An athlete’s diet should provide sufficient energy to meet their needs. A variety of foods and drinks are needed each day and every athlete should follow these basic guidelines:
Carbohydrates = 60% (preferably 3/4 complex, 1/4 simple carbs)
Fat = 20-25% (preferably 3/4 unsaturated, 1/4 saturated fats)
Protein = 15-20%
Water = 1.5 – 2 quarts/day (activity excluded)
Energy needs are different for each individual. If you would like to know more about your exact energy needs, consult a professional dietician or nutritionist.