Athletes Diet Flashcards
What type of diet does an athlete need?
A high carb low fat diet
What does imperative athletes do?
consume enough protein and calories to meet their strength goal.
How many calories does an athlete need to maintain body mass?
24 to 27 calories per pound of body weight each day.
What is the body fat percentage for males athletes?
8-10%
What is the body fat percentage for female athletes?
12-14%
How many calories does a male athlete have to consume to maintain their body mass?
20 calories per pound of weight daily.
How many calories does a female athlete have to consume to maintain their body mass?
17 calories per pound of weight daily.
How many calories does a athlete who wants to lose weight but maintain muscle need?
16-17 calories per pound of body weight each day.
How many grams of protein does an athlete need per pound of body weight?
0.5-1 gram
How many grams of carbs does an athlete need per pound of body weight depending on the intensity of training?
3-5 grams
What does high intensity training need?
High quantity of carbs
How many grams of fat do athletes need per body weight?
approximately 0.5 grams
what types of meals should you consume for a pre-workout meal?
a regular meal with limited fried, spicy, or fatty foods. it should be 60-70% carbs
What should you consume 2-3 hours before intense training/ workout?
smaller meals and should be least 70-75% carbs
What should you eat 60 minutes before a intense training or workout?
light snack 75-80% carbs
