![]() *These numbers will vary depending on your client’s activity level, age, and other needs.įurthermore, experts suggest that 1.2-1.7 g of protein/kg of body weight/day can be beneficial to increase muscle mass. Athletes and highly active individuals: 1.4-2.0 g protein/kg body weight/day, depending on training needs and goals.Over 65 years old: 1 to 1.2 g protein/kg of body weight/day.Men and women: 0.8 g protein/kg of body weight/day.The Dietary Reference Intake (DRI) for protein for adults* is as follows: Thus, it’s important to make sure your client gets enough of this macronutrient, especially if they are looking to boost performance.Ĭheck out this article for more information on how you can use protein to boost sports performance. Protein is an essential macronutrient that plays a vital role in strength, muscle mass, and satiety. Vegetables (sweet/white potatoes, squash, broccoli, leafy greens). ![]() ![]() Here are some examples of what to include in high-carb meal plans for athletes: As a dietitian, you can encourage your clients to eat enough carbs to fuel their workouts by suggesting a variety of foods. Interestingly, studies have found that many athletes fail to consume enough carbohydrates to fully replenish muscle glycogen stores. Generally speaking, carbohydrate intake ranges from 5-7 g/kg of body weight/day for general training needs and 7-10 g/kg of body weight/day for the increased needs of endurance athletes. Ĭarbohydrates are essential for athletes, as it’s the only macronutrient that can be broken down rapidly enough to provide energy during periods of high-intensity exercise. Tip: Learn more about sports nutrition in this extensive article. Let’s take a closer look at each one to get a better understanding of how these impact performance. While this can look different for everyone, there are some general guidelines for carbohydrates, protein, and fat. Try it now Macronutrient breakdown in a meal plan for athletesĪ good meal plan for athletes doesn’t just address calorie needs– it also includes the right amount of macronutrients. Join more than 200.000 nutrition professionals and try our nutrition software for free. You can further determine your client’s energy needs with the BMR equation.ĭisclaimer: each athlete’s needs are different, so it’s up to you to monitor your client’s performance, listen to any concerns, and adjust nutritional recommendations as necessary. However, if your client wants to gain or lose weight, these numbers should be adjusted accordingly. For instance, women’s energy needs can range from 1,600-2,400 calories per day, whereas men can range from 2,000-3,000 calories per day, depending on activity levels and age. Energy requirements for an athlete meal planĬaloric intake can vary from person to person depending on activity levels, age, gender, and goals. Tip: Check out this article to learn more about the importance of nutrition in sports training. ![]() While these are great for anyone, meal plans are even more important for athletes, since nutrient timing is crucial for optimized performance.īut how can you create an athlete meal plan that can help your clients reach their performance goals? Here is everything you need to know about energy requirements and macronutrients to create a meal plan for athletes. Read on to get the best tips for how to optimize performance with the right meal plan for athletes.Ĭreating effective and realistic meal plans can help your clients feel supported and guided to make the right decisions for their health and wellness goals. Between monitoring macronutrients and hydration levels, there is a lot to consider when it comes to athlete meal plans.
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