Like fuel for the car, the energy we need has to be blended as follows:

• 57% Carbohydrates (sugar, sweets, bread, cakes)
• 30% Fats (dairy products, oil)
• 13% Protein (eggs, milk, meat, poultry, fish)

The energy yield per gram is as follows:

1. Carbohydrate - 4 kcal
2. Fats - 9 kcal
3. Protein - 4 kcal

Note: 1 calorie = 1 Kcal

What does a 110 Lbs (50 kg) athlete require in terms of carbohydrates, fats and protein?

• 343 grams of Carbohydrates.
• 80 grams of Fat.
• 78 grams of Protein

Why?

• Carbohydrates: 57% of 2410 = 1374 kcal; at 4 kcal per gram = 1374 / 4 = 343 grams.
• Fats: 30% of 2410 = 723 kcal; at 9 kcal per gram = 723 / 9 = 80 grams.
• Protein: 13% of 2410 = 313 kcal; at 4 kcal per gram = 313 / 4 = 78 grams