One should be careful with these types as the efforts may be too sales-oriented and may take for granted individual needs and concerns. All in all, one must take note that sports nutrition is no joke and that proper education is really essential. It involves the entire body and may significantly cause negative effects if not properly administered and controlled. Chicken breasts or fish fillets that are frozen in individual packing are a good protein source for your meals. Frozen meatballs provide variation and can be easily mixed with pasta. Pantry Staples Canned products don t compromise nutrition. Upon being harvested fruits and vegetables are processed to keep nutrients locked in. Proteins come in animal products such as poultry, meats, fish, eggs, dairy products and plant based stuff like beans, nuts, and other foods. These foods should provide 12-15 percent of your daily calorie intake. And this is where the challenge lies -- how to extract the needed percentage from this food without consuming the excess bulk becomes a problem. By drinking sufficient amounts of water and consuming a balanced diet, the body can generate a lot of energy which will greatly help in boosting for top athletic performance. What are the factors to be considered in designing a complete and healthy natural sports nutrition program? 1. Hydration Obviously, the most important thing in natural sports nutrition is water. But food is not only good as energy sources to our muscles. They also hold substances that promote our health, boost our immunity to sicknesses, promote tissue repair, protect cells from damage, protect against age-related cognitive decline and increase resistance to cancers, and other illnesses, all of which are important to maintaining good performance and longevity in sports. So, don't forget to eat a light to moderate meal before you race. Sports nutrition experts recommend one to four hours before the assembly time and then nibble 50 grams of carbohydrate every hour before the game starts. Instant oatmeal, bananas, low fat milk and energy bars are good sources of carbohydrates.