Dieting is a popular trend among athletes to try to stay in shape and get fit so that they will perform better. Diets such as Atkins, South Beach, Zone, and Weight Watchers are advertised on social media, TV commercials, and throughout the Internet promoting that their diet suggestions are unique and will unquestionably give someone their desired body. Each of these popular diets are designed in different ways and include a variety of nutritional plans. For example, Business Insider Magazine reports that people have experienced four pounds more of weight loss using the Atkins diet than the Zone diet at the six-month checkpoint (Doyle). It’s also very important to understand that not all diets work for everyone that tries them. Some people end up trying dozens of different diets before finding one that meets their expectation. This is especially true to athletes. Many athletes that are in training and constantly exercising rely on their diets to help them stay in shape and supply endurance. Because their bodies engage in more physical activity than the average person, popular diets as advertised on television often have no affect on them. Sometimes, these diets can have the opposite effect and slow down their energy. So, why is proper nutrition difficult for athletes to maintain? Mostly it is because not every diet plan works for every individual person. Diets are designed to improve endurance, motivation, and energy. There are nutritional differences among people that are important to highlight because every athlete’s body functions differently, and therefore their eating habits need to be individualized. Differences such as gender, age, weight, height, and genes play a role in determining what kind of nutritional diet an athlete needs. Depending on the sport, some athletes might need more carbohydrates, while others might need to focus more on getting enough protein. People burn calories and have different metabolism rates that can also be a factor in determining a nutritional diet. It’s agreed that healthy eating will only enhance athletic performance, however, it’s essential to point out that athletes need to individualize their diets to meet their expectations.

Every person’s body functions in different ways. They run smoothly if they are taken proper care of. Every individual person has a certain amount of carbohydrates, proteins, and fats that need to be consumed in order to function properly (Beck). The intake of nutrients depends on the amount of calories people consume daily. The range of calorie intake for the average man or woman as noted on Medical News today is between two thousand and two thousand five hundred. And as for active individuals the range is from three thousand to four thousand calories per day because athletes are constantly burning off calories (Nordqvist). 

Carbohydrates are specifically important to athletes because they are the main source of energy for the body. Carbohydrates are broken down by the body into a simple sugar called glucose, and are used first before any other nutrient as a source of energy (Medlineplus). Glucose is then used by the body to fuel metabolic processes (Maughan). Foods high in carbohydrates include breads, beans, pastas, sugar, cookies, milk, and potatoes. Because an individual’s energy supply mostly comes from carbohydrates, an athlete’s diet should be majority healthy carbs. However, the con to eating a great amount of carbohydrates is that it can result in weight gain. It is very common for people eating carbohydrates to complain about weight gain because foods high in carbohydrates are not filling. This is why when eating foods like bagels or toast for breakfast makes people hungrier way before their usual lunchtime. Therefore, it’s extremely easy for people to over eat, causing them to gain weight. So, depending on the sport, athletes need to maintain a certain size and body weight; so if they are over eating carbs their weight will be affected.

On the other hand, proteins work differently in the body. Similar to carbohydrates, most individuals also need a significant amount of protein in order to adequately function. This is because proteins are important building blocks for skin, bones, cartilage, and muscles (The Nutritionist). The body also uses proteins to build and repair tissues and muscle. Proteins consist of amino acids that get absorbed by the bloodstream and are distributed all throughout the body. Dairy, nuts, chicken and fish are all examples of foods high in protein.  Diets that are too high in protein or the general consumption of too much protein can result in dehydration, lack of energy, and weight gain (Caspero). The lack of energy is due to eating more protein than carbohydrates. Carbohydrates provide energy, but if protein over powers that then feelings of drowsiness and lethargy occur. Too much protein can also cause weight gain because the extra protein is stored as fat in the body, and will cause an increase of weight if there is too much. Too much protein for an athlete’s body could have a negative affect on them because they specifically need to be energized and motivated to exercise. Although, a balanced diet with enough protein can benefit the body because it will help maintain muscle structure and protect tissue. 

Most people would assume that diets insist on avoiding fats altogether. However, fats are essential in a balanced diet. While there are different types of fats: saturated, unsaturated, and trans fats; they all help with absorption and digestion. Nutritionists recommend people consume plant-derived unsaturated fats such as avocados, nuts, and olive oils (Nestle). The problem with consuming foods that contain a large amount of saturated fats is that they have a great amount of calories in small portions. So once again it is very easy to overeat and gain weight. Fats should be eaten in moderation, and both athletes and even non-athletes should approach a low-fat diet. Fats can be valuable to the body and nutritionists like Anne Guzman report that the body has a larger capacity to store fat than any other nutrient. Since fat is easily stored, the body uses it to create cell membranes, make bile, and create cholesterol for important hormones (Guzman). 

Another very important nutrient when exercising is water intake. Water is important because hydration is key when trying to be healthy. All athletes and non-athletes alike should drink an adequate amount of water a day. Water is important to physical activity because it replaces the fluids lost when sweating intensely. Hydration also helps regulate body temperature and heart rate (Healthy Eating). It may seem obvious to most, but it’s essential to drink plenty of water before, during, and after exercising. 

Its important to recognize that since all of these nutrients have different jobs within the body they vary in amounts. A diet must be personalized to fit certain body types. It’s also very important to point out that all nutrients work together, not against each other. So, supplying the body with an adequate amount of carbohydrates, proteins, and fats allows for them all to work together in the body to make sure if functions properly. Most people do not realize that just because diets work for people that advertise them on television that it will personally work for them as well. Most people need to filter through several different diet plans before finding the right one. 

