Nutrition needs can vary from one athlete to another depending on the sport, training phase, total energy expenditure, body composition goals, & so much more. Even athletes on the same team (& the same position) can have different nutrient needs! Recommendations can be different based on: ▪️Energy + nutrient needs: An athlete’s calorie, macronutrient (protein, carbs, fat) & micronutrient (vitamins, minerals) are all individualized based on total daily energy expenditure (TDEE) and body comp goals. Energy expenditure is impacted by age, body weight, training load. ▪️Body composition goals: Athletes working to gain weight will need to incorporate more calories in meals & snacks throughout the day. They may eat more frequently, have larger portions, and choose more energy dense options than an athlete with weight maintenance or weight loss goals. ▪️Food preferences/intolerances: What food an athlete tolerates before training can vary greatly. Individuals who have a hard time keeping solid food down may opt for a shake/smoothie. The amount of protein tolerated before a practice/competition also varies. After training, athletes can consume carbohydrates & protein from plant-based foods or from animal sources, depending on their personal dietary preferences. Shown on the left is a tempeh, pasta, & vegetable dish; on the right a meal with grilled chicken, potatoes & vegetables - both nutritious post-training options. ▪️Sweat rate: Sweat rate typically ranges from 1-4 lbs/hr. General hydration guidelines recommend consuming 16 ounces (2 cups) of fluid for every pound lost during exercise. Electrolyte replenishment is recommended for all athletes participating in intense training lasting longer than 1 hour. Heavy sweaters may need to consume a product with higher amounts of sodium. ▪️Injury history: Athletes recovering from an injury have greater protein needs to promote tissue rebuilding. There will also be an emphasis on omega-3 fatty acids, vitamin D, & antioxidants during rehab. Please tag + share with someone who may find this helpful!💚 #sportsnutrition #fuelyourbody #sportsdietitian #eleatnutrition #nutritiontips #sportsrd