Protein. Research suggests that athletes require slightly more protein than their sedentary counterparts—between 1.2 and 2.0 grams per kilogram (g/kg) of body weight, compared to 0.8 g/kg for inactive people. Good protein sources are lean meats, chicken, shellfish, fish, soy, eggs and low-fat milk products.
Carbohydrates. Most athletes should get 55 to 60 percent of their total calories from carbohydrates. Pasta, rice, beans, fruits, vegetables and whole-grain breads and cereals are good sources.
Fat. Optimal performance has been noted in athletes who consume 20 to 25 percent of total calories from fat. Unsaturated fats, like those in olive oil, nuts, avocados and fish oil, are the healthiest. An emphasis should be placed on obtaining essential fatty acids, especially omega-3 fatty acids found in cold-water fish, leafy greens, walnuts, almonds and flaxseeds.
Water. Daily energy expenditure of 2,000 calories requires a minimum daily water intake of 64 to 80 ounces. Water needs increase with higher temperatures and humidity, as well as with the consumption of alcohol, coffee and soda
