Final answer:
Athletes optimize performance by consuming a balanced diet with specific amounts of macronutrients: higher carbohydrates for energy, moderate fats for essential fatty acids, and sufficient proteins for muscle repair and growth.
Step-by-step explanation:
The practice of consuming a specific ratio of macronutrients such as proteins, fats, and carbohydrates is crucial for enhancing athletic performance. Carbohydrates are the primary fuel source for both the brain and muscles during exercise, with recommendations varying from 3 to 10 grams per kilogram of body weight per day, depending on exercise intensity. Athletes often consume high-carb foods like bread, pasta, and potatoes for quick digestion and energy.
Fats should comprise 20-35% of an athlete's energy intake, providing essential fatty acids and aiding in the absorption of fat-soluble vitamins. Whilst protein might contribute to only about 5% of the expended energy, it plays a vital role in metabolic reactions, muscle maintenance, growth, and repair. The recommended protein intake for athletes is 1.2 to 2.0 grams per kilogram per day.
An athlete's diet must supply the required energy and facilitate recovery and tissue repair. Consuming balanced amounts of macronutrients helps in achieving optimal physical performance and goals related to body composition.