The fact that athletes need more energy to carry out their sporting activity effectively, it becomes of prime importance to take care of the nutrition for sports performance. Careful planning and implementation is required, when it comes to athlete sports nutrition. The nutritional diet of sportsperson is concerned, there are lot many things that deserve proper attention like selection of foods, timing of food intake, selection of nutrition supplement and many more. These things are again decided, keeping in mind several factors like the athletes' energy needs, body composition, nutritional needs etc.

If he doesn't want to take supplement can select zero '0' number of supplements

• In diet food, fat should intake in suitable amount because 20-25% energy comes from fats. If the fat intake would be less than that, it won’t be able to make any contribution in boosting your performance level.
• Diet should be in time, it helps to control blood glucose level, thereby helping in enhancing your sports performance.

Food effect athlete performance:

Food is a decisive factor, when it comes to the performance of a sports activity. Even if you strictly follow a Nutrition Program , the food that you eat just before and after your performance can affect your physical as well as your mental health. As what they eat ultimately reflects in their performance. It is mandatory for an athlete to eat right and stay fit.
Sports drinks are gaining popularity among people, especially youngsters, as they give a boost to the endurance level. Recommendation of sports drink is based on a number of factors like type of sport

This meal selection program helps you to find perfect time and diet which is suitable for physical as well as your mental health, as you go through as mention in image.

Timing of meal and snacks :
Pre-planning meals helps ensure healthy foods will be available when you are hungry. Large meals should be consumed three to four hours before training to ensure that they are digested and you are ready to perform. Eating the wrong snacks is an easy way a lot of extra calories are added to your daily food intake. Having quick and easy healthy snacks available when hunger strikes give you extra willpower to avoid grabbing whatever is close at hand. So that according to timing and activity we papered the meal selection programme.

Supplement:
The active athlete requires a significant number of calories. The key is to make sure you are eating enough calories to generate maximum gains in strength and size, and recover completely from exercise, practice and games. Taking the wrong sports supplements is not just an unnecessary expense. It can actually undermine your performance - and even damage your long-term health. There are thousands of Sports Supplementss on the market. Make sure you get the most out of your personal training by supplementing your diet with high quality products.