Athletes and all other people who need endurance have to choose their diet carefully. Their calorie consumption is way above the average for their age and gender, so they have to eat more to make up for all this effort. They have to balance their nutrients in a way that enables them to consume the calories they burn, the purpose being to maintain a steady weight over time. Some of them even need to gain some weight, so they have to include high calorie foods in their diet to help them achieve their goals.
Nonetheless, the weight gain should consist from muscle mass rather than fat, so the nutrients these calories are gained from also matter. Athletes, as well as all other hyperactive people, need to take all vital nutrients from their diet. They need to proper amounts of magnesium, iron, calcium, vitamin C, selenium, potassium and vitamins B, as all these substances are directly involved in the healthy development of muscles.
The best high calorie diet for athletes is usually the one recommended by their personal trainer or coach. Most top performers work with nutritionists and dietitians who can help them put together a nutrition plan to serve their specific needs. When you are an athlete, you have to give your best each and every day, in each training session, and not only during the major competitions. In order to become one of the world’s best performers in your sport, you need thousands of days of hard training. A good calories training program for athletes gives them the strength and the energy to train hard every day, without exhausting themselves, without losing weight and without becoming ill.
The other thing to consider is the calorie distribution across all food groups. You need to balance the carbohydrates with protein and fats, so that you can enjoy all their health benefits. Besides, if you ignore this issue and you take your extra calories exclusively from carbs, you may soon discover you start gaining a lot of weight. Once this process starts, it’s going to be very difficult to control, so it’s much better to prevent it in the first place.
It’s a good idea to add the extra calories from nutrient-dense foods such as peanut butter, dried fruit, almonds and nuts. They have a very high calorie content, while being very healthy. Moreover, fresh fruit can be replaced with freshly squeezed fruit juice, as it can provide a much higher calorie intake. Whole milk is another healthy way of adding some extra calories to one’s diet without losing its nutritional value.
These are the basic principles of a healthy high calorie diet. However, if you intend to increase your daily calorie consumption, you should discuss this intention with your doctor or with a professional nutritionist. By asking experts to help you, you can be sure you are going to be safe and healthy, so that you can have the energy to become a top performer.