African Sports Monthly Vol I. Issue II February 2018 | Page 31

Table 1: Average Macronutrient Requirements for Athletes
Macronutrient Endurance Athletes Strength Athletes
Carbohydrates b
Protein b
Fat 6–10 grams per kg per day
1.2–1.4 grams per kg per day
20–30% of Total Energy Intake 3.9–8.0 grams per kg per day
1.2–1.7 grams per kg per day
20–30% of Total Energy Intake
• • 10% saturated
• • 10% polyunsaturated
• • 10% monounsaturated
• 10% saturated
• 10% polyunsaturated
• 10% monounsaturated
kg represents kilogram body weight.
Adapted from Genton et al [18], The Institute of Medicine Guidelines 2005 [9], and the ADA/ACSM Position on Nutrition and Athletic Performance [1,17].
b
According to the dietary reference intakes, from carbohydrates such as grains, legumes,
“endurance athletes will need to consume fruits, and vegetables. The recommended in-
2,500 to 8,000 calories per day in order to take of carbohydrates differs for endurance
maintain energy balance to promote optimal and strength athletes, though the general cen-
endurance training and recovery”. It estimates sus is 50%–60% of kcal should come from
that high endurance athletes should eat at least carbohydrates. See table 1 for nutritional rec-
five to six meals on average per day to ade- ommendations.
quately refuel their bodies. An athlete needs to Proteins
have carbohydrates, proteins, and fats in each
meal to produce fuel for the body. Each of
these nutrients plays a crucial role in helping
athletes improve their performance, reduce
fatigue, and increase strength and speed. In-
adequate intake of any of these nutrients may
affect an athlete’s ability to perform at his or
her optimal level.
Carbohydrates
Fuel comes in the form of carbohydrate
which the muscle uses to do work and is need-
ed for intense and explosive sports. Carbohy-
drate also fuels the brain, red blood cells, and
spinal cord. There are various types and qual-
ity of carbohydrates. Most of our diet comes
The building blocks of our bodies are made
up of proteins. For athletes, proteins are essen-
tial for muscle recovery and healing, build-
ing and repairing, and contraction. There are
several types of proteins that are excellent for
athletes these include eggs, fish, meat, dairy
products, soybeans, legumes, nuts, etc. See
table 1 for protein recommendation for both
endurance and strength athletes
Fats
The source of most of our energy is fat, a
very high dense nutrient. It’s the go-to energy
source for endurance sports. Fats help keep
the body insulated, transport fat-soluble vita-
mins such as vitamin A, vitamin D, vitamin E