For weight to remain the same, a person must consume enough energy to fuel physical activity, process food, and maintain basic body functions such as breathing, circulating blood, and maintaining a constant body temperature. When the energy consumed is equal to the energy expended, body weight does not change and the body is in a state of energy balance.
If a person does not eat enough, body fat and muscle will be used as fuel and body weight will decrease. This is good if a person is trying to lose weight, but it may not be beneficial to athletic performance. If a person takes in more calories than he or she uses, body weight will increase. If you are strength training and consume adequate protein, extra energy can be used to build muscle, which may benefit athletic performance.
Yet, if muscle growth is not stimulated by weight lifting, the excess energy will be stored as body fat. How this impacts athletic performance depends on the sport. Generally, performance is optimized when athletes are in energy balance.
Carbohydrates, fat, and protein are known as the energy-yielding nutrients. They are needed in the proper proportions to maintain ATP production during activity and prevent losses of essential body tissues.
Carbohydrates are needed to provide energy and maintain blood glucose levels during exercise. They also are necessary for replacing glycogen stores after exercise. The amount of carbohydrate intake recommended for athletes depends on total energy expenditure, the type of sport, and the environmental conditions. Generally, needs range from 6 to 10 grams per kilogram of body weight per day. For a 154-pound (70 kg) person burning 3,000 calories per day, this would equal about 60% of calories from carbohydrates.
Most carbohydrates in the diet should be complex carbohydrates from whole grains and starchy vegetables, with some naturally occurring simple sugars found in fruit and milk. Before or during competition, however, low-fiber snacks are best because they leave the stomach quickly. A full stomach during exercise can cause cramping and gastrointestinal distress.
Fat is an important source of energy for exercise. It also provides essential fatty acids and is necessary for the absorption of fat-soluble vitamins. Body stores of fat provide enough energy to support the needs of even the longest endurance events.
For physically active people, diets providing 20% to 25% of calories as fat are recommended. Because fat leaves the stomach slowly, high-fat foods should be avoided before or during exercise. This will reduce the chances of cramps and gastrointestinal distress.
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