NUTRITION

Proper nutrition is a key part of any athlete's game plan. Without the right balance of nutrients, it's hard to succeed at anything let alone a competitive sport.

But what is proper nutrition? It's a mix of getting the right amounts of vitamins and minerals as well as consuming the right amount of calories and fats.

Minerals are various substances from the ground, used by an athlete's body to keep strong. Some examples of minerals you need are:

• Calcium: To keep your bones strong.
• Iron: Helps red blood cells carry oxygen.
• Potassium: Helps conduct the brain's signals to muscles throughout the body.

Vitamins are a lot like minerals in that they are chemical compounds that help an athlete perform well, but they differ in that they're organic (not from the ground).

Some examples of vitamins and their uses are:

• Vitamin C: Helps produce collagen and various chemicals needed by the nervous system (such as adrenaline).
• Vitamin A: Helps improve your night vision.
• Vitamin B: Helps your body make protein and energy.
• Vitamin D: Helps build strong bones.

Even though the packages at the grocery store might make you think fats are bad for you, they're actually an important part of an athlete's diet. They help your body absorb fat-soluble vitamins (like A, D, E, and K), and they also provide extra energy when your body needs it.

There are two types of fats: saturated and unsaturated. Saturated fats are typically solid at room temperature, whereas unsaturated fats are normally liquid at room temperature. Unsaturated fats are considered to be healthier for you than saturated fats. The typical athlete should aim for around 80 grams of fats in their diet.

Carbohydrates are the basis for energy. They provide food for the body, and are found in breads and grains. When at the store, it is healthier to choose the "whole grain" choice bread. Just look for the word "whole" at the start of the ingredients. If there is no "whole" (ex. Whole grain") it is probably enriched. This means that the maker of the bread inserted the substantial vitamins and minerals found in the bread.

Proteins are the building blocks of our bodies. They help produce muscle and other tissue, and can be found in meats, eggs, nuts, beans, and eggs. Similar to carbohydrates and fats, proteins also produce energy. Lack of protein is rare in developed countries, but can result in fatigue, hair loss, or loss of muscle mass.

As you can see, everyone, and especially athletes, need many different vitamins, minerals, carbohydrates, fats, and proteins in their diet. As long as the athlete eats a balanced diet full of green vegetables, fruits, whole-grain products, dairy products, protein-rich foods, getting all these aspects should not be a problem.