Science-based macronutrient recommendations for athletes

We already know that diet is one of the main factors that can have a significant impact on our health based on scientific research. It can decrease the risk and prevent some of the most popular diseases such as cardiovascular disease, diabetes, cancer, etc.

If you want to find out more then click here to read my post about which diet is the healthiest.

Nutrition is also important for athletes’ general health and improving their performance. The question is which foods and how much should athletes eat to get the best results?

That’s why in this article we’ll find out science-based macronutrient recommendations for athletes.

What are macronutrients?

Macronutrients are the nutrients that our body needs to maintain its functions. There are 3 main macronutrients: carbohydrates, protein and fat. Our body needs all 3 of these macronutrients in specific amounts to function properly.

These specific amounts may vary based on person’s activity level, age and other factors. So, let’s see what are the science-based macronutrient recommendations for athletes.

Science-based macronutrient recommendations for athletes

Basically, it’s recommended to get about 45-65% of calories from carbohydrates, about 10-35% from protein and about 20-35% from fat. Again, these values may vary based on your activity level, weight, etc.

The International Society of Sports Nutrition for Mass Gain recommends 1.4 – 2.0 g of protein per 1 kg of weight per day for most people involved in sports [1].
In other words, if your body weight is 80 kg, then you need about 112-160 g of protein per day [1].

Depending on the type, training goals, quality of the protein used, 2.3 – 3.1 g of protein per kg of body weight per day may be required [1].

The recommended amount of carbohydrates per day is 5-8 g per kg of body weight. If a person weighs 80 kg, then you need about 400-640 g of carbohydrates per day [3].

It is also noted that it is best to use whole foods containing all the essential amino acids as protein sources.
Quality dietary supplements are also allowed and can be a safe source of protein [1].

Another study claims that eating a high-carbohydrate meal a few hours before an endurance workout can positively impact performance [2].

Rather than suggesting a precise amount of fat for athletes, it’s usually recommended an intake of around 20-35% of the total calories.


So, what are science-based macronutrient recommendations for athletes?

Well, it looks like scientific research says that for most people it’s recommended to get about 1.4-2.0 g of protein per 1 kg of weight per day, 5-8 g of carbohydrates per 1 kg of body weight.

P.S. If you want to learn more about other vitamins, what are their recommended dosages based on science, get healthy meal plan examples, my top science-based recipes that can be cooked in less than 30 minutes each and find out how science-based nutrition can prevent the most common diseases, improve your overall health and help you live longer then you can click here to learn more.

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