Any athlete can tell you that they generally have two different regimens for their nutritional needs; one for training, and one during and after the event. When training athletes are inclined to try and build up their lean muscle mass, and therefore they tend to increase their protein and carbohydrate intake, but just before and during the season, such nutritional methods can weigh down an athlete. The food guide pyramid is a great place to begin your own research about the best diet for your regimen.
Athletes need a great deal of energy and fluids if they are to remain healthy and capable for any sport that they participate in. Most athletes know that they need a high carbohydrate, low fat diet to fuel their training and competitions. The bottom line is that if you don’t consume enough protein and calories to fuel your body, your strength goals will be much harder to achieve and you’ll also increase your chances of becoming ill or injured. If you are restricting certain calories, you will need more protein because they are burning protein for the body’s needed fuel, and you get to make up the difference.
Athletes need about 24-27 calories per pound for building mass 20 calories per pound for maintenance for males 17 calories per pound for maintenance for females. Protein needs somewhere between 0.5-1 gram per pound carbohydrate needs (3-5 grams per pound depending on the intensity of training; the higher the intensity for training, the more you need to monitor the amount of carbohydrate needed to fuel the activity and muscle growth) fat needs (usually it’s the balance of your calories after your protein and carbohydrate needs are met or about 0.5 grams per pound) this is as described by the food pyramid guide. Good sports nutrition doesn’t have to be difficult if you know where to look.