The needs of each person are different. The amount of food you need depends on your age, height, weight and the level of sports nutrition or activity. Calories measure the energy that is obtained from food. Most people need between 1500 and 2000 calories per day. For athletes, this number can increase by 500 to 1000 calories more.
(Carbohydrates) are the body’s greatest source of calories. The body can metabolize simple carbohydrates more easily. They provide fast bursts of energy. It takes longer for the body to metabolize complex carbohydrates. Over time, they are a better source of energy. Complex carbohydrates in whole grain products are the most nutritious. Some examples include: whole wheat bread, potatoes, brown rice, oats and beans. Doctors recommend that between 55% and 60% of your daily calories come from carbohydrates.
The fat is another important source of calories. In small quantities, fat is a key fuel source. It has other functions, such as helping to maintain good skin and hair. Do not replace carbohydrates in your diet with fats. This can make you slow down, because your body has to work harder to burn fat for energy. When you can, choose unsaturated fats, such as olive oil and nuts. These are better for your health than saturated and trans fats. Excess fat or incorrect types can cause health problems. It can increase the level of bad cholesterol (LDL) and increase the risk of heart disease and type 2 diabetes.
The protein should make up between 10% and 15% of your daily calories. The proteins are found in foods such as meat, eggs, milk, beans and nuts. Some athletes believe that they should consume large amounts of protein. Although protein helps build muscle, high doses will not help you have a lot of volume. Over time, excess protein can be detrimental to health. The process of digestion can put pressure on the liver and kidneys.