Balancing Carbohydrates, Protein, and Fat

Healthy eating for athletes requires a balance of carbohydrates, protein, and fat. 



Healthy Eating for Athletes


Recognizing that nutritional needs vary from athlete to athlete depending on gender, age, weight and type of sport is important.   Furthermore, an athlete's nutritional needs are different on a competition day that they are on a regular day. 



Healthy Eating for Youth and Adolescents


For the younger age groups, no change is needed to the diet in the days before a competition on on the competition day.  The main goal should be to minimize the risk of gastrointestinal upset and to avoid dehydration on hot days.  Ample fluids should be available, and children should be reminded to drink at regular intervals.  

Watch

Watch the following video by the National Post: a look at what some Olympic athletes eat every day.


 
 

The table below provides the general daily ratios of macro-nutrients for athletes and youth or adolescents.

 Athlete
 % Carbohydrates
 % of Protein
 % of Fat
 Triathlete
 60%  20%  20%
 Gymnast  50%  25%  25%
 Shot Putter
 45%  30%  25%