Finding a diet that is safe, effective and sustainable can seem like a tough nut to crack, especially for athletes. What you put on your plate has a big effect on your physical performance and on how you feel. That is why your eating plan needs to suit your specific fitness goals.
Fortunately, there are plenty of diets and eating plans and programmes that suit almost every athlete. The diets in this article meet the following criteria:
- Nutritionally balanced. These plans provide nutrients that are especially good for athletes.
- Sustainable. You can safely follow them for a long time, because they are not too restrictive.
- Effective. Research has shown that these plans, or parts of them, bring the desired effects and benefits for athletes in particular.
- Easy to follow. They have clear guidelines that are simple to stick to.
Below you can read about various diets and eating programmes suitable for every athlete.
A tip to start with: Make sure you include some superfoods in your diet. You can find a wide selection here.
Table of contents
Diet for athletes
A common mistake in athletes’ diets is eating too little and irregularly. Even top-level athletes often suffer from undernutrition or, on the other hand, overnutrition. A diet for athletes should be balanced and include enough of all nutrients, especially protein, carbohydrates and fats. Protein is essential for muscle growth and repair, carbohydrates give the body energy, and fats provide the body with some important substances, such as essential fatty acids.
Athletes should try to eat regularly and in a balanced way, so that they have enough energy and nutrients for training and competitions. Different things suit different people, and everyone digests at a different speed. It is recommended to eat plenty of fruit and vegetables, wholegrain products, protein from lean meat, fish and pulses, and healthy fats from nuts and avocados. In a nutshell, that is what you should not overlook.
A Mediterranean-style eating plan
The Mediterranean diet is based on the traditional diet of countries such as Italy, Spain and Greece. It limits processed foods and encourages eating fruit, vegetables and wholegrain products together with healthy fats such as olive oil, nuts and seeds. A lot depends on whether you want to follow a Mediterranean style of eating or the stricter Mediterranean diet.
These foods boast a wealth of nutrients that are especially important for athletes, including iron, magnesium and calcium. Some studies have also found that following a Mediterranean diet is linked to better sports performance and physical fitness.
But do not overdo the pasta. Some people starting out on the Mediterranean diet eat large amounts of pasta, which contains a lot of carbohydrates.
Best for men, the flexitarian diet
The flexitarian diet, sometimes also called semi-vegetarianism, focuses on plant-based foods such as fruit, vegetables, whole grains, pulses, nuts and seeds.
Unlike a vegan or vegetarian diet, however, it also allows moderate amounts of animal products, such as various kinds of white and red meat and all sorts of fish.
According to one review, a plant-based diet could help improve body composition and blood flow, reduce inflammation and increase glycogen storage. Glycogen is a type of carbohydrate found in muscles that can be used as a quick source of energy.
Because it is less strict than a typical vegetarian or vegan diet, it makes it easier to meet your protein needs to support muscle growth, especially if you also combine it with strength training.
The flexitarian diet may also help reduce several risk factors for heart disease. This is especially good for men, as they have a higher risk of developing heart problems.
Best for women, the DASH diet
The DASH diet (Dietary Approaches to Stop Hypertension) is a healthy eating plan originally developed by the National Institutes of Health. It encourages whole, nutrient-rich foods such as fruit, vegetables, lean protein, wholegrain products and low-fat dairy products.
This eating plan is not only well designed and rich in important nutrients, it can also be particularly beneficial for female athletes, who usually have a higher risk of bone disorders such as osteopenia and osteoporosis.
This is because the DASH diet encourages its followers to eat foods high in calcium, such as low-fat dairy products, to support bone health. Studies have shown that the DASH diet can help increase bone density.
For building muscle, the paleo diet
The paleo diet is based on the presumed eating habits of ancient hunter-gatherers in the Palaeolithic period. The diet is rich in animal protein, fruit, vegetables and healthy fats, but excludes processed foods, grains, pulses, sugar and most dairy products.
Because this diet usually contains a lot of protein, combined with strength training it can be a good choice to help boost muscle growth. Several studies have even shown that eating large amounts of protein reduces fat mass and improves body composition.
If the paleo diet seems too strict or hard to follow, there are also several variations available, including modified versions of this diet that allow gluten-free grains.
For endurance, the Nordic diet
The Nordic diet is an eating pattern based on the traditional diet of the Nordic countries, such as Finland, Iceland, Denmark, Sweden and Norway. It emphasises local, sustainably sourced foods (fruit, vegetables, wholegrain products, seafood, low-fat dairy products and pulses) and limits foods that are processed, refined or high in added sugar.
Because this diet allows many carbohydrate-rich foods, it can give endurance athletes plenty of long-lasting energy. In fact, experts often recommend easily digestible, high-carbohydrate foods for these people to help refuel their muscles during exercise.
The Nordic diet encourages not only these foods but also foods rich in protein and healthy fats, which help round out and complete the overall diet.
How to choose the best diet for athletes
With so many different diets and eating programmes, it can be hard to find one that suits you. When choosing a diet, consider whether you prefer a flexible programme or a more structured plan with specific guidelines on which foods are allowed.
