The daily contributions recommended for athletes
In sportswomen , the recommended energy intake generally varies between 2,400 and 2,800 kcal / day depending on the sport practiced. In humans, it varies between 3,000 and 3,500 kcal / day. However, these are only averages: top athletes and athletes have much higher needs. In athletes, the recommended daily protein intake is very important. Proteins are indeed essential for muscle development. You can easily calculate the amount of protein you need per day based on your weight: average 1.3 g protein per kilogram. In any case, never exceed 2.5 g of protein per kilo: such an excess would be dangerous for your health! Carbohydrates , important energy sources, are also essential for athletes. Count on average 4.5 g of carbohydrates per kilo to know your daily needs. As for lipids, they must provide 30 to 35% of the total caloric intake (knowing that 1 g of lipid equals 9 kcal).
Meals covering the daily recommended contributions of the sportsmen
Ideally, an athlete's breakfast should always include a cereal product (eg, bread, rusks, breakfast cereals) for its high carbohydrate content. Should be associated with a drink such as tea for rehydration, a fruit or fruit juice for vitamins and minerals, a dairy product (eg skim milk, yoghurt, yogurt to drink), a little sugar (ex. jam, honey) and fat (eg butter). For the lunch and dinner of an athlete, it is advisable to consume a good portion of meat, fish or egg to cover the recommended daily intake of protein. A large portion of starchy foods (eg, potatoes, pasta) and / or cereal products must also be provided for these meals, as well as vegetables, served cooked or raw vegetables and at least one fruit. To cook, prefer if possible vegetable oils, good sources of essential fatty acids. A dairy type yoghurt or cheese is also recommended for each of these meals.
In sportswomen , the recommended energy intake generally varies between 2,400 and 2,800 kcal / day depending on the sport practiced. In humans, it varies between 3,000 and 3,500 kcal / day. However, these are only averages: top athletes and athletes have much higher needs. In athletes, the recommended daily protein intake is very important. Proteins are indeed essential for muscle development. You can easily calculate the amount of protein you need per day based on your weight: average 1.3 g protein per kilogram. In any case, never exceed 2.5 g of protein per kilo: such an excess would be dangerous for your health! Carbohydrates , important energy sources, are also essential for athletes. Count on average 4.5 g of carbohydrates per kilo to know your daily needs. As for lipids, they must provide 30 to 35% of the total caloric intake (knowing that 1 g of lipid equals 9 kcal).
Meals covering the daily recommended contributions of the sportsmen
Ideally, an athlete's breakfast should always include a cereal product (eg, bread, rusks, breakfast cereals) for its high carbohydrate content. Should be associated with a drink such as tea for rehydration, a fruit or fruit juice for vitamins and minerals, a dairy product (eg skim milk, yoghurt, yogurt to drink), a little sugar (ex. jam, honey) and fat (eg butter). For the lunch and dinner of an athlete, it is advisable to consume a good portion of meat, fish or egg to cover the recommended daily intake of protein. A large portion of starchy foods (eg, potatoes, pasta) and / or cereal products must also be provided for these meals, as well as vegetables, served cooked or raw vegetables and at least one fruit. To cook, prefer if possible vegetable oils, good sources of essential fatty acids. A dairy type yoghurt or cheese is also recommended for each of these meals.
