Hi I am 17 yrs old and 136 lbs 5feet 11 inches tall. I just wanted to ask you if you can help me make a daily nutrition regime that will help me most in football(soccer)? Also, I would like to know what is best to eat/drink the day before and day of a game? Thanks.
Overall, the recommended macronutrient intake are:
- 55 to 58 percent of calories coming from carbohydrate
- 12 to 15 percent from protein
- 25 to 30 percent from fat
An increase in the intensity of an exercise will increase the contribution of carbohydrate to the energy pool. It is recommended that carbohydrate intake should be from 6 to 10 g/kg body weight per day.
Protein recommendations for endurance athletes are 1.2 to 1.4 g/kg body weight per day, whereas those for resistance and strength-trained athletes may be as high as 1.6 to 1.7 g/kg body weight per day.
Fat intake should not be restricted, because there is no performance benefit in consuming a diet with less than 15% of energy from fat, compared with 20 to 25 percent of energy from fat.
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