Nutrition - Daily Requirements
An athlete’s diet should provide sufficient energy to meet his needs. Therefore a variety of foods and drinks are needed each day. Every athlete should follow these basic guidelines:
Energy needs:
Carbohydrates = 60 % (preferably 3/4 complex, 1/4 simple carbs)
Fat = 20-25 % (preferably 3/4 unsaturated, 1/4 saturated fats)
Protein = 15-20 % (preferably 1,2-1,5 g/kg/day)
Water = 1,5 – 2 litres/day (activity excluded)
Energy needs are different for each individual. If you would like to know more about your exact energy needs, consult a professional dietician or nutritionist.