When it comes to building an athletic body, both carbohydrates and protein are important nutrients that play a key role in supporting athletic performance, muscle growth, and sport performance. Carbohydrates are the primary fuel source for the body during exercise, and they help to maintain muscle glycogen levels and improve endurance. Athletes need to consume an adequate amount of carbohydrates during exercise to optimize performance and improve athletic performance.
Protein is also important for athletes as it helps to build and repair muscle, promote muscle growth, and stimulate muscle protein synthesis. Athletes should consume an adequate amount of protein to maintain and maximize muscle mass, prevent protein breakdown, and optimize performance and recovery.
The amount of carbohydrate and protein intake an athlete needs will depend on their body weight, athletic performance goals, and exercise routine. The Academy of Nutrition and Dietetics recommends that athletes consume 3-12 grams of carbohydrate per kilogram of body weight per day, and 1.2-2 grams of protein per kilogram of body weight per day.
For young athletes, it’s important to ensure they are getting enough carbohydrates to support their growth and development. Carbohydrates during exercise can also be beneficial for young athletes to improve endurance and performance. However, protein supplements are generally not necessary for young athletes unless they have a specific dietary need or are unable to meet their protein needs through whole foods.
In general, both carbohydrates and protein are important nutrients for athletes, and a balanced diet that includes good sources of both can help to improve health and performance. To optimize athletic performance, athletes should aim to consume a small amount of protein (approximately 20 grams) within 2 hours after exercise to help rebuild and repair muscle tissue. Carbohydrates consumed during exercise can also help to restore glycogen stores and improve endurance.
Fitpaa app can help athletes plan their nutrition and exercise routine to ensure they are getting the right amount of carbohydrates and protein for their specific needs. With the guidance of a registered dietitian or nutritionist, athletes can create a meal plan that supports their athletic performance and helps them reach their goals.
