Updated: Nov 23, 2020
Carbohydrates are an important fuel source . In the early stages of moderate exercise, carbohydrates provide 40-50 percent of the energy requirement . As work intensity increases, carbohydrate utilisation increases . Carbohydrates yield more energy per unit of oxygen consumed than fats. Because oxygen often is the limiting factor in long duration and high intensity exercise, it is beneficial for the athelete to use the energy source requiring the least ammount of oxygen per kilocalorie produced. Depending on the frequency ,intensity of the exercise in general athelets should consume around 6-10 grams of carbohydrates per kilogram of body weight.
When compared to carbohydrates, protein contributes minimally to energy needs for the body . Dietary protein is digested into amino acids, which are used as the building blocks for the different tissues, enzymes, and hormones that the body basically needs to function and also in muscle building.
Fat is also a significant contributor to energy needs . It supplies 9 kcal/g of fat , making it the most energy dense macronutrient . During ultra endurance exercises , lasting 6-10 hours , fat also contributes 60-70% energy requirements
Here is diet plan we perpared for young athletes: