Calorie Tracking for Athletes
Performance first, aesthetics second. Here's how to fuel like an athlete.
Athletes Have Different Needs
Standard diet advice often doesn't apply to athletes:
- Higher calorie needs — Often 3,000-5,000+ cal/day
- Timing matters — Pre/during/post workout nutrition
- Carbs are not the enemy — They're fuel
- Protein timing is important — Not just total amount
- Undereating hurts performance more than overeating
Estimating Athlete Calorie Needs
| Training Load | Cal/lb Body Weight | Example (180 lb) |
|---|---|---|
| Light (3-4 hrs/week) | 14-16 | 2,500-2,900 |
| Moderate (5-7 hrs/week) | 16-18 | 2,900-3,200 |
| Heavy (10+ hrs/week) | 18-22 | 3,200-4,000 |
| Extreme (20+ hrs/week) | 22-30 | 4,000-5,400 |
Macros for Athletes
- Protein: 0.7-1g per pound body weight
- Carbs: 2-4g per pound (varies by sport)
- Fat: 0.3-0.5g per pound (minimum 20% of calories)
Endurance athletes need more carbs. Strength athletes need more protein. Adjust accordingly.
Nutrient Timing
Pre-Workout (2-3 hours before):
- Moderate meal with carbs + protein
- Low fat (slows digestion)
- Example: Oatmeal + eggs + fruit (500 cal)
During (for sessions >60 min):
- 30-60g carbs per hour
- Sports drinks, gels, bananas
Post-Workout (within 2 hours):
- 20-40g protein
- Carbs to replenish glycogen
- Example: Protein shake + banana (300-400 cal)
Periodization: Training Phase Eating
- Building/Off-Season: Slight surplus (200-500 cal over maintenance)
- Competition Prep: Maintenance or slight deficit
- Peak Performance: Carb loading, full energy
- Recovery Phase: Maintenance, extra protein
Warning Signs of Undereating
- Performance decline despite training
- Excessive fatigue
- Frequent illness/injury
- Loss of period (female athletes) — RED-S warning sign
- Poor recovery between sessions
- Mood changes, irritability
If you notice these, eat more — don't cut harder.
Body Composition for Athletes
Weight loss during training season is risky. If you need to cut:
- Do it in off-season
- Maximum 0.5% body weight per week
- Keep protein high (1g/lb)
- Monitor performance closely
- Work with a sports dietitian
Track Training Fuel Easily
Between workouts, classes, and life, logging food can be tedious. Snap a photo — Pandish tracks your high-calorie athlete meals without slowing you down.
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