When it comes to athletes it’s hard for them to maintain a proper nutritional diet. There are many factors other than general consumption that go into determining their diets. One major factor is gender. Gender plays a significant role in influencing a certain diet style. Male athletes require a much greater amount of calories than female athletes do because their bodies are built differently (Sturtz). Female bodies can break down certain foods faster than males, and they also have a higher metabolism rate. Harvard Health explains that males and females need to consume different amounts of proteins, carbohydrates, fats, and vitamins to fit their body types. Males and females have different types and amounts of hormones that factor in to their diets.

Gender ties in with body size, which is another major factor in determining a diet. Males generally have a larger body size than females and therefore height and weight come into play. Usually athletes have toned and muscular bodies. Depending on the sport and the type of exercise the athlete engages in, some athletes will be taller and slimmer than others, while others might be shorter and more muscular. According to Nutritionist Nancy Rodriguez, an athlete that is in shape and has a larger body mass would need to consume more calories than another fit athlete that has a smaller body mass. It’s important that athletes are conscious of their weight because in most sports they are required to keep within a certain weight range in order to be deemed healthy. Athletes that engage in weight-class related sports such as wrestling have a responsibility to maintain a certain weight. There are also other body conscious sports such as gymnastics, dance, and diving that also put pressure on an athlete to maintain a certain size. Even in football, players are expected to be in a certain weight range and are judged often based on their size. The athletes preforming in any of these sports all have a different nutritional diet that would improve their performance. Rodriguez concludes that over all body composition is one of the most important factors when determining a diet for an athlete. Body composition can influence speed, agility, endurance, appearance, and power. 

Although people can try to alter their weight or try to morph their body shapes by exercising, genetically body types cannot change. Genes can play a huge role in determining what kind of diet an athlete needs in order to remain healthy. If an athlete has a family history of obesity or weight gain, then genetically they could possibly be affected. So, this means they need to be conscious of eating foods that could result in weight gain. Genes can also affect other parts of health such as developing high cholesterol or diabetes. If an individual has a family history of developing diseases that result from eating certain unhealthy foods than they need to alter their diet where they consume less of those types of foods (BistroMD). 

Genes are the key factor in arguing that diets really do depend on the individual. Everyone’s genes vary and are all composed of different DNA that can affect health and dieting. Genetically, some people are unable to loose weight quickly, while others have a high metabolism rate and can burn off fat easily (Science Daily). Genetics influences nutrition because depending on the makeup of an athlete, they need to be aware of the foods they are eating so they can reduce their risk of gaining unhealthy weight and developing genetic diseases.

A common genetic disease among athletes is cardiovascular disease. Athletes that have a high possibility of developing cardiovascular disease must take into account both their exercise and diets. In relation to exercise, athletes need to be cautious and not engage in too much strenuous exercise at a time. If the athlete had heart disease or has a high risk of developing it they need to make sure they are not putting too much physical stress on their body or heart (Froozi). Diet wise, it is highly recommended that athletes stay away from saturated and unsaturated fats. A strict low-fat diet can avoid cholesterol build up in the arteries reducing risk of heart attacks (Medline Plus). Healthy proteins are also a great way to keep the cardiovascular system on track. Dieting is extremely important in a case where there is potential of developing cardiovascular disease as an athlete because of the strenuous exercise they are constantly engaging in.  

Age is another crucial aspect that should be looked at when considering dieting. Younger athletes are suggested to have well balanced diets that will maintain muscle growth and maintain their weight. Children’s bodies continue to develop as they mature, so eating healthy from a young age will ensure they grow strong and healthy. Aging is important to nutrition because as people get older, their bodies change and therefore so do their diets (Amarya). Fitness magazine illustrates a summary of what each age group should focus on eating to preserve their health. As a twenty-year-old they recommend eating high amounts of protein to remain full and a lot of potassium to keep muscles healthy. People in there thirties are prone to weight gain and must be conscious of any foods that are high in too much fat and carbohydrates. Nutrients they should focus on consuming include Foliate for creating new cells and antioxidants. Fitness magazine notes that individuals in their forties are recommended to consume as much calcium and fiber as possible to keep their bodies healthy. As athletes grow and become older, there bodies change and its becomes harder for them to maintain their desired body. Aging causes them to alter exercises and dieting plans to give them more energy and agility. 

The main reason why dieting differs among athletes is because diets also depend on the type of sport and exercise. For example, the diets of a marathon runner and wrester differ. A long distance runner like Michael Arnstein maintains a six thousand calorie raw vegan diet (Hill). Arnstein claims eating as a strict vegan helped him reduce his race time by seventeen minutes (Hill). His diet mostly consists of fruit, which is full of vitamins and minerals to help him with running. His diet evidently makes him feel more energized and motivated.

A wrestler like The Rock, however, has a completely different diet plan than a marathon runner. The Rock consumes five thousand calories a day and strictly sticks to eating seafood (Hill). Seafood contains high amount of protein that help the body build muscle and tissue, and is just what a wrestler needs. Wrestlers need to continue to builder their muscles to make them stronger.

 Nutrition includes a wide variety of aspects and that is why it can be difficult for an athlete to maintain. Athletes are constantly engaging in physical exercise that puts stress on their bodies, and their diets are suppose to help preserve their bodies. That’s also why it is extremely important for an athlete to know his or her own body type. It’s the responsibility of an athlete to consume enough nutrients that will improve their athletic performance. Whether a marathon runner is trying to reduce his speed, or a wrestler is trying to increase his weight; the point of both their diets is to keep them fit and healthy. It’s important to point out that an athlete can exercise as much as they want, but in order to perform efficiently they need a well balanced diet. A diet doesn’t have to be strict plan that is very limiting and unappealing. Diets should be altered and individualized to the person’s liking. When planning out a diet it is essential to choose foods that are appealing and pleasing. Generally, eating the right foods can be difficult for an athlete because of the several elements discussed, however, athletes have the freedom and ability to customize their choices.   

 