Macronutrients

The macronutrients that an athlete should have in his/her body to perform at Optimum performance are Proteins, Carbohydrates and Fats. The reason why athletes should increase their intake of these particular macronutrients is that these nutrients supply the energy needed for athletes to do their activity. Carbohydrates supply 50% of the energy used by athletes while fats supply 30% and the remaining 20% are supplied the proteins. And the recommended calorie intake for athletes is about 2000-5000 (depending on how intense or how active your sports is).

The carbohydrate intake should be even higher than normal for athletes that participate in sports that require endurance because carbohydrates are macronutrients that are stored and are used later. This is perfect for athletes who do endurance sports such as long distance running because when carbohydrates are consumed the body turns it into glycogen (stored energy (short term)) and is stored and used for fuel when your body demands energy (when you move), this means that if the athlete consumes more carbohydrates it means that the athlete will have more energy stored for the race and the athlete will last longer. Some foods that contain high amounts of carbohydrates are pastas, whole grains such as whole wheat bread, brown rice, and oatmeal.




The reason why we use more whole grains than processed grains is that whole grains provide the athlete energy to perform at higher levels and the fiber and other nutrients to keep that athlete healthy. Other foods that provide a high source of carbohydrates are vegetables and fruits.

But for athletes that require more muscle and strength they will need to have a regular intake of proteins. Proteins are nutrients that are used to build muscle mass and make them stronger in the human body. In fact most of our body is made up of proteins such as our skin, our hair, fingernails, toenails, and our muscles. Foods that are recommended that contain high amounts of protein are nuts, fish, lean meats, poultry, and eggs (try to avoid the red meats because they contain very unhealthy amounts of cholesterol). Also athletes should have a certain amount of fat everyday as well. The reason why athletes need fat is that active muscles quickly burn through carbohydrates and the body needs fats for long-lasting energy so that they can continue working at high levels. Try to avoid eating unhealthy fats such as saturated fats (French fries, cheetos, etc.), because they can lead to cardiovascular diseases.

By: Max Haworth