For athletes, a balanced diet should consist of protein, carbohydrates, and fluids. Protein intake should account for 10% to 15% of total daily calories. It can be found in meat, eggs, dairy products, nuts, and beans. Some athletes believe that they must consume a large amount of protein to bulk up. While this may initially seem helpful, too much protein can damage the body. The digestive process of protein can put undue strain on the liver and kidneys. Click this site to find the best daily meal plan for athletes.

Protein:

Athletes need to eat the recommended amounts of protein to maintain lean body mass, and this can be met through various sources of protein. Protein is important for the body because it helps build muscles and can be broken down for energy during physical activity. An athlete needs to consume protein to repair muscle tissue after intense exercise. In addition, it helps the body store carbohydrates more effectively. Protein is important for an athlete’s health and performance, but it’s not essential for elite performance.

Carbohydrates:

When determining how many grams of carbohydrate an athlete should consume in a day, it’s important to consider how much time they’ll be exercising. Short, intense workouts don’t require much carbohydrate intake, but sustained high-intensity exercise that lasts more than 30 minutes does. As a rule of thumb, athletes should consume 30 grams of single or multiple transportable carbohydrates per hour of exercise. For long, vigorous exercise, they should consume 60 grams.

Fluids:

During exercise, fluids are lost through sweat, so it is important to replenish lost fluids. The number of fluids required should be appropriate for the level of sweating, and an Accredited Sports Dietitian can design an individual fluid plan based on an athlete’s specific needs. In addition, athletes should avoid dehydration during exercise, which can lead to hyponatremia. Also, athletes should consider the palatability of the fluids they drink. It is best to drink liquids that are lightly sweetened and of a cooler temperature.

Fruits:

Many fruits are beneficial to athletes. They contain vital vitamins and minerals that support cardiovascular, brain, and immune health. Moreover, they help in reducing fatigue and increasing energy levels during exercise. Many people believe that fruit is the only food group that provides special health benefits for athletes. However, in reality, all fruits are healthy, but certain types provide special benefits to athletes. For instance, strawberries are an ideal source of vitamin C.