I discourage you on taking those commercial diets because they will only set you up for failure and disappointment. These diets make you lose fat so quickly that when you try to start eating again more than you did while on diet, you will gain weight very fast. You should look for a way to lose weight in a slow and realistic rate. Doing so will do a great deal in compromising your health, thus, your career as an athlete. You must also take note of nutrition requirements that are related to your training program. Failure to recognize these said requirements would bring bad effects to your health status. Why? You might be taking carbohydrates all right but not in the right amount or in the amount that is appropriate for you. The right combination of calories from carbohydrates, proteins and fats gives you more energy for top performance. These nutrients perform certain actions that will help your body as you perform strenuous kinds of sports. Carbohydrates are the most important fuel source. It provides a minimum of sixty to a maximum of seventy percent of our calories. And, the good thing is, sports drinks also taste better. More than 10 years ago, it was made public that muscle damage brought about by free-radicals may be reduced by having supplements of antioxidant vitamins A, C and E. Years after, antioxidant supplementation became a norm in the world of sports nutrition. Frozen vegetables are a lot of help because they require no washing, chopping, or peeling. Serve vegetables as a side dish, or incorporate into soups, sauces, or pasta dishes. Frozen fruit has longer shelf-life and are easily available if supply of fresh ones is low. Frozen blueberries, mixed berries, and mangoes can be blended into a smoothie with fruit juice and milk or yogurt or used as cereal topping. According to many experts, however, extra intakes of vitamins and minerals don't add up to improvement in performance, unless of course the athlete is suffering from vitamin or mineral deficiencies. A well-balanced diet can meet most of the daily vitamin and mineral needs of an athlete. Avoid sports nutrition supplements that claim to be 'herbal' in nature.