Energy Balance

Adequate caloric intake yielding plenty of high energy nutrients to support energy demands is an absolute requisite for athletes to prevent diminished performance, and support training adaptations. It must be noted that caloric intakes and requirements for athletes are generally higher than those of general populations simply due to the volume and frequency in which these individuals train and complete. While general guidelines exist to help guide nutritional intakes for athletes, appropriate intakes should be customized to the individual’s goals, overall bodyweight and size, how frequently and/or the intensity they are practicing, training and competing in athletic competition. Considerations must also be made for athletes required to meet a specific weight prior to competition or who perhaps require additional conditioning and may need to cut excessive bodyfat levels. As a general rule of thumb, athletes participating in moderate to high intensity and volumes of training should aim to consume 40-70kcals/kg/day (Kerksick et al., 2018). Moderate levels of training being defined as a training frequency of 5-6 days per week for approximately 2-3 hours per day (Kerksick et al., 2018). An athlete participating in high intensity training is referenced as training at frequencies of 5-6 days per week with 1-2 workouts per day totaling 3-6 hours per day (Kerksick et al., 2018). This for example could represent athletes participating in two a day practices or even daily practices followed by team workouts later on in the day.

In addition to overall caloric intake, considerations must also be observed in regard to individual macronutrient distributions to optimize performance, recovery nutritional demands and needs and to avoid gastrointestinal discomfort during training. The macronutrients, as described in detail in the Nutrient Guide section, consist of the three energy yielding nutrients, proteins, carbohydrates and fats. Adequate carbohydrate consumption remains at the forefront of concern for athletes participating in team events or endurance-based sports as their bodies preferred quick and efficient energy source, therefore carbohydrate intake should be consumed at a rate such that muscle and liver glycogen stores are replenished, and enough carbohydrates are supplied to support energy requirements. Protein needs for athletes, much like carbohydrate needs, are higher than general population. Sufficient protein feedings will ensure a positive nitrogen balance, reduced catabolism and reduced muscle wasting (Kerksick et al., 2018). 

Hydration Strategies

Just as important as optimal caloric intake, proper hydration strategies, more specifically reducing risks for dehydration, is a critical component to nutritional…