A Winning Diet Chart for a Sports Person

A Winning Diet Chart for a Sports Person

Guide to an Ideal Diet chart for a sports person

In sports, doing well isn't just about training hard. It's also about giving your body the right kinds of food. Making a perfect Diet Chart for a sports person that fits what a sports person needs is super important for doing great on the field. Deciding a proper meal plan for athletes and sportspersons is important for them to perform. This blog is a guide about why having a good Diet plan matters and checks out the important stuff our bodies need to be great at sports.

Required Nutrition for sports person

Nutrition means the food we eat to stay strong and healthy. For a sports person, eating the right nutrition is very important. In the Diet chart for a sports person stuff like carbohydrates, proteins, and healthy fats helps them to keep their bodies fit and full of energy throughout the day. These things help them play their best and not get tired too quickly. So, eating the right foods is super important for sports people to do well in their games.


Carbohydrates are a very important source of nutrition for a sports person. They're found in foods like bread, rice, and fruits and could be added to a diet chart for a sports person. When a sports person adds these foods to their diet, they get the energy to play their games without feeling tired too quickly. To satisfy the demands of exercise, athletes need 6–10 g/kg of body weight of carbohydrates per day. So, for a sports person adding enough carbohydrates is important to get enough energy they need to do their best on the field.


Proteins are very important in the diet chart for a sports person for muscle building. They help our muscles grow strong and repair themselves after the game. A sportsperson needs to eat enough protein every day to keep their muscle requirements. Usually, they need about 1.2 to 2.0 grams of protein per kilogram of body weight each day. Foods like chicken, fish, eggs, and beans are good sources of protein that can help sports people stay strong and play their best.


Fats are like the body's energy savings. They give power to a sportsperson for a long time. But we need to choose the right kind of fats, like the ones in nuts and fish. Too much of the wrong fats, like in fried foods, are not recommended in the diet chart for a sports person. For sports people, having some healthy fats each day, about 20-35% of their total calories, keeps them strong and full of energy. So, picking the right fats is important for staying healthy and playing sports well.


Calcium is a mineral that makes bones strong. For a sports person, strong bones are super important because they help prevent injuries. Foods like milk, cheese, and leafy greens have calcium. Sports people need about 1000 milligrams of calcium each day to keep their bones healthy. So, including calcium-rich foods in the diet chart for a sportsperson is a smart move for a sportsperson to stay strong and perform their best.


Vitamins are important for sports person to keep their bodies healthy. For sports people, getting enough vitamins each day is really important. They help with things like making our muscles strong and keeping our immune system strong too. Sports people need a variety of vitamins, like vitamin C for staying healthy, vitamin D for strong bones, and vitamin A for good vision. Adding foods rich in vitamins to a diet chart for a sports person. 


Iron is a nutrient that helps sports people's bodies stay strong and healthy. It helps make red blood cells, which carry oxygen all around the body. Sports people need enough iron to keep their muscles working well and to not feel tired too quickly during games. They should aim to get around 8 to 18 milligrams of iron every day, depending on their age and gender. Foods like spinach, beans, and lean meats are great sources of iron that sports people should include in the diet chart for a sports person to stay at the top of their game.

Diet chart for vegetarian and non-vegetarian sports person

This diet chart offers a comprehensive plan for both vegetarian and non-vegetarian sports people, ensuring they get the right nutrients to excel in their performance. Tailored to meet the specific dietary needs of athletes, it can also be used for cricketer's diet charts, providing balanced meals to fuel their game.

Veg meal

Non-Veg meal

Breakfast~(400-500 kcal)

Paneer sandwich, yogurt, and Roasted Fox nuts  

Toasted whole wheat bread, fruits, and Milk

Oatmeal and smoothies.

Boiled Egg / Roasted Chicken/meat sandwich / poached egg. 

Lunch~(600 -700 kcal)

Vegetable salads, oatmeal, brown rice with yogurt, boiled green vegetables. 

Roasted Chicken breast, Chicken salad, Grilled fish. Chicken soup.

Dinner~(500-600 kcal)

vegetable salad, Pulses /Beans. Wholegrain or brown rice. 

fish, Chicken soup, chicken roasted salad, Seared salmon.

Pre-workout and post-workout~(50-100 kcal)

Energy bars, bananas, smoothies with Whey protein powder, fruits, milk, yogurt.

Boiled eggs, Energy bars, bananas, smoothies with Whey protein powder, fruits, milk, and yogurt.

Also do check effective nutrition plans for athletes for more information on nutrition plans.

Essential Supplements for sports person

For a sports person, sometimes eating regular food isn't enough to meet their body requirements. That's where supplements come in handy. These are like extra boosts that help their bodies work even better. Things like whey protein help muscles grow stronger, while creatine gives more power. BCAAs help muscles feel less tired after a game, and L-glutamine keeps the body healthy overall. So, adding these supplements to their diet plan, like in the Diet Chart for a sports person, can make a big difference in how well they play and how quickly they recover.

Athlete Series Whey Protein

Whey protein is like a protein supplement that helps muscles grow big and strong. In a Diet Chart for a sports person, having a protein supplement like Athlete Series whey protein is really important. It's easy to mix with water or milk, so it's quick to drink after a workout. This helps muscles fix themselves faster and get ready for the next game or practice. So, adding Athlete Series whey protein to your diet is important for a sports person.

Athlete Series Creatine

Athlete Series Creatine is a supplement that is taken during intense workouts and is a key part of the Diet Chart for a sports person. It helps in increasing muscle strength and improving performance. For a sports person, taking about 3 to 5 grams of creatine every day is usually good. They can mix it with water or juice and drink it before or after their workouts to increase their muscle strength and recover faster.

