Whether you're looking to increase your energy levels during the day or you want to achieve optimal performance as an athlete, a healthy diet plan is the key to achieving your goal. The U.S. Department of Agriculture's 2005 healthy eating guidelines, spelled out in the Dietary Guideline for Americans, recommend that you eat a well-balanced, nutritious diet plan for maximum performance and energy.
The Facts
Carbohydrates provide 40 to 50 percent of your energy requirements during the early stages of physical activity, according to Colorado State University Extension. For vigorous activities, or those lasting longer than about 90 minutes, the extension service says your body will draw from your fat reserves, protein and fat in the foods you eat to get the energy your body needs. So, optimal performance is achieved by balancing carbohydrates, fats and protein.
Balanced Meals
A well-balanced diet will provide the energy and nutrition necessary for optimal growth and development, according to Medline Plus and the National Institutes of Health. The primary food groups these groups recommend include dairy products, meat/beans, fruits, vegetables, grains and healthy fats/oils. Colorado State University Extension suggests that athletes need to consume about 70 percent of their calories from carbohydrates, which is slightly higher than the recommendations for the average person. The extension service suggests endurance athletes aim for 1.2 to 1.4 grams of protein per kilogram, or 2.2 pounds, of body weight, while strength-training athletes need slightly more at 1.6 to 1.7 grams per kilogram. Your fat intake should not exceed 20 to 35 percent of your daily calories.
Calories
Athletes and physically active people require more calories than the average person. The Dietary Guidelines for Americans 2005 report states that physically active adult women may need as many as 2,400 calories per day, while active adult men may need as much as 3,200 calories a day. Depending on your sport or training regimen, you may require even more. In fact, teen athletes may need 3,000 to 5,000 calories a day to meet their nutritional needs, according to the nonprofit health organization, Teens Health.
Meal Frequency
When the goal is to maintain a high energy level throughout the day, it is beneficial to eat more frequently, according to Penn State University. For instance, eat four to six meals per day instead of the standard three square-meals a day. Eating more frequently has a few benefits. First, it helps to balance your blood sugar to reduce energy spikes. Second, it keeps a steady stream of vitamins and nutrients flowing to your muscles. Lastly, it can help you feel full throughout the day since you are eating more often. Just be sure that your calories fall within your ideal calorie range.
Warning
Consuming far beyond the USDA's recommendation of 2,000 calories per day for the average person can lead to weight gain. Limit your sugar intake to reduce consumption of empty calories that can lead to weight gain. Also, adjust your diet accordingly if your physical activity level decreases. Consult your doctor before starting any new diet program.
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