Reference no: EM132436669

Athletes require more protein than sedentary adults because their bodies will require more amino acids to burn as fuel to provide your body energy during intense activity. According to Fueling for Performance, the amount of protein that is recommended for athletes is that athletes should consume approximately 15% to 30% of their calories from protein sources (49). When an individual consumes an excess of protein, it is known that kidney failure and osteoporosis could develop. But there is no significant evidence to support those claims. The book discusses carbohydrates and how the amount of carbohydrates needed depends on the individuals themselves. Since carbohydrates provide the body with the most energy, the needed intake of carbohydrates depends on the intensity of training and the size of the individual. There are foods that provide the body with more efficient sources of carbs than others. These foods that are a better source of carbohydrates are fruits, vegetables, and whole grains. More specifically, high-fiber, high-carbohydrate dietary foods that contain a better quality source of carbohydrates are whole grain pasta, brown rice, sweet potatoes, whole grain bread, fruit/100% fruit juices, and whole-grain breakfast cereals are better to consume than processed carbs. Finally, hydration, to me is most important for athletes. It is crucial for athletes to be hydrated before, during, and after an exercise. Being hydrated allows for optimal performance for your muscles and replenishes your body, as you lost fluid during your workout. Athletes should hydrate their bodies continuously. The book recommends to drink 5 to 7 millimeters per kilogram of body weight to maintain adequate hydration, "Drink 5 to 7 milliliters per kilogram of body weight (about 1.5 to 2 cups for a 150-pound male) of water at least 4 hours before exercise. This allows time for both adequate hydration and excretion of excess fluid" (430). It is recommended to not lose more than 2% of your body weight in water to maintain proper hydration. This information provided did not change my thoughts or surprise me about diet and exercise. I knew that it is important to replenish your fluid in your body after a workout and that being hydrate din general is key to maintaining optimal health. I also knew that carbohydrates provided your body with the most energy. A fact that I did learn is that you should not lose more than 2% of your body weight in order to maintain proper hydration. I knew that protein intake was crucial for athletes. Since athletes burn so much energy they need to be able to restore their amino acids to burn more energy in another workout.

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