Nutrition guidelines for athletes

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Today we want to give you some reference guidelines on nutrition for athletes based on the recommendations of the ADA and the ACSM:

1. people who do physical activity need more energy, particularly from carbohydrates and fluids;
2. if not adequately fuelled, a body subjected to intense physical effort can suffer loss of muscle mass, increased fatigue, a greater predisposition to injury and a longer recovery time after a training session;
3. weight and body composition should not be the only criteria for doing sport;
4. a carbohydrate intake of between 6 and 10 g per kg is recommended, to keep blood glucose levels stable and to replenish stores after training;
5. the suggested protein intake is between 1.2 and 1.7 g per kg;
6. a fat intake sufficient to meet the requirements for essential fatty acids and fat-soluble vitamins is recommended;
7. attention should also be paid to micronutrient intake;
8. good hydration is essential.