Research has shown to that adapted feeding for sport people is necessary. The importance of it may not become exaggerate.

Consistency of feeding
A good feeding must contain the three basis components: carbohydrates (fuel), fats (combustion and building material) and  proteins (building material and if carbohydrates have been consumed as well as fuel). Moreover food must contain the necessary vitamins, minerals and sufficient water.


Feeding endurance sportsmen and sportswomen
Because endurance sportsmen and sportswomen consume many carbohydrates they must eat carbohydrate rich. For this reason the recommended feeding percentages for endurance sportsmen and sportswomen are 60% carbohydrates, 15% proteins and 25% fats. Too much fat and too few carbohydrates are frequently eaten. Also there can easily arise a vitamin B, iron and magnesium shortages arise, because these are involved in energy combustion. Must be watched out for an proteins shortage, because muscle mass go lost. The proteins share in the total energy value of the meal can also not too large: never more than twenty per cent. Moreover drink about three liter each day.


Feeding at injuries and sickness
At injure the body has more need for building materials. There is more demand to proteins, minerals (for example calcium at bones broken), vitamins and water. Generally the training scope will decrease as a result of which the energy need is diminish also. The feeding percentages for this reason must be adapted: carbohydrates 55%, proteins 18% and fats 27 %. A sick someone has generally little appetite. This comes be ordinary by sickness, but also because of the restricted energy usage. For this reason the food few carbohydrates and fats can contain, but more proteins, vitamins and minerals. Also the food must be easily digestible.
 

4 groups
For a varied and healthy diet you can use the disk of four. Take for every meal (have breakfast, lunch, dinner) from each group a product. Thus you can be combined there certainly of its that the foodstuffs in the correct manner.

	Disk of four
Group 1	Bread, rises, macaroni, grains products, potatoes and pod fruit.
	Source for: starch, proteins vegetable, feeding fibres, vitamin B complex and minerals.
Group 2	All vegetables and fruit.
	Source for: feeding fibres and vitamin C.
Group 3	Milk and milk products, cheese, flesh, flesh products, chicken, fish and eggs.
	Source for: animal proteins, vitamin B complex and minerals.
Group 4	Margarine, halvarine and butter.
	Source for: fat, vitamin D and linol acid (margarine).

Observations concerning some foodstuffs

Digestion
How long it lasts before food has passed stomach.

Energy usage at several activities

Running
At running the energy usage per hour right is:
In kilometer speed: 1.012 kcal * speed * body weight.
In miles speed: 1.629 kcal * speed * body weight.
 
Below a table in which the energy usage per hour by kilo and pound body weight has been calculated for several speeds. In the last column the usage for someone of 60 kg (or 132 lbs) has been calculated per hour.

Some other activities

Calculation energy usage
See Energy usage by sport (tip)
 

The energy usage to run a distance is independent of the runningspeed
In kilograms and kilometers
How larger the effort how the larger the energy usage will be. But pays attention to: who runs with a speed of for example 15 km/h uses in that hour 15.0 kcal by kilo body weight. Someone of 60 kg has for running 15 km: 900 kcal (1 hour x 15.0 kcal x 60 kg) necessary.
If someone run 10 km/h he/she consumes per hour 10 kcal by kilo body weight. This runner weighs also 60 kg. For running 15 km costs then 1.5 hour x 10 kcal x 60 kg: also 900 kcal. consume. Running a distance costs therefore always same to quantity energy, independently of the speed with which that happens. However at walking the total energy usage is something less, because at walk more efficiently with energy.
In pounds and miles
How larger the effort how the larger the energy usage will be. But pays attention to: who runs with a speed of for example 10 miles/h uses in that hour 7.40 kcal by pound body weight. Someone of 130 pound has for running 10 miles: 962 kcal (1 hour x 7.40 kcal x 132 pound) necessary. If someone run 5 miles/u  he/she consumes per hour 3.70 kcal by pound body weight. This runner weighs also 132 pound. For running 10 miles costs then 2 hour x 3.70 kcal x 130 pound: also 962 kcal. consume. Running a distance costs therefore always same to quantity energy, independently of the speed with which that happens. However at walking the total energy usage is something less, because at walk more efficiently with energy.

Energy usage per day
The number of calories that has burned per day dependently on age, line, weight and the physical activities which you undertakes. The total calorie combustion per day exists from the rest metabolic (BMR) plus energy which is necessary for all your occupations. The total energy usage is equal to BMR * PAL. The (P)hysical (A)ctivity (L)evel are a value (between 1.2 and 2,2) that the level of the physical activity of someone indicates. Regularly active you are if move during your work regularly (e.g. salesmen) and a couple time per week sports. Light actives are most people. See also Calculation calorie usage per day (tip).
 

Table rest metabolic (BMR)

Calorie usage tables
Below as an example two usage tables for people with a normal weight.

Energy value
How many calories provide one gram. These data you need at calculations mentioned below.

Composing total energy need of a day
See also: Nutritional charts.

Example 1
Below a example of required carbohydrates (60%), proteins (15%) and fats (25%) for someone who use per day 3000  kcal.

Example 2

Observation
It is very cumbersome to get the correct proportions. Tip: calculates the composition of your food on an average day. You have then overall picture how sits with the number of carbohydrates, proteins and fats.
 

Energy supply by liter oxygen
The energy sources are carbohydrates (one gram provides 4 kcal), fats (9 kcal), proteins (4 kcal) and alcohol (7 kcal). To burn energy there is oxygen necessary. Carbohydrates provide most of the energy by liter oxygen, namely 5 kcal. Fats provide 4.7 kcal  and proteins 4.5 kcal It is now also clear why during the marathon after the 30km point you run more slowly : carbohydrates have been consumed, there mainly fat combustion takes place.
During sleep we obtain our energy for 90% from fat. During ordinary physical activities is that 60-70% and the rest from carbohydrates. At light sport activities the usage decreases up to 50%. At intensive sports training to 20-30%. At very intensive sports training the proportion of carbohydrate combustion has decreased to 100%.

Some tips
·	Vitamin C promotes the prerecording of most of the trace elements.
·	Coffee, tea and most of softdrinks (particularly cola) slow down the prerecording of trace elements. For this reason do not use these spirits at or shortly after the meals.
·	Also milk slows down the prerecording of iron.
·	Cooked vegetable is healthier than raw.
·	Raisins contain particularly many carbohydrates and also fibres, iron and potassium.
·	Carbohydrates are with water the most important feeding substances for endurance sportsmen and sportswomen sportsmen.
·	After a considerable effort have you the first hours approximately 125 gr. carbohydrates necessary. A beer has not been arranged for that: it contains only 8 gr. Moreover alcohol accelerates the issuing of urine what more liquid loss meant.
·	Cafeine stimulates the fat combustion.
·	Calories or joules: 1 kcal = 4.2 kJ
·	A good convalescence drink: 70% eggs and 30% milks or 50% milks and 50% potatoes.
·	Carbohydrates are converted into fats when the offer is larger than the body in the muscles and liver can store.
·	Too much proteins  is converted into carbohydrates and fats.
·	Fish, poultry and vegetable proteins sources contain much less saturated acids than other  proteins sources.
·	Milk and milk products provide nearly all amino acids which we have necessary.
·	At evening training it is better for the recovery to eat for sports something light and after the training the warm meal.
·	Flesh contains by 100 gr. 2 up to 7 milligram iron. In contrast to vegetable products at flesh rather much iron (up to 30%) is taken by the body.
·	Carbohydrates are connections of carbon, hydrogen and oxygen.
·	You measure weight always on approximately the same time: the bests after standing up.