The Effects of Nutrition on Sports Performance


Ava Mokrzecki, Writer

Most people are aware that good nutrition leads to a healthy, active lifestyle.

But beyond that, why is it so important? A well-balanced diet has a great impact on energy levels, muscle growth, and enhanced sports performance, just to name a few reasons. Although it is great for everyone to have good nutrition, it is crucial for athletes. 

There are three essential components needed to thrive in a sport setting: diet, training, and sleep. It is extremely important to balance all three when involved in physical activity.

Although all three are important, nutrition and diet can be argued as one of the most essential. According to the Better Health Channel, an athlete’s diet should consist of a combination of carbohydrates, fat, and protein. Unrefined carbohydrates are unprocessed- such as wholegrain bread and bran cereal. These “whole” carbohydrates should be the basis of an athlete’s diet. 

Some great examples of a well-balanced diet include a variety of fruits and vegetables, whole grains, meats, and dairy. Some foods, however, that athletes should stay away from are foods with saturated fat, and are high in cholesterol, salt, and added sugars.

By having a nutritious diet, athletes should be able to gain vitamin and mineral requirements. In addition, a nutritious diet promotes muscle repair and growth from the provided protein in their diet. 

Another absolutely essential component to not just athlete’s diets, but everyone’s is water. Water is a fluid that can prevent dehydration and enhance everyday performance. It is absolutely essential for high-intensity activities, and there can be great consequences for those who do not consume enough water. 

The average person should consume at least 75 ounces of water a day. The average athlete, however, should consume at least 80 ounces of water, but it all depends on the type of physical activities one completes and their weight as well, according to

If an athlete can maintain good nutrition and a well-balanced diet, their sporting performance can be enhanced. There are other variables involved, like sleep and exercise, but nutrition is extremely important as well. 

If there is one takeaway from this article, it should be that good nutrition does indeed enhance sporting performance. It is advised that readers conduct their own research, and understand your body and what to consume. Good nutrition and water consumption are just the first steps for athletes to enhance sporting performance, and for everyone to live a healthy, active life.