Although successful sportspeople are the result of the combination of genetics, good training and good working out, many capable sportspeople cannot accomplish this target due to bad eating habits. When the physically active sportspeople are compared with their peers, that are not active, they need more energy and more carbon hydrate and protein. The need is related with many factors such as activity type, intensity, age, sex, growth rate and height.

For example, with a basketball activity for one hour, men spend 720 calories, whereas ladies performing the same activity spend 600 calories.

The sports people should primarily replace the burnt calorie. Otherwise, they will lose weight and will also experience loss of strength. Undernourishment will increase the risk of injury as a result of emptying the carbon hydrate stocks. A sportsperson who could not balance his energy will not be able to show the expected/desired performance during the competitions.

A sportsperson who could balance his energy, whatever his branch is ( being fast, requiring strength or durability), bigger part of the intaken energy should be rich for carbohydrates (sweet food and drinks, bread, pasta, rice etc.). The diet of a sporter (intaken calorie) should consist of 60- 65% carbon hydrate (related with the age and strength training) and 15-25 % fat. The foods to be taken / eaten should be according to the palatal delight and easy to digest. It is necessary to get help from an expert dietician in order for the sporters’ diets to be well balanced and nutritive.

It is very important for the carbon hydrate stocks to be full for the optimal performance of the sporter before the activities / training or competitions. While a well-planned daily diet can make this possible, a breakfast or food rich for carbon hydrate eaten a few hours before the activity is also important for this purpose. Eating food low in fat, protein and fiber and rich in carbon hydrate (potato with high glycemic index, white bread, rice, white sugar, fruit juices, banana, corn flakes/chips, water melon etc.) 3 or 4 hours before the activity contributes seriously to the performance.  The results of the scientific researches with regard to carbon hydrate intake an hour before the activity presents contradicting expressions. There is a significant scientific support for the viewpoint that carbon hydrate to be taken in this duration will decrease the performance.

Taking liquid containing carbon hydrate during the activity will contribute to the performance a lot in the activities that last for one hour or more. While it is possible for to obtain this support during the activity in some branches (like football), taking it during the half time will contribute a lot to the sprint performance in the second half of the game.

The carbon hydrate (sugar) stocks lost during the activity are replaced 2 hours after the fastest activity. While these stocks are replaced normally at the rate of 5-6% in an hour, they are replaced at the rate of 7-8% /hour in the 2 hour duration after the activity. Therefore, feeding yourself with medium high glycemic index carbohydrates after the activity has paramount importance for replacing the lost energy rapidly. Generally you do not feel hungry after the exercise. Therefore, taking such carbohydrates in fluid forms is recommended after the activity.

Adequate fluid intake is one of the most important subjects in the nutrition of the sporters. Not having adequate liquid in your body makes you weak. Undernourishment, irregular fluid intake and inadequate rest/ sleep are the three main enemies for the performance of the sporters. Having any one or more than one means bad performance.

People think, especially the sporters in the adolescence ages should eat excessive amount of meat and meat products. This is wrong. A sporter diet should include carbon hydrate heavily, should be well balanced and include various food.

Vitamins and minerals provide additional energy for the body. This is another wrong idea. They do not provide additional energy. The sporters may need more vitamins and energy when compared with their peers and may make up for this vacancy when they eat more than their peers to a certain extent. There may be no need to get additional vitamins and minerals, then. If the sporter is a vegetarian, loss of iron should be replaced from other food and amigo acid need from the legume family. Similarly, milk, cheese and yoghurt, calcium containing foods, should be consumed for a few times during the day. Consequently, only the sporters suspected for/ determined to have the lack of vitamins and minerals should take additional vitamins and minerals and there is no need for the others to take them.

Does usage of creatine phosphate effect performance? Used by the sporters very often nowadays, creatine phosphate is a basic energy source of our body for short term activities. Having full creatine stocks provides advantage in the activities in which multi sprints are made or the short term activities. The scientific researches carried out up till now did not prove any side effects of this substance apart from its causing retention of water in the body and therefore causing hardness in the muscles and problems in the digestion systems of some people. Besides, it is not recommended for the sporters younger than 15 or 16.