Whether you train for competitive sports like short-distance triathlons or work out just for fun, when and what you eat and drink are part of your formula for athletic success.

Eating a variety of foods is the secret. Think of protein, carbohydrate, fat, vitamins, minerals and water as teammates that work together. A lack of just one nutrient is a disadvantage to your body, just as losing a player to the penalty box is a disadvantage for a hockey team. Even during the off-season, you should make sure your meals are well-balanced and provide a wide variety of nutrients, including protein, vitamins and minerals. Let's not forget that proper nutrition is the key to living a long, healthy life.

Fruits and Vegetables

Fruits and vegetables — possibly nature's most powerful medicine — are low in calories. And they're packed with fiber and nutrients that provide your best weapons against age-related disease. They also provide the potassium your body needs to keep blood pressure in check. Eating a variety of different colored fruits and vegetables, such as potatoes, spinach, carrots and peppers, will also help your muscles repair themselves after tough bouts of exercise and reduce muscle soreness and inflammation.

Grains

Like potatoes and other starchy vegetables, grains provide important muscle-fueling carbohydrates. Get most of your servings from whole-grain foods, such as whole-wheat bread or brown rice. Carefully measure your grains, as many people eat more than they realize.

Protein-Rich Foods

Your body needs protein-rich foods, such as fish, poultry, lean meats, eggs and dairy, to help fight disease and keep your brain thinking and blood flowing. You need protein to build, repair and maintain all types of tissue in your body, including the muscles that will take you from your event's start to finish. Focus on beans and fish. Some studies have shown that fish containing omega-3 fatty acids, like salmon and mackerel, help prevent heart disease, some types of cancer and even joint pain. Try to eat fish at least two times a week. Beans — a great source of soluble fiber — not only will help control cholesterol, but they'll keep you regular, which may help prevent colon cancer.

Calcium-Rich Foods

Calcium-rich foods help maintain low blood pressure and strong bones. Calcium may even help prevent "middle-aged spread." Recent research shows calcium may boost fat burning and hinder fat storage. Choose low-fat or nonfat options, such as 1-percent or skim milk or nonfat yogurt.

Healthful Fats

Besides tasting great and helping you feel satisfied, the right fats in the right amounts are a vital fuel source during training. Certain types of fat can actually help prevent ailments from the common cold and arthritis to heart disease and cancer. Fats contain more calories per gram, however, than other types of food, so aim for the low end of this recommendation if you're watching your weight.

AARP Resources

Good Workouts Need a Good Diet
Whether you're a recreational athlete or a competitive one, you need the right foods to fuel your physical body.

Foods to Fight Disease
Healthy eating helps you live a longer, healthier life.

Additional Resources

American Council on Exercise (ACE)
Find fact sheets on supplements, the vegetarian athlete and healthy hydration.

Nutrition.gov
Information on the Food Guide Pyramid, supplements, food labels and food safety.

Books

Find these books online at Borders.

Encyclopedia of Sports Nutrition: The Ultimate Guide for Peak Performance
Liz Applegate, Thomas H. Sawyer, Crown Publishing Group, December 2002

Power Eating: Build Muscle Boost Energy Cut Fat
Susan M. Kleiner, Maggie Greenwood, Human Kinetics Publishers, July 2001

Ultimate Sports Nutrition
Ellen Coleman, Suzanne Nelson Steen, Bull Publishing Company, October 2000