The Importance of Carbohydrates for Athletes: Expert Advice on Daily Intake

How many carbohydrates should athletes eat per day?

The question of getting in right carbohydrates in the diet of those who practice sports it is often a subject confusion and misunderstanding. It is necessary, therefore, to clarify to what extent athletes need this important source of energy.

The importance of carbohydrates for athletes

According to Dr. Michelangelo Giambietro, an expert in nutritional science and a sports doctor, a healthy lifestyle which includes regular physical activity should include consumption of at least 2-3 grams of carbohydrates per pound of your desired body weight in the day. This amount increases significantly for athletes who train intensely every day, who can eat between 6 and 10 grams per kilogram, and even 12 grams in preparation for long-term competitions.

At the same time, spending proteins it should be moderate, not exceeding 2 grams per kilo of desired body weight, an amount that is slightly more than double what is recommended for non-athletes. This is because too much can be counterproductive for those who are not training at competitive levels.

Carbohydrates and the Mediterranean Diet: a successful combination for athletes

For those who practice sports, both at the amateur and professional level, adopt a diet inspired by Mediterranean food can be particularly beneficial. This diet model, in fact, is able to satisfy the nutritional needs of athletes, offering a balanced intake of carbohydrates, proteins and fats, as well as vitamins, minerals and antioxidants, which are essential for excellent sports performance. good and good recovery after exercise.

Dr. Giambitro emphasizes that each diet should be personalized based on individual physical characteristicsgarlic special training programs and to competing commitments programmed. In general, however, an ideal diet for those who practice sports regularly should guarantee a carbohydrate intake of between 55% and 60% of total daily energy, equivalent to 6-10 gram per kilo of desired body weight.

When and how do you eat carbohydrates?

Carbohydrate intake should be strategic: before exercise to increase glycogen stores, during to maintain energy and prevent muscle glycogen depletion, and afterwards to promote energy recovery and rebuild muscle glycogen . This approach helps to optimize performance and accelerate recovery, vital elements for every athlete.

In conclusion, understanding the role and optimal amount of carbohydrates in an athlete’s diet is essential to maximize sports performance and maintain good health. Adopting a dietary model such as the Mediterranean one will help to achieve these goals, ensuring a balanced intake of essential nutrients.