Elements of an Athlete's Diet: How Does it Differ From The Average Person?

What are Macronutrients?

Broken into three components, macronutrients are emphasized as the major elements of a well-rounded diet. All people need a particular amount of proteins, carbohydrates, and fats; eating too few or too many of one macronutrient can disrupt a person’s health, and this is especially true for athletes. With dozens of hours of additional physical activity packed into their weekly routines, athletes require a vastly different balance of macronutrients than the average person to support their bodies in and out of training.

Athletic Protein Intake:

In contemporary health and fitness, emphasis has been placed on protein, with many declaring its importance to the maintenance and continuous growth of muscle. Prolonged amounts of exercise cause a breakdown of the musculoskeletal system; to repair this damage, the body naturally requires a larger amount of protein to recover. Thus, athletes are recommended to consume 1.8 to 2.0 grams of protein per kilogram of body weight––or about 12-15% of an individual’s daily caloric intake. In comparison, a sedentary individual would typically consume just 0.8 grams of protein per kilogram of body weight. To reach an adequate amount of protein intake each day, athletes must be aware of their meal composition, ensuring that an adequate source of protein is available for each meal.

The Vital Role of Carbohydrates:

The most efficient and preferred source of energy for the body is carbohydrates, so it is unsurprising that carbohydrates make up 45-65% of an individual’s caloric intake each day, or 2.5-3.5 grams per kilogram of body weight. Athletes, on the other hand, may require a much higher proportion of carbohydrate to body weight, ranging from 5 grams per kilogram of body weight for a moderate athlete to 12 grams for high-intensity athletes. Studies have repeatedly shown a positive correlation between proper carbohydrate intake and athletic performance, with even the timing of intake taken in consideration. In preparation for physical activity, athletes should eat simple carbohydrates for a source of easily digestible energy; complex carbohydrates should also be emphasized for energy that is steady and sustainable throughout the day.

Dietary Fats in Maintaining Health in Athletes:

Dietary fats are crucial to an individual’s diet, as they allow for proper hormone regulation, absorption of nutrients, and accessible energy for low-intensity exercise. Fats are more calorically dense than their macronutrient counterparts, and for many athletes, this can prevent unwanted weight loss during periods of high-intensity physical activity. Athletes tend to experience more frequent musculoskeletal breakdowns due to their increased activity, and the intake of omega-3 fatty acids helps combat the damage that takes place. Compared to other macronutrients, dietary fats do not necessarily take up more precedence in an athlete’s nutritional intake. However, including healthy sources of fat, such as monounsaturated fats, is greatly beneficial to maintaining a balanced diet.

Eating an adequate amount of each macronutrient is essential for all individuals, and getting proteins, carbohydrates, and fats from whole ingredients and foods will allow the average individual to get the necessary micronutrients and minerals that are also part of a healthy nutritional plan. However, athletes often have different nutritional needs in order to support their training; paying close attention to these differences in nutrition can greatly benefit sports performance and health in athletic individuals.

Sources:

Carbohydrate recommendations for athletes. Accessed February 5, 2025. https://www.gssiweb.org/gssiu_content/pdf/FINAL Carbohydrate Intake Recommendations for Athletes_6.3.21.pdf. 

“The Importance of Protein in the Student-Athlete Diet.” MUSC Health. Accessed February 4, 2025. https://advance.muschealth.org/library/2023/february/protein-in-athlete-diet. 

“Choose Your Carbs Wisely.” Mayo Clinic, January 24, 2025. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705. 

Lowery, Lonnie M. “Dietary Fat and Sports Nutrition: A Primer.” Journal of sports science & medicine, September 1, 2004. https://pmc.ncbi.nlm.nih.gov/articles/PMC3905293/.