Nutrition plays a vital role in sports performance. The right mix of nutrients can help athletes to train harder, recover more quickly, and avoid injury.
There are three main types of nutrients that are important for athletes: carbohydrates, proteins, and fats.
Carbohydrates are the body’s main source of energy. They are found in foods such as bread, pasta, rice, potatoes, and fruits. During exercise, carbohydrates are broken down and used by the muscles for energy.
Proteins are needed for the growth and repair of muscles. They are found in foods such as meat, poultry, fish, eggs, and dairy products.
Fats are an important source of energy and help to protect the body’s organs. They are found in foods such as nuts, seeds, and oils.
Athletes need to consume enough of all three nutrients to support their training and competition. The specific amounts will depend on the type of sport, the intensity of training, and the athlete’s individual needs.
It is also important for athletes to stay hydrated. Water is the best fluid for rehydration. Sports drinks can also be helpful, but they should be used in moderation.
The best way to get the right mix of nutrients is to eat a variety of healthy foods. Athletes should also work with a registered dietitian or nutritionist to develop an individualized plan.
Recommended Intake for Athletes
Carbohydrates
Dietary guidelines for Americans recommend that most of the carbohydrates in a person’s diet come from complex carbohydrates. These include whole grains, fruits, and vegetables.
Athletes need more carbohydrates than sedentary people. How many carbohydrates one needs depends on the type of sport, the intensity of the training, and the person’s weight.
Athletes doing moderate to high-intensity training should consume 5-10 grams of carbohydrates per kilogram of body weight per day. For example, a 150-pound (68-kilogram) person would need to consume 300-600 grams of carbohydrates each day. For more details visit here https://zumroad.com/sport
Protein
Dietary guidelines for Americans recommend that 10-35% of daily calories come from protein. Most people consume enough protein and don’t need to increase their intake.
Athletes who have increased protein needs include those who do endurance training, weight training, or both. Endurance athletes need about 1.2-1.4 grams of protein per kilogram of body weight per day. For example, a 150-pound (68-kilogram) person would need approximately 97-122 grams of protein each day.
Weightlifters need about 1.4-1.8 grams of protein per kilogram of body weight per day. For example, a 150-pound (68-kilogram) person would need approximately 112-148 grams of protein each day.
Dietary fat
Dietary guidelines for Americans recommend that 20-35% of daily calories come from fat, and that no more than 10% of those calories should come from saturated fat.
Athletes need fat for energy, hormone production, and cell function. However, they don’t need more fat than sedentary people. A diet that contains 20-35% fat is adequate for athletes.
