Macronutrients and performance

Athletes should obtain approximately 60-70% of their daily energy intake from carbohydrate-containing foods.

• A well-balanced diet for athletes should include a variety of foods in sufficient quantities to meet daily energy needs.
• Protein intake for most athletes is typically adequate at 1.2 to 1.7 grams per kilogram of body weight.
• Higher carbohydrate intake is recommended specifically during training preparation and immediate post-exercise recovery.
• Strategies to enhance muscle and liver glycogen stores may improve athletic performance.
• There is no evidence that increasing fat intake improves performance, although fat metabolism does contribute to energy production during exercise.

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