Two very important determinants for athletic performance are training and genetic makeup. However, athletes need an optimal individualized diet to supply the energy needed to carry on with activities. A good diet can not be a substitute for either genetics or training, but can enhance and maximize athletic potential.

body fat composition shows too much body fat an athlete must lower food intake, the equivalent to about 200 to 500 kcal/day, until the desirable fat percentage is reached. When there is need for weight gains an athlete must increase food intake, the equivalent of about 500 to 700 kcal/day, until the desired weight is achieved. Food intake need to be a combination of carbohydrates, fat and protein while maintaining exercise to ensure that weight gain is mostly lean tissue not added fat.

Some athletes often lose weight so they can compete in lower weight class to gain advantage over a smaller stature opponent. They achieve a weigh loss of up to 10 kg a day, mostly water, by sitting in a sauna and/or taking diuretic drugs. However, losses of as little as 2% of body weight by dehydration adversely affect endurance performance.

A continues pattern of loss and gain in weight of more than 5% of body weight by dehydration increases the risk of kidney malfunction, heat related illness and even death.

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