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Nutritional Guidelines for the Very Active

For very active individuals, exercise increases the overall need for calories and for many nutrients, including the three major nutrient groups: protein, fat and carbohydrates. Be sure you’re getting a proper balance.

Protein intake for people who regularly participate in endurance activities should be approximately 0.5 to 0.6 grams per pound of body weight a day (0.7 to 0.8 grams per pound for weightlifters and other strength-training athletes), according to a 2000 joint position statement by the American College of Sports Medicine, the American Dietetics Association and Dieticians of Canada. Some experts recommend even more: John Ivy, PhD, and Robert Portman, PhD, authors of Nutrient Timing: The Future of Sports Nutrition (Basic Health Publications, 2004), suggest consuming as much as 1.25 grams of protein per pound of body weight per day.

Fat intake should hover between 20 to 25 percent of total calories.

Carbohydrate intake is important for all active people, especially endurance trainers such as distance cyclists, who might be on the bike for two or more hours. Chris Carmichael, author of Food for Fitness: Eat Right to Train Right (Berkley Trade, 2005), recommends aiming for 2.5 to 3 grams of carbs per pound of body weight per day.