Daily Nutrition for Performance and Training

Optimal nutrition is important for each athlete’s performance. Taking in the proper foods, fluid intake, and supplements will allow an athlete to compete at their full potential. With the  right information, an athlete can start to change their way of living in order to fuel their body for the best output. Proper nutrition not only helps with performance but contributes to endurance, fitness level, mental health, and overall wellness.

Carbohydrates increase endurance and high intensity training. Intermittent sport athletes should consume more carbs during training and competition. To help with fatigue it is suggested to consume carbohydrates before, during, and after exercise. Athletes should intake about three to twelve grams of carbohydrate per kilogram of body weight.

To calculate the exact amount of carbohydrates and athletes should consume daily use this formula:
• Weight (kg) X Carbs (g) = Carb Intake (g)

Protein helps to build and maintain muscles. It is important that athletes do not consume more protein than the body can use. Depending on the sport, the amount of protein needed can vary. Endurance training should have 1.2-1.4g, strength training can vary between 1.6-2.0g, and weight restricted should stay between 1.8-2.0g.

To find the daily protein intake use this formula:
• Weight (kg) X Protein (g) = Daily Protein Intake

Good sources of fat are great for fueling an athletes’ body for endurance exercises and short bursts of energy. This increases the body's metabolic efficiency which can help an athlete exercise with a lower intensity while maintaining the same speed. Consuming 20-30% of calories that are from fat is recommended for athletes.