Optimal composition of an Athlete's diet

Below is some of the scientific research on an athlete's diet,we may try to utilise of what they had done by practising on ourself,anyway in my own opinion,we try to do what we feel comfortable the most,hence if you feel anything which is not well especially your body feeling,its better you just follow back what you used to do before.As i said all of these kind of practising is depend on different individual.Enjoy yourself of reading it!

WHAT IS THE OPTIMAL COMPOSITION OF AN ATHLETE’S DIET? GUIDELINES FOR CARBOHYDRATE INTAKE

Strength v’s Endurance
•Resistance exercise reliant on anaerobic energy sources –PCr and Glycogen
•Reduction in muscle glycogen during 30-45min resistance exercise similar to 60 min endurance exercise @ 70% VO2max, or 2-3hr more prolonged, lower intensity exercise.
•Therefore, CHO requirements most likely close to 6-7g/kg BM/day, depending on training load.
•Also use intramuscular triglyceride

Protein
•Most athletes eat adequate protein
•Protein requirements very similar between strength and endurance athletes (1.2-1.8g/kg BM/day)
•More recently, many athletes over-emphasise need for protein, to the detriment of CHO intake.
•More protein isn’t necessarily better –it just gets oxidized

Fat
•Essential to good health
• Important for preventing falls in intramuscular triglyceride levels, an important fuel source during exercise.
•Recommended levels 20-25% dietary intake, however once CHO and protein needs are met, no reason to restrict fat unnecessarily.
•Preference for unsaturated sources, from oily fish, nuts,seeds, avocadoes and olives, olive and canola oil and polyunsaturated oil / margarine.

Males v’s Females
•Evidence that females utilise more fat, and less CHO, at same relative exercise intensity as males.
•No specific guidelines for women –most are set based on research in males.
•Researchers have suggested need slightly higher fat,lower CHO than males, at least for strength training.
•Dietary surveys tend to show that women are more likely to fail to meet CHO requirements due to body weight control concerns / lower total energy intake.

The Rest of the Balance…
•Foods rich in Antioxidants to help prevent effects of oxidative stress .(increased with exercise)
•Calcium for bones and optimal muscle contractile function.
•Iron for oxygen carrying.
•Zinc.
•B-group Vitamins
•Vitamin C (etc etc)

Periodising the Diet in Line with Training
•Adjust energy intake according to phase of training.
•Use pre/during/post training food and fluids to add the additional energy and nutrient needs of training, rather than changing the structure of main meals.

So, what IS the ideal composition of an athlete’s diet?
•Depends on the athlete…..
•Match CHO needs with amount and type of Spread this evenly throughout the day,with a focus on recovery post training.
•Ensure you have a balance of all micronutrients.
•All within energy balance training.
•Achieve adequate protein.

P/S:I hope you all can get what these are mean about,anyway if you still not really know what they mention about,then is never mind,because the most important thing is do what you feel the best/comfortable before this,never too worry about achieving to the top/peak performance in short time.Do have patience in ourselve,only then one day we will know that where we really stand at.