Carb, Fat, and Protein Recommended Intake for Athletes

The guidelines below are dietary recommendations specific to athletes.

Carbohydrate: The main focus should be on consuming more complex carbohydrates than simple sugars.

• Daily Intake: 6-10 g/kg/day
• Precompetition: 1-4 g/kg one to four hours before the event
• During exercise (food): 25-30g carbs/ 30 min after one hour
• During exercise (drink): 6-8 oz. water or sports drink every 10-15 min OR based on thirst levels.
• After exercise (must be within 30 minutes!): ~1.2-1.5 g/kg/hr

Fat:  Stay within 20-30% of total caloric intake. 10% should come from saturated fats- bulk should consist of poly- and monounsaturated fatty acids.

Protein: Recommendations vary by sport:

• Strength Training: 1.6-1.7 g/kg/day
• Endurance: 1.2-1.4 g/kg/day

• NOTE: Exceeding 1.7 g/kg BW provides no additional benefits... excess will be converted into fat!

Resources:
Mickleborough, Timothy. "Nutrition for Sport." Physiology. Indiana University. School of Health Physical Education and Recreation, Bloomington, IN. 10 Aug. 2010. Lecture.