Athletes, depending on the type of exercise they perform and the frequency of it, expend a different form of energy. Therefore, compared to the general population, who may not follow a targeted exercise program, they have different requirements due to different energy expenditure. Nevertheless, their nutritional requirements can be met exclusively through food without the use of nutritional supplements. A balanced diet can meet the needs of an athlete when there is a variety of foods. In exceptional cases, it may be necessary during a competitive season to use supplements, but there may be more than one reason for taking them and always under the supervision of a specialist.
Carbohydrates
Carbohydrates play an important role in the nutrition of athletes. For athletes, a carbohydrate intake equal to 50-55% of the daily energy intake is recommended. Carbohydrate intake before and after training or competition plays an important role. After the race, the meal should be rich in carbohydrates, to replenish the losses created during the race and store them as quickly as possible in the form of muscle glycogen.
Protein
Most research that has been done states that 1-1.5 gr of protein / kg of body weight meets the requirements of an athlete. An increase greater than this does not provide a better performance for the athlete. Protein should be obtained exclusively from the diet such as fish, white meat from chicken and turkey, lean red meat, skim milk and egg white. These foods are high in protein and low in fat.
Fat
Fat should make up 20-25% of daily energy intake. It is good to come from good sources such as olive oil and nuts.