The amount of carbs consumed during athletic training varies. Some experts recommend 3 grams of carbohydrates per pound of body weight daily. Others recommend 4 to 4.5 grams of carbohydrates per pound during periods of carb-loading.

Carb-loading is not necessary for most people. Competing in a high school meet or city-sponsored league is a far cry from an event like the World Cup! However, it is important to eat the right foods to maintain energy levels. A proper diet, followed every day, should leave you feeling vitalized and ready to face the world.

Some people suggest eating sugar (in the form of a piece of candy, for instance) to get a quick pick-me-up, but most experts frown on this. These sorts of dietary tactics may increase your blood sugar levels temporarily, but it will be followed by a significant drop in blood sugar levels.

Dietary sources of energy that help to keep your blood sugar normalized include:

• Carbohydrates (fruits and vegetables; whole grains, cereal, pasta, rice)
• Fat (vegetable oils, salad dressings, margarine)
• Protein (lean meat, fish, low-fat dairy, egg whites, tofu)

Ideally, fats consumed should be unsaturated and contain no trans fat. Grain products should be whole grain, for maximum health benefits. In addition, beverages (e.g., water, iced tea, juice) are important to keep you hydrated and prevent fatigue, especially when physically active.