July 24, 2021

Diet for Athletes

The purpose of the Diet for athletes such as the one indicated here is adequate nutrition for training, recovery and sports competitions where endurance is required, such as sports such as running and long distance swimming, triathlons and tennis competitions where activities of more than one hour are usually held.

The averages given below are for athletes who are between 55 and 75 kilograms in weight. The intake is based on 1.5 grams of protein for every kilo of weight.
The servings of tubers, cereals, fruits and vegetables vary according to the intensity and duration of each of the training sessions. It is advisable to eat the amount of calories that are suggested and vary the amount of carbohydrates according to the desire to eat of each person. It is advisable to keep a weekly record of your weight to control calorie needs.
A  diet for athletes  to be high in:

Complex carbohydrates:  55 – 66% of the energy needs should come from foods that are rich in carbohydrates, this because they are later transformed into glucose.

A  diet for athletes  should be low in:

Fats : Fat is not a good source for muscle work. So it is recommended not to use butter, creams and mayonnaise.

A diet for athletes should be moderate in:

Athletes who perform endurance sports need to increase the amount of protein to help the muscles recover after exercise, however it is not necessary to increase the consumption of protein with protein supplements, it will only be necessary to increase the amount of foods containing protein .

In general, a daily intake of a protein ration for every 5 to 8 kilograms of body weight is recommended, where the ration can be equivalent to 30 gr. of red meat, chicken without skin or fish, it could also be a whole egg or 250 ml of skim milk.

Fiber:  athletes who perform endurance sports generally require consuming a greater quantity of food, which is why the consumption of foods with a high fiber value is recommended because they help to satisfy the feeling of hunger.

Here is an example of a Diet for athletes:

Breakfast :

  • 300 ml of still mineral water
  • 100 gr. cornflake accompanied by 250 ml of skim milk, or replace by 2 toasts with 30 gr. tuna or fresh cheese
  • sliced ​​tomato
  • 1 unit of seasonal fruit or 100 fruit juice
  • an infusion (preferably chamomile)

Mid-morning placement for the Athlete Diet:

2 toasts with ligth jam, 1 banana

  • 300 ml of water


  • 100 gr. of lean red meat or chicken, or 240 gr. steamed or baked fish, or 2 to 3 eggs (only white) with 30 gr. Oaxaca cheese
  • 2 units of medium potatoes with 100 gr. of peas or 100 gr. cup of arooz or pasta.
  • A salad of boiled green vegetables
  • 1 unit of seasonal fruit with 150 ml of skim milk or 200 ml of low calorie yogurt
  • 300 ml of water

Evening placement

  • 2 toasts with ligth jam or a slice of fresh cheese
  • 200 ml of low-fat yogurt, or 200 ml of skim milk

Dinner  :

  • A sandiwch with 80 gr. chicken or a slice of low-fat ham, tuna in water, or 2 eggs (whites)
  • Vegetable salad to taste
  • A unit of seasonal fruit
  • Coffee or decaf tea
  • 300 ml of water

Milk consumption

  • At least half a liter of skim milk daily.
  • Diet recommendations for athletes:
  • Food should be consumed two to two and a half hours before training.
  • The amount of tuber rations should be increased if necessary, to help store glycogen two or three days before the competition.
  • Drink water constantly

When performing one   , the use of fats, fried foods and snacks should be avoided.
Percentage of the meals of the diets for athletes with macro nutrients:

  • Breakfast: 15 to 25%
  • lunch: 25 to 35%
  • snack: 10 to 15%
  • Dinner: 25 to 35%

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