Daily Nutrition
A well-balanced diet is one of the key factors for success. To achieve this, an athlete has to use a varied daily nutrition which provides all essential nutrients.
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 general guidelines:
Energy needs
Carbohydrates 60 %
(preferably ¾ complex, ¼ simple carbs) Fat 20-25 % (preferably ¾ unsaturated, ¼ saturated fats)
Fat
20-25 % (preferably ¾ unsaturated, ¼ 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 (sports) dietician or nutritionist.