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THE DIET RECOMMENDED FOR MOST ATHLETES IS AS FOLLOWS:
 
CARBOHYDRATES: 60-70% OF CALORIES FROM CARBOHYDRATES
- The body’s preferred fuel source for the muscles
- Even stop and go sports need to provide carbohydrates to their muscles
- A lack of carbohydrates will result in fatigue
- Complex carbohydrates offer energy as well as nutritional benefits
- Try eating more of these carbohydrates: fruits, vegetables, whole grain cereals, whole grain breads, crackers, rice and pasta
- Avoid simple carbohydrates like sugar and candy
 
PROTEIN: 15-20% OF CALORIES FROM PROTEIN
- While athletes do have higher protein needs, it does not mean they need to take protein supplements
- Research indicates that strength training and conditioning, not protein, build strong muscles
- oods that will help athletes meet their protein requirements are: Nonfat milk, yogurt, lean meats, fish, turkey, chicken, eggs, peanut butter, beans, and nuts
 
 
FAT: 20-25% OF CALORIES FROM FAT
- Compared to carbohydrate and protein, fat is the most caloric
- When an athlete eats excess fat, it is stored as fat
- Although fat is used during exercise, most athletes have enough fat in their body
- Avoid eating too much fat. Watch your consumption of: fast foods, French fries, salad dressing, butter, sour cream, oil, potato chips, and whipped cream