The ISSN also notes that optimal protein intake may vary from 1.2 to 2.0 g/kg of body weight per day. The ISSA suggests that many athletes can safely consume 2 g of protein per 1 kg of body weight daily, compared with the RDA of 0.8 g/kg. That is why it may be beneficial for athletes to consume nearer to 92 g and 112 g of protein, respectively. Protein also plays an essential role in sports nutrition, as it provides the body with the necessary amount of amino acids to help build and repair muscles and tissues.Īthletes doing intense training may benefit from ingesting more than two times the recommended daily amount (RDA) of protein in their diet.įor example, the dietary reference intake for adult females is 46 g, and for adult males - 56 g. Healthy carbohydrates for an athlete’s diet may include whole grains, such as brown rice, quinoa, oats, and pasta, and starchy vegetables, such as potatoes. To maintain liver and muscle glycogen stores, athletes will need different amounts of carbohydrates depending on their exercise volume.įor moderate amounts of intense training, defined as 2–3 hours per day of intense exercise performed 5–6 times per week, the ISSN suggests consuming 5–8 grams per kilogram (g/kg) of body weight, or 250–1,200 g, of carbohydrates per day for athletes who weigh 50–150 kg.įor high volume intense training, defined as 3–6 hours per day of intense training in 1–2 daily workouts 5–6 days per week, the ISSN recommends 8–10 g/kg of body weight, or 400–1,500 g, of carbohydrates per day for athletes weighing 50–150 kg.įor example, an athlete weighing 150 kg who performs high volume intense training would look to consume roughly 1,200–1,500 g of carbohydrates.
This is because they supply ample glycogen storage and blood glucose to fuel the demands of exercise. The International Sports Sciences Association (ISSA) notes that people can adjust these ratios based on the goal of physical activity.įor example, an endurance athlete would increase the amount of carbohydrates they eat, while a strength athlete would increase their protein intake.Īccording to a 2018 review by the International Society of Sports Nutrition (ISSN), typical macronutrient ratios for athletes are as follows: CarbohydratesĬarbohydrates receive a great deal of attention in sports nutrition due to the vital role they play in athletic performance.Ĭarbohydrates are typically the preferable fuel source for many athletes, particularly for high intensity and long duration exercise.
The Dietary Guidelines for Americans, 2020–2025 suggest that the optimal macronutrient ratios for adults are as follows:
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