Athlete Series BCAA

BCAA stands for Branched-Chain Amino Acids. This is a supplement that a sports person's bodies need to help muscles get strong. They also help with muscle soreness after a game or workout. You can find BCAA in foods like meat, fish, and eggs, which are all good things to include in a Diet Chart for a sports person. The right amount of BCAA for a sports person is usually around 5-20 grams per day. It's best to take Athlete Series BCAA before, during, or after exercise to help our muscles work better.

Athlete Series L-Glutamine

Athlete Series L-Glutamine is important for our muscles. It helps in meeting their nutritional requirements. When we exercise a lot, our bodies use up a lot of L-Glutamine, so it's important to get enough of it from our food or supplements. For a sports person, taking about 5 to 10 grams of Athlete Series L-Glutamine per day is important. It's best to take it after exercising or before going to bed, so this helps muscles recover while you rest. Making sure there's enough Athlete Series L-Glutamine in the diet chart for a sports person can help them feel less tired.

Elite Series Omega-3

Elite Series Omega-3 is a type of fat that's great for a sports person's body. It keeps the heart healthy and makes muscles and joints strong, which is important in a diet chart for a sports person. A sportsperson can benefit a lot from Elite Series Omega-3 because it reduces soreness in muscles after the workout. Eating foods like fish, nuts, and seeds gives us Omega-3. For sports people, taking about 250-500 milligrams of Omega-3 a day is good. It's best to have Elite Series Omega-3 with meals to help bodies absorb it better and get all its benefits. So, adding Elite Series Omega-3 to our diets can help sportspeople in their fitness journey.

Food Items to be Consumed By Sports Person

Food is like fuel for our bodies, especially for sports people who need lots of energy to play. They should eat a variety of foods to stay strong and healthy. Things like cereals, vegetables, and fruits give them energy and important vitamins. Milk and milk products are great for strong bones, while meats help muscles grow. Pulses, like beans and lentils, are also good for muscles and give energy. By following a well-planned Diet Chart for a sports person and eating these foods, sports people can feel strong and do their best in their games.


Cereals are like power-ups for the body, especially in a Diet Chart for a sports person. Eating cereal before a game or practice helps sports people get the energy to play and work out. Cereals are also good because they have important vitamins and minerals that keep the body healthy. Sports people can have cereals with milk for extra protein and calcium. It's best to choose whole-grain cereals because they have more fiber and nutrients. So, adding cereals to their diet can help sportspersons stay strong and perform their best on the field!


Pulses are a type of food that sports people can add to their diet chart for a sports person. They're powerhouses packed with protein, which helps muscles grow big and strong. Eating pulses also gives lots of energy to a sports person without getting tired quickly. Beans, lentils, and chickpeas are all types of pulses that sports people can add to their diet. Including pulses in your diet helps meet daily nutritional requirements. 


vegetables are packed with vitamins and minerals that keep their bodies strong and ready to play. Eating veggies like broccoli, carrots, and spinach helps sports people stay healthy and full of energy. Plus, veggies make muscles and bones strong, so sports people can run faster and jump higher. In the Diet Chart for a sports person, it's important to include a variety of veggies every day to get all the good stuff they need.


For sports people, fruits are super healthy and packed with vitamins and minerals that help keep a sports person strong and full of energy. Including fruits in the Diet Chart for a sports person is crucial. Fruits like bananas, apples, and oranges give a quick burst of energy before a game or practice. Plus, they have fiber, which helps keep the tummy feeling full and helps with digestion. Eating a variety of fruits every day can help a sports person feel their best and play their hardest on the field or court. 

Milk and Milk products

Milk and milk products, like cheese and yogurt, are good sources of dairy protein. They have a lot of calcium that makes bones strong. Strong bones are important for a sportsperson. Also, milk has protein that helps muscles grow and repair, an important part of the diet chart for a sports person. Sports people can have milk or yogurt after practice to help their bodies get stronger. Drinking milk or eating milk products every day is a smart move for sportspersons to stay strong and healthy. So, including milk and milk products in their diet can help sports people perform better on the field!


Meat is a food that sports people meet their daily protein requirements. It has high protein content, which helps muscles grow bigger and repair themselves after Workouts and games. Different kinds of meat, like chicken, beef, and fish, give the body important nutrients for staying healthy and doing well in sports. Sports people usually have meat with their meals to feel full and energized. It's good to choose lean meats that have less fat to keep the body healthy. Vegetarians can add pulses and beans as an alternative.

Making a good nutrient chart for a cricketer, sportsperson, and athlete is about more than just eating. It's about giving our bodies the right kinds of food to help us play our best. By eating foods that have the stuff our bodies need like carbs, proteins, fats, vitamins, and minerals, we can be awesome at sports. Whether we're playing cricket or running marathons, having a good food plan is super important for being great at sports.


Q1) How do I design a diet chart for optimal sports performance?

Designing a diet chart for optimal sports performance involves balancing macronutrients like carbohydrates, proteins, and fats, tailored to individual energy needs and training intensity.

Q2) What should a winning diet chart include for sports person?

A winning diet chart for a sports person should include a variety of nutrient-rich foods such as lean proteins, whole grains, fruits, vegetables, and healthy fats to support energy, muscle repair, and recovery.

Q3) Are there specific nutrients that sports person should focus on in their diet plans?

Yes, sports persons should focus on adequate intake of carbohydrates for energy, proteins for muscle repair, and hydration for optimal performance. Micronutrients like vitamins and minerals are also essential for overall health and performance.

Q4) What key elements should be included in a sports person's diet chart?

Key elements in a sports person's diet chart should include portion control, meal timing around training sessions, hydration strategies, and periodic adjustments based on performance goals and feedback.

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