A well-balanced diet is essential for athletes, and should include a variety of foods like fruits, vegetables, lean meat, and low-fat dairy products. Athletes may also need to eat more carbohydrates before long events to increase their energy. After a workout, protein is important for muscle repair and growth. 

It’s important to consider how hard and long you’ll be exercising when deciding what to eat. Avoid eating heavily right before a workout. 

Athletes should drink enough fluids to stay hydrated before, during, and after exercise. The amount of fluid needed depends on factors like age and body size. For example, athletes should drink 400–600 mL of cold water 2–3 hours before an event, and 150–300 mL of fluid every 15–20 minutes during exercise.