Fitness Athlete Nutrition 


Athlete nutrition is a very important factor affecting the performance of physical activity. If athletes have adequate and balanced eating habits, it can improve their performance and help prevent sports injuries.

Athlete diets should be customized according to their caloric needs, sport disciplines and training duration. Avoid foods that are high in calories but low in nutritional value. Instead, foods rich in protein, carbohydrates and healthy fats should be preferred.

  • Protein

For athletes, it is essential for muscle repair and growth. Therefore, protein-rich foods such as meat, fish, chicken, eggs and dairy products should be consumed. Carbohydrates are the source of energy for athletes and should include carbohydrate-rich foods such as rice, pasta, potatoes and whole grain bread.

  • Healthy Fats

It is important for hormonal regulation and body function in athletes. Foods containing healthy fats such as avocado, walnuts, almonds, flaxseed, olive oil and fish oil should be consumed.

  • Liquid Consumption

In addition, athletes have a higher fluid requirement than normal individuals. Fluids such as water, electrolyte drinks and fruit juices should be consumed to replace fluids lost through sweating. In addition, sipurulina powders can also be used as a supplement.

Consequently, providing athletes with an adequate and balanced diet can improve their performance and reduce the risk of injury. Sports nutrition should be customized to meet the needs of athletes. Therefore, it is recommended that athletes consult with a dietitian or nutritionist. 

How Should a Young Athlete Eat? 

The nutrition of young people doing sports can be explained with the following points: 

Adequate Protein Intake

Young people who play sports need to get enough protein to repair and rebuild their muscles. The daily protein requirement for young people is between 1-1.5 grams per kilogram of body weight.  

Carbohydrate Consumption

Carbohydrates meet most of the energy needs of young people who do sports. Therefore, carbohydrate consumption before and after exercise is important.  

Water Consumption  

It is important for young people playing sports to drink enough water. During exercise, the body loses water through sweating, so it is important to drink enough water to replace the water lost. For those who do not like to drink water, they may prefer liquid supplements such as sipurulina drinks.

Vitamin and Mineral Intake

Young people who play sports need to follow a balanced diet in terms of vitamins and minerals. In particular, calcium, vitamin D and iron are important minerals that young people who play sports need.

Oil Consumption

Fat consumption is also important for young people who play sports. However, saturated fats should be avoided.  

What Shouldn't an Athlete Eat? 


An athlete should eat a healthy and balanced diet and meet the needs of their body. However, it is necessary to avoid the consumption of certain foods that will negatively affect their performance. Here are some foods that athletes should avoid: 

  • Sugary and Processed Foods

Although sugary foods can boost energy levels, they can quickly cause blood sugar levels to drop and negatively affect your sports performance. Processed foods also raise blood sugar levels and can lead to many health problems.  

  • High Fat Foods

    Excessive fatty foods can slow down your digestive system and affect your sports performance. Fatty foods are also known to increase inflammation in the body and raise cholesterol levels.  

      • Fast Food

      Fast food is often high in calories and fatty foods. In addition, fast food chains often choose foods that increase the amount of salt and sugar. These foods can contain harmful ingredients that can affect the performance of athletes.