Balanced Diet for Athletes

It is a common fact that energy is required for physical activities and the amount of energy needed is dependent on the type and duration of that activity. From where do we get this energy? It is the food we eat that is stored in the body as energy, which enables us to perform physical activities. As compared to normal people, athletes have to perform tough physical activities. They require higher energy levels, as compared to other people, in order to deliver an outstanding performance. To meet this requirement, a balanced diet for athletes is very necessary.

Energy Requirements of an Athlete

The word 'athlete' is specifically used to denote those sports persons, who are engaged in track and field events, like the ones, which involve jumping, running and throwing. The energy requirement of a person is the sum total of the basic energy requirement and the extra energy requirement. The basic energy requirement is calculated according to the body weight of the person. 1.3 calories of energy is needed for every one kilogram of body weight. If the person weighs 60 kilograms, then his basic energy requirement for a day is 60 x 24 x 1.3 = 1872 calories. This value does not include the extra energy requirement, which is calculated as per the activities of the person. In case of rigorous training, an athlete needs around 8.5 calories for every kilogram of his/her body weight. If the training lasts for three hours, the energy requirement of an athlete (60 kilograms of body weight) for that timespan is 3 x 8.5 x 60 = 1530 calories. So the total energy requirement of an athlete, who weighs 60 kilograms and undergoes training for three hours per day is 1872 + 1530 = 3402 calories (for a single day). Read more on proper nutrition for athletes and sports nutrition.

How to Meet the Energy Requirements?

Even though most foods provide energy for the body, you cannot consume a particular food item only. As in the case of every human being, athletes too need a balanced diet, which provides for around 57% carbohydrates, 30% fats and 13% proteins. While one gram each of carbohydrates and proteins yield 4 calories respectively, the same amount of fats contain 9 calories.

Now, you can calculate the amount of carbohydrates, fats and proteins required by the above said athlete. The daily energy requirement is 3402 calories, of which 57% should be carbohydrates, i.e. 1940 calories. Fat requirement is 30% of 3402 calories, which amounts to 1020 calories. Likewise, the amount of proteins needed is 13% of 3402 calories and is 442 calories.

If one gram of carbohydrate provides 4 calories, the total amount of carbohydrates needed is 1940/4 = 485 grams. In case of fats, the amount is 1020/9 = 113 grams and the intake of proteins should be 442/4 = 110 grams. In short, an athlete weighing 60 kilograms, who undergoes training for three hours per day, requires around 485 grams of carbohydrates, 113 grams of fat and 110 grams of protein, on a daily basis. Apart from the above said elements, a balanced diet for athletes should also contain the necessary vitamins, minerals, water and dietary fiber. While protein is vital for the growth and repair of muscles and body tissues, carbohydrates, along with fats, are considered the main source of energy. Minerals and vitamins aid the various bodily functions and fiber is necessary for good digestion. The last, but the most important and indispensable thing is water. Read more on nutrition facts and nutritional supplements.

Balanced Diet for Athletes

A balanced diet for athletes must take care of the daily requirement of energy, by providing the sufficient amounts of carbohydrates, fats, proteins and other essential nutrients. Carbohydrates can be in the form of simple sugars, which can be found in biscuits, cakes, puddings, honey, muesli, etc. or as starchy carbohydrates, as in potatoes, rice, yogurt, pulses, fruits, vegetables, bread, whole grain cereals and beans. Even though the former have higher fat content, as compared to the latter, at times, consuming simple sugars will be more convenient, as starchy carbohydrates can be very heavy and stuffy. Dairy products, oils, biscuits, crisps, beef, nuts, bacon, oily fish, etc. are sources of fat. Eggs, meat, poultry, fish, milk, etc. are rich in proteins.

In general, a daily balanced diet for athletes should include at least six servings of bread, cereal, pasta and rice, two servings of milk, yogurt and cheese, three servings of fruit, five ounces of meat, poultry, fish, dry beans, eggs and nuts and five teaspoons of added fat and oils and a very small amount of added sugar. This is only a general view and this diet can provide around 1600 calories only. It is always better to seek the advice of a nutritionist regarding the type of foods to be consumed, when to consume and what to eat before training and form the best diets for athletes. All these queries can best be solved by a nutritionist, as per the requirement of the athlete. Even though many types of diets have been formulated for athletes, like protein diets for athletes, healthy diets for athletes, nutritional diets for athletes and special diets for athletes, you can develop your own diet, with the help of a nutritionist. Above all, adopting a healthy lifestyle can also prove to be beneficial for an athlete.