2.2 to 4.5 grams of carbs per pound of body weight daily
Food labels tell you how many grams of total carbohydrate are in a serving of that food. Each day, the endurance athlete should try to eat at least 15 servings of grain products, at least 6 servings of fruits and 6 servings of vegetables, and at least 5 servings of lowfat dairy foods. Endurance athletes need up to 50% more protein than sedentary adults. Protein should contribute 12-15% of total calories per day. To figure out the amount for you, multiply your weight in kilograms by 1.3, or multiply your weight in pounds by 0.6 to calculate the number of grams of protein you should consume per day. How much carbohydrate should I eat? Carbohydrates should provide 60-70% of total calories. To figure out the amount that's right for you, multiply your weight in kilograms by 7, or multiply your weight in pounds by 3.2 - to give you the number of grams of carbohydrates you should consume per day. Endurance athletes need up to 50% more protein than sedentary adults. Protein should contribute 12-15% of total calories per day. To figure out the amount for you, multiply your weight in kilograms by 1.3, or multiply your weight in pounds by 0.6 to calculate the number of grams of protein According to Brown University, the carb needs of trained athletes range from 2.2 to 4.5 grams of carbs per pound of body weight daily, and may be up to 5 grams of carbs per pound of body weight for ultra-endurance athletes. General guidelines exist to help determine the percent of an athlete’s calories that should come from dietary fat. While protein and carbs provide 4 calories in each gram, fat contains 9 calories per gram. How much carbohydrate should an athlete consume? The target sports diet is 60 percent carbohydrate, 15 percent protein, and 25 percent fat calories. This may vary slightly depending on the exercise goals or the sport. Most athletes should consume about 200 to 300 grams of carbohydrates a day or more. Excess carbohydrates, over the body's energy needs, can be converted to stored fats and burned for energy after the first twenty minutes of exercise. Foods high in carbohydrates are fruits, breads, grains, pasta, vegetables, fruit juices and dairy foods. Let's look at the carbohydrate content of some selected foods. Although the American Academy of Orthopaedic Surgeons suggests athletes obtain 12 to 15 percent of their calories from protein, a 2009 review in “Nutrition and Metabolism” reports that individualized protein needs are based on an athlete’s body weight, not the percentage of his total calorie intake. General guidelines exist to help determine the percent of an athlete’s calories that should come from dietary fat. While protein and carbs provide 4 calories in each gram, fat contains 9 calories per gram. Carbohydrates are your body’s main source of energy, especially during exercise. Although many low-carb diets consist of 50 to 150 grams of carbohydrates per day, the Institute of Medicine recommends adults eat at least 130 grams of carbs every day. If you’re physically active, you’ll likely need additional carbohydrates. For example, if you’re eating a 1,200-calorie weight-loss diet, aim for about 135 grams of carbs, and if you’re following a 1,600-calorie weight-loss plan, shoot for about 180 grams of carbs per day. Foods are made up of carbohydrates, protein, and fat. Marathon runners and athletes in general should eat a diet high in carbohydrates, moderate in protein, and low in fat. Another key nutrient that is a must for athletes is water. Endurance athletes need up to 50% more protein than sedentary adults. Protein should contribute 12-15% of total calories per day. To figure out the amount for you, multiply your weight in kilograms by 1.3, or multiply your weight in pounds by 0.6 to calculate the number of grams of protein you should consume per day. The “Journal of the International Society of Sports Nutrition” position stand is that physically active adults should consume 0.64 to 0.91 grams of protein per pound of their body weight each day, which is 83 to 118 grams of protein daily for 130-pound athletes. General guidelines exist to help determine the percent of an athlete’s calories that should come from dietary fat. While protein and carbs provide 4 calories in each gram, fat contains 9 calories per gram. “The amount of carbs to eat in a day depends on several variables including your (1) body size, (2) activity level, (3) fitness goals, and (4) genetics. The Dietary Guidelines for Americans suggest around 55% of your calories each day should come from carbohydrates. Most bodybuilders consume around 50% of total calories from carbs whereas low carb advocates can consume as low as 10-15%. Assuming a 2,000 calorie diet, that leaves 200 grams of carbs left over (1 gram of protein/carbs has 4 calories, and 1 gram of fat has 9 calories). The percentage breakdown in this example is roughly 35% protein, 45% carbs, and 20% fat. As with carbohydrates, food labels tell you how many grams of protein are in a serving. An endurance athlete should consume 3-5 servings per day. One serving of lean meat, fish or poultry is 3 ounces, roughly the size of a deck of playing cards. Endurance athletes need up to 50% more protein than sedentary adults. Protein should contribute 12-15% of total calories per day. To figure out the amount for you, multiply your weight in kilograms by 1.3, or multiply your weight in pounds by 0.6 to calculate the number of grams of protein you should consume per day.
http://www.marathonguide.com/training/articles/Nutrition.cfm http://www.marathonguide.com/training/articles/Nutrition.cfm http://healthyeating.sfgate.com/percent-daily-calories-athlete-should-consume-10323.html http://espn.go.com/trainingroom/s/1999/1029/140212.html http://healthyeating.sfgate.com/percent-daily-calories-athlete-should-consume-10323.html http://healthyeating.sfgate.com/carbohydrate-needs-per-day-6997.html http://www.marathonguide.com/training/articles/Nutrition.cfm http://healthyeating.sfgate.com/percent-daily-calories-athlete-should-consume-10323.html http://www.mensfitness.com/nutrition/what-to-eat/the-fit-5-using-carbs-wisely http://www.marathonguide.com/training/articles/Nutrition.cfm
how much carbohydrates should an athlete consume