Athelets Eating Plan

Sports Nutrition
Supervisor;
Doc. Taila Arif
Department;
HND , 4th
smester
Presentation topic;
“Athletic eating plan”
Speakers;
1. Eman
2. Alishba
3. Tasmiya
4. Madiha
Content list;
1. Athletic eating plan

2. calorie goals
3. calorie values
4. carbs goal
5. protein goal
6. Fat goal
7. vitamins goal
8. minerals goal
Athlete’s eating plan;
“An athlete’s eating plan is a structured dietary
plan that supports their training, performance, and
recovery.”
Depending factors;
• specific nutritional needs
• type of sport
• intensity of training
• competition schedules
• individual health
Calorie goals;
• Calorie goals are determined based on the
athlete’s Basal Metabolic Rate (BMR), physical
activity level, and specific goals (e.g., weight
maintenance, loss, or gain).
• Athletes typically require more calories to fuel

their activity level. The calorie goalsfor athletes
can range from 3000 to 5000 or more calories
per day.
For muscle For fat loss;
growth;
• An athlete consumes
• An athlete needs to much less calories than
consume more his body requirement.
calories than he
burns. • body fat is burnt and
utilized as fuel source
• A surplus of about during exercise.
250-500 calories per
day is Recommended
to support muscle
Calorie values;
• Calorie values are derived from the three main
macronutrients: carbohydrates (4 kcal/g),
proteins (4 kcal/g), and fats (9 kcal/g).
• The balance between these macronutrients

impacts on athlete’s energy levels, muscle
repair, and overall performance.
Macronutrient distribution;
45 to 65% from carbohydrates
15 to 25% from protein
20 to 35% from fat.

Carbs goal;
Importance;
• body’s main source of energy
• can help to restore glycogen stores
• Improve performance during prolonged
training
Before exercise:
“90 grams of carbs”
• 1 serving fruit and vegetables and 2 servings
of grain product.
During exercise;
“30 to 50 grams”
For longer, high-intensity vigorous workouts, you
should eat 30 to 90 grams of carbohydrates every
hour, such as low-fat yogurt, raisins or a banana.
After exercise;
“60 to 90 grams”
• to replenish the glycogen that just lost
• helps yourmuscles rebuild and repair with the
available protein and amino acids.
Protein goal;
Imp:
Muscles; dietary protein is needed for muscle
repair and growth.
Emzymes; assist with thousands of chemical

reactions including the production of energy from
food.
Hormones; such as insulin and glucagon that

help to regulate the levels of sugar in your blood.
Requirement;
“0.8 to 0.9 gram per body

weight”
• Protein needs vary based on

the athlete’s training
intensity and goals.
• Typically, athletes require

more protein than the
general population (e.g.,
1.2-2.0 g/kg of body weight
Fat goal;
Importance;
• Dietary fats supply the body with

essential fatty acids.
• Body uses both carbohydrates and fat as
fuel, depending on the intensity and
duration of the activity.
• When exercise intensity is light to
moderate, fat supplies about half of the
body’s energy needs.
Recommendations for fat;
• “25 to 30 percent of their total calories”.
• Omega-3s contain anti-inflammatory

properties which aid in muscle recovery and
injury prevention.
• Omega-6 fatty acids play a crucial role in brain

function, bone health and body metabolism.
• Unsaturated fats from foods like nuts, seeds,

avocados, fatty fish and oils such as seed oils
Vitamins and minerals goal;
Some research suggests high activity levels in

athletes may increase their vitamin and mineral
needs.
Energy production;
Thiamine: Vitamin B-6;

important to several Involved in nearly 100
metabolic pathways, such metabolic pathways,
as the breakdown of and is essential for the
carbohydrates and breakdown of foods.
Performance Enhancement;
Iron; Vitamin A;
• Iron is essential for
oxygen transportation, • Well-known for its role in
traveling in blood vision, vitamin A also
throughout the body. may act as an
antioxidant.
• Not having enough
iron in the body may • Protects body against
cause fatigue and free radicals damage to
impact physical the muscles or other
Bone Health;
Running, jumping and acrobatics –
intense physical activity puts stress on
bones and joints.
Vitamin D; Calcium;
• Vitamin D is necessary • Calcium is the mineral
for strong bones and which strengthen bone
muscles. and increase density.
• Without Vitamin D, our • calcium is important for

bodies cannot effectively nerve function and the
absorb calcium, which is release of hormones.
essential to good bone
Salt;
“1.5 gram per day”.
• helps cells retain water and prevents

dehydration.
• helps in ATP generation.
• Important for endurance performances,
especially in hot weather.
• exercises of long duration requires a hydrating
drink that contains 80 to 100mg of sodium per
quart of beverage.
• A salt deficient condition, “hyponatremia” ,

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Sports Nutrition

1. Athletic eating plan

• Athletes typically require more calories to fuel

• The balance between these macronutrients

45 to 65% from carbohydrates

15 to 25% from protein

20 to 35% from fat.

Emzymes; assist with thousands of chemical

Hormones; such as insulin and glucagon that

“0.8 to 0.9 gram per body

• Protein needs vary based on

• Typically, athletes require

• Dietary fats supply the body with

• Omega-3s contain anti-inflammatory

• Omega-6 fatty acids play a crucial role in brain

• Unsaturated fats from foods like nuts, seeds,

Some research suggests high activity levels in

Thiamine: Vitamin B-6;

• Without Vitamin D, our • calcium is important for

• helps cells retain water and prevents

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