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THE DIET RECOMMENDED FOR MOST ATHLETES IS AS FOLLOWS:
CARBOHYDRATES: 60-70% OF CALORIES FROM CARBOHYDRATES
The body’s preferred fuel source for the muscle
Even stop and go sports need to provide carbohydrates to their muscles
A lack of carbohydrates will result in fatigue
Complex carbohydrates offer energy as well as nutritional benefi ts
Try eating more of these carbohydrates: fruits, vegetables, whole grain cereals, whole grain breads, crackers, rice and pasta
Avoid simple carbohydrates like sugar and candy
PROTEIN: 15-20% OF CALORIES FROM PROTEIN
While athletes do have higher protein needs it does not mean they need to take protein supplements
Research indicates that strength training and conditioning not protein build strong muscles
Foods that will help athletes meet their protein requirements are: Nonfat milk, yogurt, lean meats, fish, turkey, chicken, eggs, peanut butter, beans, and nuts
FAT: 20-25% OF CALORIES FROM FAT
Compared to carbohydrate and protein, fat is the most caloric
When an athlete eats excess fat is stored as fat
Although fat is used during exercise most athletes have enough fat in their body
Avoid eating too much fat. Watch your consumption of: fast foods, french fries, salad dressing, butter, sour cream, oil, potato chips, and whipped cream.
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