NUTRITIONS TIPS. PART FIVE

THE ATHLETE's DIET

A typical western diet contains too much fat and not enough healthy, whole grain carbohydrates.

Athletes should aim to make 60-65% of their diet carbohydrate, with an emphasis on fresh fruit and whole grains such as brown rice and pasta, wholemeal bread, potatoes and high fibre cereals. About 20-25% of total calories should be in the form of fat.

The majority of this should be in the form of good fats (monounsaturated, polyunsaturated, omega fatty acids) found in oily fish like mackerel and salmon, olive oil, avocado and raw nuts (not roasted or salted). Protein should make up the remaining 10-15% of an athlete's diet derived from fish, poultry, low fat milk and lean red meat for example.



Take a look at the table below for a sample day's eating plan:




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