How many carbohydrates should athletes consume daily?
The question of the correct intake of carbohydrates in the diet of those who practice sports it is often the subject of confusion and misconceptions. It is essential, therefore, to clarify how much athletes really need this important energy source.
The importance of carbohydrates for athletes
According to Dr. Michelangelo Giampietro, expert in nutrition science and sports doctor, a healthy lifestyle which includes regular physical activity should include consumption of at least 2-3 grams of carbohydrates per pound of desired body weight per day. This amount increases significantly for athletes who train intensely every day, who can consume between 6 and 10 grams per kilo, and even 12 grams in preparation for long-term competitions.
At the same time, the consumption of proteins it should be moderate, not exceeding 2 grams per kilo of desired body weight, an amount that is just over double that recommended for non-athletes. This is because an excess can be counterproductive for those who do not train at competitive levels.
Carbohydrates and the Mediterranean Diet: a winning combination for athletes
For those who practice sports, both at an amateur and professional level, adopt a diet inspired by Mediterranean diet can be particularly beneficial. This dietary 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, essential for excellent sports performance and good post-workout recovery. .
Dr. Giampietro emphasizes that each diet should be personalized based on individual physical characteristicsgarlic specific training programs and to competitive commitments programmed. In general, however, an ideal diet for those who practice sport regularly should guarantee a carbohydrate intake that varies between 55% and 60% of total daily energy, equivalent to 6-10 grams per kilo of desired body weight.
When and how to consume carbohydrates?
Carbohydrate intake should be strategic: before exercise to maximize glycogen stores, during to maintain energy and prevent muscle glycogen depletion, and after to promote energy recovery and rebuilding of muscle glycogen. This approach helps optimize performance and accelerate recovery, crucial elements for every athlete.
In conclusion, understanding the role and optimal amount of carbohydrates in an athlete’s diet is essential to maximizing sports performance and maintaining good health. Adopting a dietary model such as the Mediterranean one can help achieve these objectives, ensuring a balanced intake of all the necessary nutrients.
