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Sports Nutrition:Nutritional Guidelines for Athletes
and Active People
by Amy Magnuson, MS, RD
Recommended Calorie/Energy
Intake:
Varies among energy needs but typically averages between 2000 – 7000
kcal/day depending on bodyweight, muscle mass and activity level.
Recommended Carbohydrate Intake (more on carbohydrates)
-
55 - 75% total calories
-
2000 calorie diet = 275 g – 375 g/day
-
4000 calorie diet = 550 g – 750 g/day
-
6000 calorie diet = 825 g – 1125 g/day
-
3 - 5 grams of carbohydrates per pound of bodyweight per day.
Sources include: breads, cereals, rice, pasta, vegetables, legumes, etc.
Recommended Protein Intake (more on protein)
-
12 - 15% of total calories
-
2000 calorie diet = 60 – 75 g/day
-
4000 calorie diet = 120 – 150 g/day
-
6000 calorie diet = 180 – 225 g/day
or
-
1 - 2 grams per kg body weight (click here to convert your weight to kilograms)
Sources include: meat, poultry, fish, dry beans, eggs, nuts
Recommended Fat Intake
-
20 – 30% of total calories
-
2000 calorie diet = 44 – 67 g/day
-
4000 calorie diet = 88 – 134 g/day
-
6000 calorie diet = 132 – 201 g/day
-
Encouraged to limit saturated fats (fatty meats, butter, baked goods, etc.) to 10% calories
-
Unsaturated fats to make up 20% total calories (vegetable oils, nuts, seeds, peanut butter, etc.)
Foods that produce a slow, steady increase in blood glucose (sugar) levels have a low glycemic index, which means they may be more likely to help keep our energy levels up during practice and provide an optimal energy source to the muscles. They may "stick with us longer" than other snacks.
The following are examples of foods with a low glycemic index:
-
milk
-
yogurt
-
apples
-
oranges
-
peaches
-
plums
-
nuts
-
cheese
-
1/2 cup pasta salad
-
1/2 cup three-bean salad
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