One of the best and legal ways of enhancing your athletic performance is by the use of proper nutrition, particularly where it is combined with an exercise routine and active lifestyle. By taking a proper diet that has enough fluids, you can get the much-needed energy to help you complete a race or even enjoy a casual activity or sport. You will most likely feel tired and perform poorly in sports where you fail to get enough carbohydrates, calories, fluids, proteins, vitamins and iron.

The diet recommendation for an athlete does not differ much from that of any other healthy person. However, the amount of food that you require from each of the groups will depend on the kind of sport, amount of work out and the time that you spend in the exercise or activity. If you are to perform better, do not exercise while hungry. Determine the best time to eat before exercise and the right amount of food for you.

As noted earlier, one of the important diet staples that you will require is carbohydrates. These provide the energy needed during exercises. They are stored in the body in glycogen form, particularly in the liver and muscles. You can derive complex carbohydrates from foods such as bagels, pasta, rice and whole-grain bread. These foods are rich in fiber, energy, minerals and vitamins and have low fats.  While the simple sugars found in soft drinks, jellies, and jams, as well as candy, have a lot of calories; they do not have minerals, vitamins and other types of nutrients. What you should consider most is the amount of carbohydrates that you take daily. About half of the calories that you take should be from carbohydrates. Where you intend to exercise for over one hour, it is necessary to take carbs before you begin. You may opt for a glass of fresh fruit juice or even a cup of yogurt.