How do I eat to improve athletic performance?
Proper nutrition is imperative to obtaining optimal athletic performance. The
following describes how an athlete figures his or her carbohydrate, protein, fat and fluid
needs.
Carbohydrate Needs
Carbohydrates are important to maintain blood-glucose levels during exercise and
replace muscle glycogen. The recommendation of the American Dietetic Association is
6-10 g of carbohydrates/kg body weight per day. The amount required is based on the
athletes’ sex, total daily expenditure, and environmental conditions. For example a male
athlete would aim for the higher end (8-10 g/kg) because males have higher energy
needs. Follow this example to learn how to figure your calorie needs;
Deb is a cross-country runner. She weighs 124 pounds. Based on the fact that
she is a female endurance athlete, her carbohydrate needs are around 7 g/kg body weight.
How many grams and calories from carbohydrates should she be getting per day? 1 gram
of carbohydrate = 4 calories
(124 pounds)/(2.2kg/pound) = 56.4 kg
(7 g/kg)(56.4 kg) = 395 grams of carbohydrate per day
(395 g)(4 cal/g) = 1580 calories/day from carbohydrates
Protein Needs
The athlete has slightly increased protein needs than the average person. Extra
protein is needed to build and repair muscles during and after exercise. Needs of an
endurance athlete are 1.2-1.4 g/kg, and for a strength training athlete as high as 1.6-1.7
g/kg.
Example:
Derek is training for his 4th triathlon. He weighs 172 pounds. His protein
needs are 1.2-1.4 g/kg. How many grams and calories from protein should he be getting
per day? 1 gram of protein = 4 calories
(172 pounds)/(2.2 pounds/kg) = 78.2 kg
(1.2 g/kg)(78.2 kg) = 94 grams
(1.4 g/kg)(78.2 kg) = 109 grams
94-109 grams of protein per day
(94 g)(4 cal/g) = 376 calories
(109 g)(4 cal/g) = 436 calories
376-436 calories from protein per day
Fat Needs
Fat is important because it provi