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Diet can be extremely important in terms of success in sport. It depends, to a point, on the sport which someone is participating in. If you're a snooker player then diet won't make a great deal of difference. However in most sports it is likely that optimising your diet will help to enhance sports performance.

• For sports where high levels of strength are required then the diet must provide sufficient nutrients for the body to build the muscle that is required for good strength performance.
• In terms of endurance performance there need to be high levels of stored energy. This is normally helped by a diet that is relatively high in carbohydrates. In endurance sports excess body fat will often be detrimental to performance.

  In this case a delicate balance has to be made between taking in enough energy to allow for good general health but not taking in so much that the energy that is taken in gets stored as fat. Elite performers are likely to benefit from body fat assessment and specific nutritional advice.

• Although sportspeople often hear the message that a high carbohydrate diet is good, it should be pointed out that meals which contain large amounts of carbohydrates (especially simple and sweet carbohydrates) will also cause fat storage. Consequently it is good advice for athletes to eat smaller meals than non-sports people, but eat more frequently.
• The reactions which the body uses to provide it with energy are controlled by chemicals which are often made up of vitamins and minerals that the body can only obtain from the diet. Consequently foods that are high in vitamins and minerals should be targeted in a sportsperson's diet.

  It is usually not necessary for an athlete to take in more than the government's recommended daily allowances (RDA) for vitamins and minerals. Generally it is vital to ensure your diet is adequate in terms of its vitamins and mineral content. However, taking more vitamins and minerals than the RDA is not thought to benefit performance.

• It is vital that hydration levels are always kept high. This is the case for athletes and non-athletes alike. The body is mostly water and even small amounts of dehydration can have significant effects on performance (sporting as well as mental performance). High fluid levels in the body help to protect against overheating and also the blood to transport nutrients.
• Dehydration leads to a reduced ability to exercise in the heat and reduced mental skills, such as concentration and decision-making. Water consumption is key to maintain optimal hydration but fluids such as quite-diluted fruit juice or even weak squash drinks can help to optimise hydration. While exercising in the heat athletes are often weighed before and after a session so that the fluid that has been lost can be replaced quickly.