It is also important to find an eating plan that matches your food preferences and any other dietary restrictions. In addition, consider whether your diet suits your sports goals. For example, endurance athletes may benefit from eating more carbohydrates, while more protein combined with resistance training helps build muscle mass.
Finally, make sure you avoid any overly restrictive programmes. They make it harder to meet your nutritional needs and can also be harder to stick to. They are also unsustainable in the long term.
Tips for putting together the right sports nutrition
Create an everyday eating plan with meals that include different kinds of fruit and vegetables. They are full of the energy and nutrients you need for training and recovery. These antioxidant-rich foods will also help you fight off illnesses such as colds or flu.
Choose sources of complex carbohydrates (such as wholegrain bread or pasta) and cereals rich in fibre, which are excellent sources of energy. Limit refined grains and sugars (sweets, white bread), which do not do much good for your body and will also leave you hungry again soon.
Also remember good-quality sources of protein (various kinds of meat, fish, egg whites, quark, cottage cheese and pulses) and fats (nuts and seeds, nut butters, egg yolks, avocado). Some foods contain both protein and fat (for example, full-fat quark, which is also a great fit for the keto diet. If you want to start the keto diet, read our article keto diet for beginners).
Your diet should include all the macronutrients, so that you feel full enough and your body gets everything it needs.
What are macronutrients?
Macronutrients are nutrients that the body needs in large amounts to stay healthy and function properly. They include proteins, carbohydrates and fats. Proteins are essential for the growth and repair of tissues, carbohydrates provide the body with energy, and fats supply some important substances, such as essential fatty acids. The body needs a balanced amount of all these macronutrients to function properly.
Stay hydrated with unsweetened drinks, because a lack of fluids can have a negative effect on performance. Choose plain water, herbal, black and green teas (without sugar), or coffee or milk, and for variety, 100% fruit juice and sports drinks. Bear in mind, however, that the last two tend to have a higher total sugar content, and fruit juice lacks many of the health benefits of whole fruit. Also, make sure you do not confuse sports drinks with “energy” drinks (Red Bull, Crazy Wolf, etc.).
Sample meal plan for 1 week
Monday
| Breakfast | wholegrain pancakes with ham, cheese and vegetables | |
| Snack | quark with banana, cinnamon and peanut butter | |
| Lunch | spaghetti bolognese with grated cheese | |
| Snack | homemade beetroot crisps with a yoghurt dip | |
| Dinner | red lentil and vegetable salad |
Tuesday
| Breakfast | wholegrain cereal with plain yoghurt, apple and almonds |
| Snack | 4 rice cakes with cottage cheese and tomato Lunch: braised turkey with brown rice and vegetables |
| Lunch | braised turkey with brown rice and vegetables |
| Snack | protein bar, banana |
| Dinner | salmon cooked in butter with potatoes and vegetables |
Wednesday
| Breakfast | 1 slice of rye bread dipped in egg with cheese and vegetables |
| Snack | quark with apple and a teaspoon of nut butter |
| Lunch | wholegrain pasta with meatballs and tomato sauce |
| Snack | cottage cheese with herbs and vegetables |
| Dinner | celeriac chips with a dip made from quark, sour cream and garlic, vegetables |
Thursday
| Breakfast | 1 slice of rye bread with avocado spread and 2 scrambled eggs |
| Snack | protein pudding with fresh fruit |
| Lunch | wholegrain tortillas with pork strips and vegetables |
| Snack | 2 rice cakes with hummus and vegetables |
| Dinner | chicken skewers with vegetables and sweet potato baked in its skin |
Friday
| Breakfast | 2 slices of wholegrain toast with peanut butter and banana |
| Snack | 4 rice cakes with cottage cheese and vegetables |
| Lunch | tuna salad with cheese, vegetables and wholegrain toast croutons |
| Snack | protein bar, apple |
| Dinner | pasta salad with ham, cheese and vegetables |
Saturday
| Breakfast | porridge with banana, quark and nuts |
| Snack | plain yoghurt with strawberries and a teaspoon of peanut butter |
| Lunch | chicken risotto with vegetables and grated cheese |
| Snack | 1 slice of wholegrain bread with cream cheese, ham and vegetables |
| Dinner | spelt pizza with ham, mozzarella and mushrooms |
Sunday
| Breakfast | 2 slices of wholegrain bread with cream cheese and 2 hard-boiled eggs, vegetables |
| Snack | smoothie made from banana, quark and a tablespoon of nut butter |
| Lunch | roast chicken leg with potatoes and a side of vegetables |
| Snack | homemade chocolate cream dessert made from cream, quark and high-cocoa dark chocolate |
| Dinner | plain chicken fillet with potatoes and a vegetable salad with Balkan-style white cheese and olive oil |
This meal plan is only a sample. Everyone should adjust the portions and the ingredients to suit their individual needs and taste preferences. If you would like to know how to calculate macronutrients correctly, read this article. Also remember that it is important to include enough vegetables every day.
There are many diet plans and programmes designed for athletes. When choosing a meal plan that suits you, remember to consider your goals, preferences and dietary restrictions. Try to avoid diets that are too restrictive or unsustainable. Above all, eat according to how you feel and let both food and exercise bring you joy.
