The peak energy level and power needed to compete in any sport can be maximized with a balanced diet focused on whole-grain carbohydrates, high-quality protein and healthy fats.

Eat Adequate Dietary Carbohydrates Daily to Fuel Training and Competition

Many athletes need help identifying foods that contain carbohydrates. They may know that pasta is a good source of carbohydrates, but they are not aware that fruits, vegetables, dried peas and beans, whole-grain cereals, breads and potatoes also contain carbohydrates.

Choose Mostly Whole-Grain Carbs

Some athletes rely heavily on highly processed foods. Whole-grain bagels, breads, muffins and cereals contain more nutrients and less unhealthy fats than highly processed products.

Choose High-Quality Protein

While protein is not a primary fuel for working muscles, it is a component of muscles, organs, enzymes, and oxygen-carrying hemoglobin. Amino acids are the building blocks of protein. High-quality protein foods contain all the essential amino acids needed to build and repair body tissues.

Athletes should consume a wide variety of high-quality protein foods, such as chicken, turkey, beef, pork, soybeans, milk, eggs, legumes (beans) and nuts.

Fat is needed in the diet. Aside from being a concentrated source of dietary energy, fats form essential tissue-building blocks and hormone-regulating substances.

Athletes should incorporate a variety of natural fats into their daily diet, such as nuts, nut butters, oil and seeds, cold water fish, olives and avocados. Large amounts of saturated fat (from animal products, such as dairy and meat), and 'trans' fats (from hydrogenated and partially hydrogenated oils in many packaged products) should be avoided because of potential adverse health effects.

Theses nutritional tips can have a significant impact on the overall development of a first-class athlete. The proper fuel can help athletes reach their potential.

Julie Burns is the founder of SportFuel, Inc. a sport consultant for the Chicago Bears, Chicago Blackhawks, Chicago Bulls and Northwestern University.