An optimal diet supplies the required nutrients which are adequate for tissue maintenance, repair, and growth without excess energy intake. It is now possible to make estimate nutritional needs for men and women which should account for their daily energy expenditure. The dietary needs for athletes, however must consider the specific energy requirements attributed to their sport as well as taking into consideration the athlete's food preferences. Although there is no one diet for optimal exercise performance, the planning and evaluation of food intake should be based on sound judgement.

Carbohydrate intake is of great importance and those athletes who neglect this specific intake in their diet will eventually lead to glycogen depletion, which will definitely effect their training causing 'staleness' that will hinder the ability to train and compete. <you have been warned>

The recommended intakes for active men and women are listed in the diagram below:

Basic recommendations for carbohydrate, lipid, and protein components and the general categories of food sources in a balanced diet.

These guidelines provide necessary vitamin, mineral, and protein 

Proteins   the protein intake of an athlete is considerable higher than the intake recommended by the RDA, however the protein intake must be in relation to the amount of energy you expend.

Lipids   the standards for lipid intake are yet to be firmly established as this area is still being widely tested and little is known about the human requirement for this nutrient. For good health lipid intake should not exceed 30% of the energy intake in your diet. Eliminating lipids may effect your exercise performance level. With low-fat diets, it is difficult to increase carbohydrate and proteins essential to maintaining the athlete's body weight and muscle mass during extensive training.