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Macronutrients and performance

¹Department of Physical Education, Sports Science and Recreation Management, Loughborough University of Technology, UK.

Journal of Sports Sciences

|January 1, 1995

Summary

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Athletes need a balanced diet with 60-70% carbohydrates for energy, especially during intense training. Protein intake should be 1.2-1.7g/kg, and increasing fat intake is not proven to enhance athletic performance.

Area of Science:

Sports Nutrition
Exercise Physiology

Background:

Optimal athletic performance relies on adequate energy intake and macronutrient distribution.
Nutritional strategies significantly impact energy stores and exercise capacity.

Purpose of the Study:

To outline the recommended dietary intake for athletes.
To elucidate the roles of carbohydrates, protein, and fat in athletic performance.

Main Methods:

Review of established nutritional guidelines for athletes.
Analysis of the metabolic roles of macronutrients during exercise.

Main Results:

Recommended daily intake: 60-70% carbohydrates, 12-15% protein, remainder from fat.
Higher carbohydrate intake is beneficial pre- and post-intense exercise.

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Protein needs met by 1.2-1.7 g/kg body mass within a balanced diet.

Conclusions:

Strategic nutritional planning, particularly carbohydrate loading, can enhance athletic performance.
Adequate protein intake is crucial and typically met through a balanced diet.
Current evidence does not support increased fat intake for performance enhancement in athletes.