Health and nutrition professionals recommend that 55% to 60% of the calories in our diet come from carbohydrate, no more than 30% from fat and the remaining 10% to 15% from protein. While the exact percentages may vary slightly for some athletes based on their sport or training program, these guidelines will promote health and serve as the basis for a diet that will maximize performance.
As an athlete, the number of calories you need each day depends on your age, body size, sport and training program. For example, a 250-lb weight lifter needs more calories than a 98-lb gymnast. Exercise or training may increase calorie needs by as much as 1,000 to 1,500 calories a day. The best way to determine if you're getting too few or too many calories is to monitor your weight. Keeping within your ideal competitive weight range means that you're getting the right amount of calories.