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the most healthy athlete is in our opinion is Cristiano Ronaldo

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3. Go Easy on Fat

For long events, such as marathons, your body turns to fat for energy when carbohydrate sources run low.

Most athletes get all the fat they need by following the basic dietary guideline to eat mostly unsaturated fat from foods such as nuts, avocados, olives, vegetable oils, and fatty fish like salmon and tuna.

Avoid fatty foods on the day of an event, since they can upset your stomach.

4. Drink Fluids Early and Often

Intense exercise, especially in hot weather, can quickly leave you dehydrated. Dehydration, in turn, can hurt your performance and, in extreme cases, threaten your life.

"All high-intensity athletes should drink fluids early and often," Dubost says. "And don't wait until you're thirsty. By the time you feel parched, you may be seriously dehydrated."

"One way to monitor hydration is to keep an eye on the color of your urine," says Joshua Evans, MD, a physician at Children's Hospital of Michigan in Detroit and an expert on dehydration.

A pale yellow color means you're getting enough fluid. Bright yellow or dark urine means you're falling short.

Because intense exercise makes you lose fluid quickly, it's a good idea to drink fluids before as well as during an event, Dubost says.

Endurance athletes such as marathon runners or long-distance cyclists should drink 8 to 12 ounces of fluid every 10 or 15 minutes during an event. When possible, drink chilled fluids, which are more easily absorbed than room-temperature water. Chilled fluids also help cool your body down.

5. Replace Lost Electrolytes

Sweating removes both fluids and electrolytes. Electrolytes help transmit nerve signals in your body. To replenish them, reach for sports drinks. If you’re also losing a lot of fluid as you sweat, dilute sports drinks with equal amounts of water to get the best balance of fluid and electrolytes.

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1. Load Up on Carbohydrates

Carbs are an athlete's main fuel. Your body changes them to glucose, a form of sugar, and stores it in your muscles as glycogen.

When you exercise, your body changes glycogen into energy. If you exercise for under 90 minutes, you have enough glycogen in your muscles, even for high-intensity activities. But if your workout is longer than that, use these strategies:

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"Carbohydrate loading for 3 or 4 days before an event can help top up your glycogen stores,” says sports dietitian Joy Dubost, PhD.

Eat a diet that gets about 70% of its calories from carbohydrates, including breads, cereals, pasta, fruit, and vegetables, to achieve maximum carbohydrate storage.

On the day of a big event, eat your last meal 3 to 4 hours before exercising, to give your stomach time to empty.

Avoid eating sugary or starchy foods within 30 minutes of starting an activity; they can speed up dehydration.

Replenish carbs, minerals, and water during long exercise sessions. Eat a snack and drink fluid every 15 to 20 minutes. Refined carbohydrates (with sugar or flour) pass quickly into the bloodstream, where they fuel working muscles. Many athletes prefer sports bars, sports drinks, or gels, since they're so convenient. But fruit and fruit juice are also excellent choices.

Reload on carbohydrates after intensive exercise, too. "Since you don't need quick energy, it's best to choose less refined carbohydrates" such as a whole-grain bagel or carrot sticks, which provide both carbohydrates and a rich array of nutrients, Dubost says.

2. Get Enough Protein, But Not Too Much

Protein doesn’t provide a lot of fuel for energy. But you need it to maintain your muscles.

Know what you need. The average person needs 1.2 to 1.4 grams of protein per kilogram of body weight a day. That's about 88 grams of protein for a 150-pound person. A strength athlete may need up to 1.7 grams per kilogram of body weight. That's about 150 grams of protein for a 200-pound athlete.

Favor foods. Getting too much protein can put a strain on your kidneys. Instead of protein supplements, eat high-quality protein, such as lean meats, fish, poultry, nuts, beans, eggs, or milk.

Drink up. "Milk is one of the best foods for recovery after an event, because it provides a good balance of protein and carbohydrates," Dubost says. Milk also has both casein and whey protein. The combination may be particularly helpful for athletes. Research shows that whey protein is absorbed quickly, which can help speed recovery immediately after an event. Casein is digested more slowly, helping to ensure long-term recovery of muscle after a grueling event. Milk also has calcium, which is important for maintaining strong bones.

