Athletes and sportspersons have to keep an especially watchful eye on their diet because even a small alteration can result in a dramatically reduced performance. Every dish that has been carefully planned into their diet plan has been included for a very specific and reasonable purpose.

The diet of a physically active individual, whose livelihood depends on what they eat, must necessarily cover all the nutritional elements. Protein for muscle, carbohydrates for energy and the right amount of water to stay hydrated - nothing can be left out.

You don't have to turn to the commercial market, loaded with protein supplements and God knows what else, to see to your fitness needs. An organic and completely natural diet can definitely do the trick. We've been doing that for more than two thousand years, after all.

The diet you follow should be followed consistently. In due time, you'll get the metabolic boost that raises your performance higher. Digging into junk food and ice cream can be tempting, but you've got to exercise some self-control. That kind of food will put you way back in your attempt to hone your body to physical perfection.

Without any wasting any more time, let's have a look at some of the foods you should be eating and the ones you shouldn't.

1. Quinoa

The excellent whole-grain quinoa should be included in everyone's diet, not just that of an athlete's, but it is particularly important for an athlete because of its richness in protein. It also is abundant in the amino acids required for muscle building and repair. The brilliance doesn't end there: quinoa is also loaded with carbohydrates and fiber.

Quinoa is a solid and all-round food item that is essential for sportspersons. If you'd like to know more about quinoa, click here.

2. Protein

It goes without saying that protein is one of the most important elements of a physically active person's diet. The protein is what helps you build and repair muscle and you'll be wearing your muscle out over the extended period of activity. You can choose whatever source of protein you like, although the ones without animal fat are healthier. Dals and pulses are good sources of protein in India.

Chia seeds, which contain a lot of protein and are also abundant in fiber and minerals, is a great choice for your protein requirements.

You can learn more about chia seeds here.

3. Coconut Oil

Coconut oil gives you an extra boost in energy because it contains a compound called triglyceride, which plays a role in metabolism and energy extraction. It tastes fantastic as well, so you have the added pleasure of unique taste.

There's more to know about coconut oil here.

4. Flaxseed

Flaxseed and flaxseed oil are rich in Omega-3 fatty acids, a compound whose benefits run a very long list indeed. It is amongst the most popular nutritional elements in demand right now and deservedly so. It benefits include protecting the heart, bolstering the brain and soothing the digestive system.

Do you want to know more about flaxseed? Click here to find out.

5. Whey Protein

Whey protein is all the rage now - but it works. Bodybuilders and athletes consume it because it is extra efficient in muscle repair and building. It contains all the amino acids that an athlete needs and it's easy to prepare and drink. A few cups a day will sort the individual out and see to a large part of their daily nutritional requirements.

You can learn more about whey protein here.

You'll want to set up specific pre-event and post-event diets so that you have everything you need to excel at match time. Still, the important thing is maintain the healthy diet day in and day out and stick to a solid fitness regime. Add all these amazing foods to a fitness regime, and you’ll have an amazing athletic body everyone will envy.