Athlete nutrition guidelines are best when they are suited to the individual. Guidelines can only give a rough idea because nutritional intake will depend a great deal on the sport, the physical fitness of the athlete and the endurance levels the sport demands.
When you want to build muscle
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Athletes who need to develop muscles for their sports have to take in almost double the protein than the recommended daily allowance. You should have a diet that is high in proteins. This is actually not difficult to achieve, provided you have a diet that is rich in complete protein foods.
If, as an athlete, you need a lot of muscle mass, you will have to double the normal protein intake. This will work out to 1 gram of protein per pound of lean body mass.
Apart from taking in high protein foods, you can add protein supplements. There are many whey proteins, soybean protein isolates, liquid or dry egg white powders that can be had on their own or added to foods to augment the protein intake.
When you need to build endurance
Long distance runners, swimmers, bikers and those who have to stay active for long periods need to have a diet that is high in carbohydrates.
Endurance athletes need between 50 and 70 percent total calorie intake from carbohydrates. Only 15 to 20 percent should come from fats.
It is important to concentrate on complex carbohydrates, which will give you energy. This can be from whole grain products like breads, pastas, cereals and the like.
What is the total calorie intake?
Athlete nutrition guidelines say that whether the athlete indulges in an endurance sport or intense activity, he may need as much as 12,000 calories a day. Otherwise, he or she can get easily fatigued and not perform to the optimum level.
When the activity is over, then the calorie count of the food should be appropriately reduced, otherwise there is a greater likelihood of putting on weight.
Do you need to take in extra food?
This depends on the activity level. Before a training session or a sporting activity, carbohydrate intake should be between 3.5 and 6 gram per pound of body weight. During the recovery period, it should be reduced to 2.5 to 3.5 gram per pound of body weight.
During sporting activities, it is vital to be adequately hydrated and sports drinks are a great way to help you do so. Energy bars can also provide the right kind of nutrition
If you need to lose weight
Certain sporting activities need the athlete to be lean, but fit. Athlete nutrition guidelines say that cyclists, swimmer, bikers, jockeys and these types of sports people have to make sure that they do not put on weight.
They have to keep their calorie, carbohydrate and protein intake on the lower side. This way they will not put on weight an dm ay even lose weight as long as their activity level is high.
Coaches, trainers and dietitians, who take into account individual variations, usually set athlete nutrition guidelines.
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