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Eggs With Avocado & Vegetables This is a lower carbohydrate meal that is best consumed on mornings you are not exercising within 2-3 hours after breakfast (since high-protein and high-fat meals will take longer to digest and require more digestive energy to be shunted to your gut). Scramble, fry, poach or steam 2-3 eggs from organic, pastured hens*. Duck eggs are also OK, especially if you tend to find yourself allergic to or bothered by chicken eggs. Cook eggs on relatively low heat to avoid oxidation and protein damage, and use grass-fed butter, ghee, olive oil, avocado oil, macadamia nut oil or coconut oil. Not extra virgin olive oil. Here’s a handy smoke point chart to choose your oils wisely and you use the stuff that isn’t damaged by high heat: FAT QUALITY SMOKE POINT Almond oil 420°F 216°C Avocado oil Refined 520°F 271°C Avocado oil Un-Refined, Virgin 375-400°F 190-204°C Butter 250–300°F 121–149°C Canola oil Expeller Press 375-450°F 190-232°C Canola oil High Oleic 475°F 246°C Canola oil Refined 400°F 204°C Castor oil Refined 392°F 200°C Coconut oil Extra Virgin (Unrefined) 350°F 177°C Coconut oil Refined 450°F 232°C Corn oil Unrefined 352°F 178°C Corn oil Refined 450°F 232°C Cottonseed oil 420°F 216°C Flax seed oil Unrefined 225°F 107°C Ghee (Indian Clarified Butter) 485°F 252°C Grapeseed oil 420°F 216°C Hazelnut oil 430°F 221°C Hemp oil 330°F 165°C Lard 370°F 188°C Macadamia oil 413°F 210°C Mustard oil 489°F 254°C Olive oil Extra virgin 375°F 191°C Olive oil Virgin 391°F 199°C Olive oil Pomace 460°F 238°C Olive oil Extra light 468°F 242°C Olive oil, high quality (low acidity) Extra virgin 405°F 207°C Palm oil Difractionated 455°F 235°C Peanut oil Unrefined 320°F 160°C Peanut oil Refined 450°F 232°C Rice bran oil 490°F 254°C Safflower oil Unrefined 225°F 107°C Safflower oil Semirefined 320°F 160°C Safflower oil Refined 510°F 266°C Sesame oil Unrefined 350°F 177°C Sesame oil Semirefined 450°F 232°C Soybean oil Unrefined 320°F 160°C Soybean oil Semirefined 350°F 177°C Soybean oil Refined 460°F 238°C Sunflower oil Unrefined 225°F 107°C Sunflower oil Semirefined 450°F 232°C Sunflower oil, high oleic Unrefined 320°F 160°C Sunflower oil Refined 440°F 227°C Tea seed oil 485°F 252°C Vegetable shortening 360°F 182°C Walnut oil Unrefined 320°F 160°C Walnut oil Semirefined 400°F 204°C

Read more at: https://bengreenfieldfitness.com/article/lifestyle-articles/easy-meals-for-busy-athletes/

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Boxing

You can't go past boxing as the sport requiring the greatest all round levels of fitness. Aerobic endurance, strength, power, speed, agility and flexibility are all extremely important for
success in boxing. I would make sure I was extremely fit too if I had to get in a ring with someone who wanted to bash me up.

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 Novak Djokovic, Professional Tennis Player most fit athlete

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 Novak Djokovic, Professional Tennis Player most fit athlete

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Accomplishments:

Twice named US Sports Academy’s Male Athlete of the Year

ATP Player of the Year

Best Male Tennis Player in Serbia

8 Grand Slam titles: 5-time winner of the Australian Open, 2-time winner of Wimbledon, 1-time winner of the US Open winner

Workout and Fitness:

Warm-up consists of explosive stretches and resistance band work

Workout includes fast-paced exercises with focus on plyometrics, reflex movements and balance.

Off-season training includes implementing yoga.

Diet and Nutrition:

Breakfast:

Coffee or tea, grapefruit, gluten-free bagel with low-fat cream cheese, eggs

Lunch:

Salad, grilled lean hamburger, gluten-free bread, iced tea or coffee

Snack:

String cheese

Dinner:

Salad, oil and vinegar dressing, salmon prepared with lemon, brown rice and vegetables

Dessert:

Gluten-free chocolate chip cookies

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1. CRISTIANO RONALDO

Soccer
6'1", 176 pounds

The reigning FIFA Player of the Year possesses the ultimate combination of speed, strength, stamina, and power. At 29, the Portuguese forward is considered by many to be the best player in the world. He runs more than 6 miles per game—with top speed around 21 miles per hour—and his body fat is in the low single digits. A British documentary measured Ronaldo's vertical jump at 31 inches, meaning he can head a ball when it's 8 1/2 feet high. And he can kick a soccer ball at a ferocious 80 miles per hour. That's just for starters, though. Check out the September of issue on Men's Health to discover what the physical and mental attributes that make Ronaldo the world's fittest man.

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https://www.specialolympics.org/health.aspx?src=navwhat this site has athletes that are only very healthy