Whether you are a professional athlete or playing on team at your local YMCA or aiming for a personal best in your next workout, what you eat and drink day-to-day will affect how well you can train.

If you don’t eat well you may lack the energy to train with intensity and duration, break down your body’s lean tissue (muscle) for energy, lose bone strength, or get sick or injured.

In today’s post, we take a look at the importance of three key ingredients (carbohydrates, fat and protein) in your daily caloric intake and provide estimates on appropriate amounts for those individuals who have established a regular exercise routine.

Carbohydrate

Why do we need it? Everybody, from marathon runners to body builders, need carbohydrates. It provides quick energy for your muscles and brain.

How much? Anywhere from 6 to 10 grams of carbohydrate per kg of your body weight per day (g/kg/day) is needed. For a person who weighs 85 kg (or approximately 187 lbs), this is an average of 680 grams/day.

Protein

Why do we need it? Protein is needed by everyone to help the body build and repair muscles and other tissues.

How much? Anywhere from 1-1.5 grams protein per kg of body weight per day (g/kg/day). For a person who weighs 85 kg, this is an average of 106 grams/day.

Fat

Why do we need it? Fat is essential in the diet for both health and performance. It provides much needed energy and helps your body absorb fat-soluble vitamins.

How much? People need 20-30% of their calories from fat. Much of the research currently suggests very high fat nor very low fat diets are necessary or healthy long term.

Eating before and after exercise has been popularized by bodybuilders everywhere and at times taken to the extreme. To see how extreme, check out Brad Pilon’s Eat Stop Eat book and his analysis of intermittent fasting. In general, eating 2-3 hours before exercise for extra energy is usually a good idea. You are stocking your body with fluids and preventing hunger in order to have your body focussed on the upcoming task.

Choose foods rich in carbohydrates with some protein and a little fat like the classic bagel with peanut butter, a small plate of pasta with cheese, or my personal favorite, a granola bar and a bananna. As with any meal, a glass of water is always recommended. Having a small meal, similar to the ones’ mentioned above within 60 minutes after your exercise will help your muscles repair and recover.

For more ideas regarding healthy eating check out Mike Geary’s book The Truth About Six Pack Abs. You will find nutrition guidelines, eating habits and need-to-know information regarding your body and why the majority of people trying to lose weight fail miserably.