A diet consisting of an increased amount of carbohydrates and protein is ideal for athletes or those who involved in significant amounts of physical activity each day. Carbs can help supply energy to the muscles, while protein helps to repair and rebuild damaged muscle tissue. In addition to eating a healthy amount of protein and carbs on a daily basis, you should also be sure you're getting enough of the other vitamins and nutrients necessary for good health. You can do so by eating a variety of foods, such as vegetables, whole grains and fruits.
Diet for Athletes
Carbohydrates supply athletes with 40 to 50 percent of their energy requirements during the early stages of exercise, according to nutrition experts J. Anderson, L. Young and S. Prior of Colorado State University. Due to this fact, some endurance athletes may need to consume as much as 70 percent of their daily calories from rich sources of carbohydrates, according to CSU. The researchers also recommend an increased consumption of protein for optimal performance. Endurance athletes should shoot for 1.2 to 1.4 g of protein per kg of body weight, while strength-training athletes should consume 1.6 to 1.7 g of protein per kg of body weight.
In addition to an increased consumption of carbs and protein, CSU stresses the importance of eating a well-balanced meal full of vitamins, nutrients and healthy fats for energy. Your caloric intake may vary depending upon your size, sport, gender and age.
Bodybuilding Diet
There are several different approaches to bodybuilding nutrition, but personal trainer and bodybuilder Roger Lockridge of Bodybuilding.com offers some simple advice for people looking to build muscle. He points out that you must eat a diet rich in protein and carbs in order to increase muscle mass. His recommendation is to consume 1.5 g of protein per pound of body weight and 2.5 g of carbohydrates per pound of weight. These amounts should come from foods like lean meats, fish, beans, nuts, whole grain breads, vegetables and fruits.
In addition to eating plenty of protein and carbohydrates each day, Lockridge stresses the importance of consuming essential fatty acids, or EFAs, from foods like fish, walnuts and pumpkin seeds. Also, drinking plenty of water is a major part of the equation. In all, Lockbridge recommends eating every two to three hours, so you will consume far more calories than the average person.
Diet for Young Athletes
Young athletes need a diet rich in protein and carbohydrates in order to perform at their best. The Baylor College of Medicine, or BCM, recommends that children follow the U.S. Department of Agriculture's dietary guidelines for young athletes. This will ensure that they get an adequate amount of protein, calcium, carbohydrates and other nutrients necessary for optimal performance. BCM recommends a steady diet consisting of high-carb snacks, such as whole grain toast with milk, low-fat yogurt, peanut butter toast with an apple or graham crackers and a small box of raisins.
These types of snacks will provide young athletes with the necessary protein and carbohydrates their muscles need during physical activity. Young athletes can get a customized diet plan based on the USDA's recommendations.
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