Sports Nutrition FAQ's

What is the best kind of diet for athletes?

There is no single best diet for athletes. Everyone’s body and fitness goals are different, which means their sports nutrition needs will be different as well. Overall though, it’s important that your diet includes enough energy and provides the 50-plus nutrients and water that it needs in order to perform at its peak day in and day out. The best way to achieve this is with a combination of healthy foods and supplements.

Are there specific dietary guidelines that athletes should follow?

In general, 55 to 60% of the total calories in your diet should come from carbohydrates, 30% or less from fat and the remaining 10 to 15% from protein. This will vary from athlete to athlete, however it does make a great baseline for developing a healthy diet so that your body can maximize performance.

How many calories do I need each day?

Calorie requirements can vary widely depending on your age, body size and training program. Olympic athlete Michael Phelps has been known to take in up to 12,000 calories a day, whereas the typical athlete will need far less. The best way to determine whether or not you are getting enough calories is to monitor your weight. Once you are able to consistently stay within your desired weight range, then you know you are getting the right amount of calories.

What are electrolytes?

Electrolytes are the nutrients that your body requires for nerves and muscles to function. Sodium and potassium are two electrolytes that are most commonly added to sports drinks and help to affect fluid balance in the body.

Typically you do not need to replace electrolytes after short bursts of exercise because initially your sweat is 99% water and only 1% electrolytes. But if you are engaged in extended training, for more than 2 hours, you should definitely begin replacing your body’s supply of electrolytes.

What do my muscles use for energy while I exercise?

Most exercise activities burn a combination of fat and carbohydrates to provide the fuel your body needs to function. Your body uses the resources it has on hand, however, so what it uses will be determined by how long and how intense your workout is, your fitness level and also your diet. In general, short term high intensity workouts like sprinting burn carbohydrates for energy, while low intensity exercises like walking burn fat.

What are carbohydrates?

Carbohydrates are sugars and starches that are found in many of the foods we eat including breads, cereals, vegetables, fruits, pasta, milk, honey, table sugar and syrup. Carbohydrates are your body’s preferred source of energy. Your body breaks down the carbohydrates into glucose, which is then carried by your blood to the cells for energy.

Carbohydrates provide four calories of energy per gram, and fat provides nine calories of energy per gram. It’s also important to note that your body cannot tell the difference between glucose that came from sugars or starches. Both will provide the energy required for your muscles to function.