Fueling Performance: Mastering Nutrition for Sport and Exercise

​Carbohydrates

• To support health and performance - 50-60% of daily calorie intake

• Greater intakes may be required by athletes in regular intense training

​Fats

• It is recommended that fat intake represents 30-35% of total calorie intake (90g for men, 70g for women) with 6-10% from saturated fats

• Athletes may need to reduce intake to 25-30% due to adequate carbohydrate intake

• Protein intake should represent 12-15% calorie intake

• Active individuals have higher protein requirements in order to promote tissue growth

Protein

Carbohydrates

• Calories from Carbohydrates = Daily Calories x (Carbohydrate Percentage/100)

• 2,500 x 0.60 = 1,500kcal from carbohydrates.

• 1,500kcal / 4 = 375g

Fats

• Calories from Fat = Daily Calories x (Fat Percentage/100)

• 2,500 x 0.25 = 625kcal from fat.

• 625kcal / 9 = 69.4g

Protein

• Calories from Protein = Daily Calories x (Protein Percentage/100)

• 2,500 x 0.15 = 375kcal from protein

• 375 / 4 = 93.75g

Over to you

Create a meal plan for breakfast using either MyFitness Pal or Fat Secret based on your calorific needs