As an athlete, your physical health is key to an active lifestyle. You must take special care to get enough of the calories, vitamins, and other nutrients that provide energy. You need to include choices from each of the healthy food groups. However, athletes may need to eat more or less of certain foods, depending upon. The amount of food you need depends on your age, height, weight, and sport or activity level. In general, you need to replace the number of calories you burn each day. Calories measure the energy you get from food. Most people need between 1, and 2, calories a day. For athletes, this number can increase by to 1, more calories. Over time, you will learn how to balance your intake and outtake to avoid extreme weight gain or loss.
The scientific literature contains an abundance of information on the nutritional demands of athletes. However, designing the most suitable sports diet is very difficult. The principal aim of this article is to summarize knowledge about sports nutrition, especially the intake of macronutrients and dietary supplements. Designing the most suitable diet for an athlete requires an intimate knowledge of the relevant scientific literature, the training and competitive demands of the sport, the social situation and the individual athlete’s preferences. Dietary supplements can also play a meaningful role in helping athletes consume the proper amount of calories, carbohydrate, and proteinin their diet. Many supplement products can improve performance. The aims of this article are to provide an overview of the current macronutrient requirements for athletes and provide some recommendations for dietary supplements intake. The first component to optimize training and performance through nutrition is to ensure the athlete is consuming enough calories to offset energy expenditure. The components of energy expenditure are grouped in three categories: metabolic rate, thermic effect of feeding, and the energy spent in normal daily and exercise activities.
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Because of the delayed digestion from the fats, you can be assured to receive a gradual dose of amino acids throughout the night as you sleep. Over consuming protein will wreak havoc on your kidneys. In general, you need to replace the number of calories you burn each day. In fact the researchers found that carbohydrate ingestion before, during, or after exercise inhibited the expression of gene UCP3 that is believed to play an important role in fatty acid metabolism. Doing so may be a benefit to athletes by reducing inflammation and helping to maintain proper vascular function, which indirectly may support athletic performance. Sundgot-Borgen, Torstveit MK.