor of the body's oxygen delivery system. It helps transport oxygen to the muscles during exertion, enhancing endurance and performance. Iron deficiency, therefore, can lead to fatigue and poor performance.

Vitamin C, known for its immune-boosting properties, can actually do so much more than just support the immune system. It supports our bodies’ natural production of collagen, a protein that is integral for healthy joints and skin. It also supports the body in combating the increased oxidative stress that occurs during heavy exercise, reducing recovery time.

Emphasize Hydration 

Staying hydrated isn't just about avoiding thirst. It's crucial for a multitude of bodily functions, including maintaining body temperature, delivering nutrients to cells, and sustaining overall health. Proper hydration can enhance endurance and decrease fatigue, effectively boosting athletic performance.

During intense exercise, your body loses essential electrolytes such as sodium, potassium, and chloride through sweat. These key electrolytes help maintain fluid balance, facilitate muscle contractions, and support nerve signaling. Low levels of these electrolytes can lead to cramps, fatigue, and impaired performance. 

It's important to replenish these losses through electrolyte-rich drinks, such as sports drinks and coconut water, or even by using electrolyte tablets. Incorporating these rehydration strategies can help prevent dehydration and muscle cramps and keep you performing at your peak.

How Do Athletes Balance Calories and Nutrient Intake?

In the world of sports and fitness, fueling your body correctly is just as crucial as training it. Striking the right balance between calories and nutrients is a fine art that athletes master over time. It's a complex process that requires careful meal planning, a profound understanding of your body's needs, and a deep respect for nutrition.

Meal Planning

The core of balancing calorie and nutrient intake lies in efficient meal planning. Athletes must ensure they're consuming enough calories to fuel their activities without exceeding their daily requirements. It's also crucial to maintain a balance of macronutrients and micronutrients to support the body.

Meal planning for athletes usually revolves around their training schedule. Pre-workout meals, for instance, should be rich in carbohydrates and proteins to provide energy and prevent muscle catabolism. A sample pre-workout meal could be a chicken breast with quinoa and a side of leafy greens.

Post-workout meals should replenish glycogen stores and aid in muscle recovery. A good recovery meal could be a protein shake with a banana or a salmon filet with sweet potato.

On rest days, calorie intake might be lower, and meals should be nutrient-dense to aid recovery and muscle growth. An example of a rest day meal could be a colorful salad with mixed vegetables, grilled tofu, and a handful of nuts and seeds.

Timing nutrient intake around workouts can optimize performance and speed up recovery. Consuming protein and carbohydrates post-workout can help in quicker recovery, while a balanced meal rich in complex carbohydrates before the workout can provide sustained energy.


Athletic diets often incorporate supplements to bolster performance, compensate for nutritional gaps, and expedite recovery. These supplements can present a concentrated source of critical nutrients, underpin energy production, and aid in post-workout recovery.

A staple in the world of athletic supplements, protein powders can help support the extra protein demands of athletes. Supporting muscle recovery and growth, they’re often easy to incorporate into shakes or baked goods. 

Another widely embraced supplement among athletes is creatine. Known for its performance-enhancing properties, creatine boosts strength, power, and muscle mass.

Branched-chain amino acids, or BCAAs, offer another layer of support to an athlete's dietary needs. These three essential amino acids — leucine, isoleucine, and valine, bolster muscle recovery and can minimize muscle soreness after a workout. They also contribute to energy availability during endurance exercises and support muscle growth.

Supplementing your diet can help provide the additional nutrients your body requires to perform, recover, and thrive. However, it’s important to keep in mind that these supplements should not replace a balanced, nutrient-dense diet. Instead, use them as a tool to help meet your increased nutritional needs.

How Can L'Evate You Compliment an Athletic Diet?

Not just another brand in the wellness market, L'Evate You offers a comprehensive solution to counter mitochondrial decline and encourage cellular health. Our product was inspired by Steve Harvey's personal wellness journey and is designed to encourage energy and support overall wellness from within.

Sustainable Energy

L'Evate You products are powered by our proprietary M-Charge Complex. Unlike other energy-boosting products that give a quick, often short-lived energy boost, L'Evate You offers a gradual, sustained improvement in energy over time. This makes it a great solution for athletes who require long-lasting fuel for their rigorous training and competitions.

Focus on Cellular Health

This unique complex zeros in on the health of your cells. Good cellular health is fundamental to overall health and well-being. By supporting the functioning of your cells, it can help support your energy levels from within, creating a ripple effect of wellness throughout your body.

Easy To Use

One of the standout features of L'Evate You products is how easy they are to use. Whether you're a professional athlete, a fitness enthusiast, or a health-conscious individual trying to balance a busy lifestyle, these products can seamlessly fit into your daily routine

The Bottom Line

Achieving athletic excellence goes beyond the training ground. It requires a holistic approach that incorporates a balanced diet, adequate hydration, and the right supplements. 

L'Evate You, with our unique M-Charge Complex, can further support your athletic performance by providing sustainable energy, supporting cellular health, and making the journey to wellness easier and more convenient.

If you're looking to elevate your performance, health, and wellness from the inside out, give L'Evate You a try.


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Role of Nutrition in Performance Enhancement and Postexercise Recovery | PMC

Diet and Immune Function | PMC

Protein | Better Health Channel

Carbohydrates | MedlinePlus

An Athlete’s Guide to Understanding Dietary Fat | NSWIS

Micronutrients in Health and Disease | PMC

Vitamin D and the Athlete: Risks, Recommendations, and Benefits | PMC

Intracellular Iron Transport and Storage: From Molecular Mechanisms to Health Implications | PMC

Vitamin C and Immune Function | PMC

Electrolytes | NCBI Bookshelf

The Scoop on Protein Powder | Harvard Health

Creatine: What It Does, Benefits, Supplements & Safety | Cleveland Clinic

Branched-Chain Amino Acids - Nutrition and Traumatic Brain Injury | NCBI Bookshelf

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