The link between good nutrition and its impact on sportspersons is now a fact. A nutritionally adequate diet is essential irrespective of whether you are an athlete, an occasional sports player or just a daily exerciser. A healthy blend of all the required nutrients helps them to gain endurance and energy to sustain long in their game.

Eating a variety of foods is the secret to being an energetic and successful sportsperson. Carbohydrates are not the only food an athlete needs. Vitamins, minerals, protein, and fats also play an equally important role. A sportsperson`s diet should include:

1. Carbohydrates: Wholegrain breads and cereals are rich in unrefined carbohydrates. They serve as the body`s primary energy source. Some recipes rich in carbohydrates:

Ven Pongal
Corn Bread
Whole Wheat Cakes with Fig Compote
Rajma Chawal

2. Protein: An important part of training diet, protein plays a key role in post-exercise recovery and repair. The daily protein requirement can be met by following a high carbohydrate diet since many foods are a combination of carbohydrate and protein. Some protein-rich recipes:

Fish Patties with Lemon Sauce
Curried Chicken Casserole
Dairy foods
Stuffed Tomatoes with Egg
Soy Payasam
Rich Peanut Butter Cookies

3. Vitamins: It is a myth that extra doses of vitamins can improve performance. It is essential to eat a balanced diet to get the required quantities of calcium and iron along with vitamins and minerals to help you remain energetic and to keep you from getting sick. Here are some recipes to meet the entire vitamin and mineral needs of a sportsperson:

Carrot Beetroot and Orange Cocktail
Spinach Corn Soup
Ginger Citrus Rice
Capsicum Butter Chicken
Oats dosa
Almond Milkshake

4. Water: The need for water and fluids differs from person-to-person. Dehydration can impair athletic performance and, in extreme cases, can lead to collapse and even death. Drinking plenty of fluids before, during and after exercise is very important. Do not wait until you are thirsty. Carry these fresh juices to sip on during your game:

Healthful Pomegranate Juice
Carrot and Tomato Juice
Minty-Melon Juice
Strawberry Orange Juice

Foods that should be avoided by a sportsperson are junk and aerated food, caffeine, fried and fatty food.