: Book excerpt: Diet planning that's needed to be an elite track and field athlete #IndiaNEWS Daily Macronutrient needsMacronutrient requirements are based on body weights and usually change based on

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Book excerpt: Diet planning that's needed to be an elite track and field athlete #IndiaNEWS
Daily Macronutrient needsMacronutrient requirements are based on body weights and usually change based on different training phases; discussed more in detail in Section II ahead.Example: For a female 60kg 100m athlete, carbohydrate requirements would be calculated as: 3 g/kg/day*60 kg = 180g/day. Similar calculations apply for proteins and fats. Discipline Carbohydrate (g/kg/day) Protein (g/kg/day) Fat (g/kg/day) Sprints 3-6 1.6-2.2 0.8-1.2 Mid-Distance 7-10 1.5-1.7 0.8-1.2 Long-Distance Up to 12 1.6-1.8 0.8-1.2 Jumps 3-6 1.6-1.8 1-1.2 Throws 3-6 1.5-2.2 0.8-1.5 Combined Events 5-8 1.5-2 1-1.5 Table XII: Discipline-specific macronutrient requirements (Slater et al, 2019, Stellingwerf et al, 2019, Costa et al, 2019, Sygo et al, 2019) Nutrient TimingWe have so far discussed the quality and quantity of macronutrients important for general health and performance. However, the consumption time of these nutrients is of equal importance too. The focus of the pre-training meal is to promote good quality use of fuel. During training, fluids help to hydrate and supply the body with necessary carbohydrates and electrolytes. And the focus of post- training meals is recovery, re-fueling, and rehydration.Following a meal plan emphasizes the importance of all three; quality, quantity of meals as well as nutrient timing. This is just a general guide for athletes to follow, individual requirements...Read more

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