How Physical Activity Affects Appetite & More (cont.)
Changes in Carbohydrate and Protein Needs
Loading up on protein does not produce larger muscles. The basic ratio of calories to protein for active people does not change from the normal dietary guidelines for healthy people. There may be a need for greater amounts of these nutrients, but the ratio is the same. The overall calorie level is determined by the frequency duration and intensity of the activity or sport. Protein needs remain at approximately fifteen to twenty percent of the daily diet. Carbohydrates should constitute fifty to sixty percent of the total calories. The remaining twenty to thirty percent of the calories come from fat.
The energy demands for endurance athletes can be as high as 5000 calories per day or more. These athletes will have protein and carbohydrate needs at the upper end of the recommended range. For example they may require sixty percent of calories from carbohydrates, twenty percent from protein, and only twenty percent from fat.
High intensity athletes such as weightlifters do need more dietary protein than the average person. However, protein intake in excess of the recommended levels does not increase muscle mass or strength. Over-consuming protein can lead to osteoporosis, kidney disease, and dehydration. The percentage of calories from protein might be twenty percent, carbohydrates fifty percent, and fat thirty percent.
Low to moderate intensity sports and activities may require an increase in overall calories. In general they do not alter carbohydrate and protein needs. These activities are important to include on a daily basis for general health benefits.