People that participate in various competitive sports need to maintain optimal sports nutrition which ultimately allows them to perform well without a sudden drop in their energy levels. Sports enthusiasts need to maintain energy levels which increase their metabolic efficiency. Failure to eat and drink correctly will result in fatigue and adaptive thermogenesis.

It is vital that people participating in sport eat small frequent meals and as well as increase fluid intake which will sustain hydration levels and avoid systemic shifts. An ideal nutritional plan should comprise of a pre-game meal, post-game meal, during sport nutrition and supplements such as vitamin and minerals need to be taken.

A pre-game meal mainly consists of around 70% carbohydrates which will maintain high energy levels preventing the participant from becoming fatigued and suffering from blurred vision or dizzy spells. Carbohydrates maintain blood sugar levels which prevent impaired muscle function. Foods such as pasta, cheese, salad and whole grain bread are ideal for a pre-game meal. In addition fluids such as apple juice and water must be taken. This meal should be taken two hours prior to exercise. During the game a sports nutrition drink containing carbohydrates should be taken in.

Carbohydrates are vital in sports nutrition and just as important is protein which makes up 45% of the human body mass. And by increasing energy intake from carbohydrates automatically improves protein utilization. Foods that contain high sources of protein are eggs, fish, poultry and meat, legumes and cereal.

By drinking lots of fluids, daily muscle mass will increase considerably. When it comes to sports nutrition fluids should be taken 2 hours before, during and after as well as with and between meals. Vitamins such as the B group increase energy, metabolism and muscle function and foods rich in the B group are cereals, peanut butter, salmon, liver, pork, wheat germ, green leafy vegetables, milk products, legumes and wheat bran.

Vitamin C optimizes a sportsmen's performance and foods rich in Vitamin C are bean sprouts, fresh fruit and fruit juices. Calcium is vital as excessive exercise causes bone stress and foods such as cottage and cheddar cheese, yoghurt, tofu, broccoli, sardines, salmon, collard greens and orange juice have high calcium contents.

Anemia is common among sportsmen and Iron is extremely important which helps increase the blood volume during exercise. Foods that increase iron levels are breads, pasta, red meat, liver, spinach. Sportsmen should ideally consume 200 to 400 calories of carbohydrates straight after their sports activity and then again a few hours later.