Athletes invest a significant amount of time and energy into their workouts to maintain and improve their abilities. Because of the large amount of research on performance nutrition done by scientists, it is now known that improving nutrition for athletes increases the effectiveness of workouts and improves performance during competition. Here are 5 ways to implement performance nutrition principles and maximize returns on workout time.

1) Start off hydrated and stay that way. It's essential to start exercise already fully hydrated, and to maintain hydration by drinking before thirst begins. Dehydration lowers blood volume, slowing the rate at which oxygen and nutrients reach the muscles. Some specialty fluid replacement drinks can be absorbed even faster than water while replenishing muscle energy supplies. Others are absorbed at the same rate as water, but slow the rate at which water is lost. Each has an important role to play in optimizing nutrition for athletes.

2) Carbs, Proteins and Fats. The optimum balance between these basic fuels depends partly on the type and duration of athletic activity. Overall, athletes tend to overestimate the amount of protein needed and underestimate the importance of carbohydrates. Performance nutrition products can help individuals customize their nutrient intake and provide healthy food choices when time is limited. Timing of nutrient consumption, especially before and between events, is also critical in nutrition for athletes. The body's stores have to be replenished in an easily digestible form that will not interfere with physical activity soon afterward. Performance nutrition products developed especially with these requirements in mind can be a great advantage.

3) Vitamins and Minerals. While some sources claim that supplements are unnecessary, the majority of individuals do not consume a diet well-rounded enough to provide optimum nutrition for athletes. A good approach is to start with a high quality multivitamin/mineral supplement as a foundation, then add individual vitamins or minerals as indicated. While individual needs vary, important ones to consider include the B-complex vitamins, calcium, zinc, magnesium, iron and selenium. There is good evidence that naturally-based supplements may be more beneficial than synthetic ones. Do your homework and be sure the manufacturer has a reputation for good quality. If possible, buy from a company that specializes in nutrition for athletes; often the staff will be able to direct customers to the best performance nutrition products.

4) Antioxidants. The basic function of antioxidants is to enable our bodies to cope with the "wear and tear" of life. It stands to reason that nutrition for athletes, who put above-average demands on their bodies, must include ample antioxidant intake. Some of the best known antioxidants are the omega-3 fatty acids and vitamins C and E. Possibly even more powerful are the vast array of phytonutrients still being discovered and researched. Many of the compounds that give plants their varied colors fall into this category. (For example, beta-carotene is the pigment that makes carrots orange.) Again, supplements that are naturally based will give the richest, most effective benefits since it is thought that phytonutrients work best in synergy with one another.

5) What You Put In Your Body Counts Every Day -- Not Just Game Day. Remember that even the best performance nutrition products are made to boost a healthy lifestyle, not replace one. Find sources of health information and quality supplements you can trust. Then eat, sleep and exercise wisely every day to maximize your performance on the big day.