[Nutrition in sports]

A sports diet is qualitatively similar to a diet of a healthy adult. Its main aspects are meeting the energy and fluid requirements, which in contrast to sedentary people can vary to a large degree in sportsmen. The relative contribution of the macronutrients to the energy consumption should make up 55 to 60% carbohydrates (mainly derived from low glycemic food), 10 to 15% protein, and 25 to 30% fat. The main focus of a diet for most recreational sport activities should be on an optimal carbohydrate and fluid intake, which are the two main limiting factors of most physical activities. Related to the body mass, the carbohydrate intake should amount to 5 to 7 grams per kilogram. During the days before and after an intense exercise session or competition, however, the intake should be raised to about 10 grams per kilogram body mass to ensure an optimal energetic preparation of and regeneration from the exercise bout. The water intake should be about 2 to 3 liters per day with an extra 1.2 to 1.5 liters to balance each liter of exercise-induced sweat loss.