Carbohydrates:
55 to 60 percent of total calories should come from quality carbohydrates. They provide your body’s main source of energy. Instead of burning down muscle during exercise the body will burn carbohydrates and following workouts carbohydrates help rebuild energy stores. Quality carbohydrates include whole grain breads, rice, pastas and cereals.
Fats:
20 to 30 percent of total calories should come from healthy fats. Fat is also used during exercise as a form of fuel for the body. Healthy fats can be found in nuts and fish, such as salmon and tuna. Bad fats include fried food, creamy sauces, candy, donuts and fatty meats. These bad fats are often associated with high cholesterol as well.
Proteins:
Muscles are made from protein. You need to replenish your body of protein each day with about .8-1.2 grams of protein per kilogram of your body weight. Remember to find your weight in kilograms simply divide your weight in pounds by 2.2. A person weighing 150 pounds equals about 68 kilograms. A person weighing 68 kilograms should get about 68 grams of protein per day. Good sources of protein are lean meats such as turkey, chicken, and pork. Protein is also found in nuts, eggs and dairy products.
Helpful Hints:
-Stay hydrated before, during and after workouts. A good indictor of hydration level is the color of your pee. If your urine is a dark yellow that indicates a need to be drinking more fluids (particularly water and electrolyte drinks such as Powerade or Gatorade). Urine that is pale or nearly clear shows proper hydration.
-Never try to use supplements in place of getting nutrients from real food. Supplements are designed to be utilized exactly as its definition states; "add to", not replace the consumption of foods. Supplements can be very beneficial during training but be sure to get all your nutrients first from your diet.