Tag: Sports nutrition guidelines

According to sports nutrition experts, many young athletes under-fuel their bodies, leading to decreased performance and health issues. Determining how many calories a 14-year-old male athlete should eat depends on their specific training demands, sport, and individual growth needs.

On average, active teenage boys require roughly 2,600 to 3,200 calories daily, while active girls may need about 2,200 to 2,400 calories. However, these numbers can increase significantly depending on factors like training load and intensity.

According to the International Society of Sports Nutrition, athletes should aim for a fat intake of 20–35% of their total daily calories, adjusted for personal needs and sport demands. This guideline helps determine how much fat do athletes need to support their intense training and overall health.

Dehydration as low as 2% of your body weight can significantly impact performance by reducing strength and coordination, highlighting the critical role of proper fueling for athletes. Effective nutritional advice for athletes goes beyond general healthy eating to provide the specific, tailored fuel needed to meet the demands of intense training and competition.

According to the International Society of Sports Nutrition, endurance athletes need 1.4 to 2.0 grams of protein per kilogram of body weight daily. This guide details exactly how much protein competitive cyclists need to fuel recovery, repair muscle damage, and adapt to high training loads.

According to sports dietitians, an athlete's macronutrient needs can change daily based on training intensity and goals. So, what is a good macro ratio for athletes? The answer isn't a single formula but a personalized approach that adapts to the specific demands of your training and performance goals.