Like fuel for a car the energy we need has to be blended. The blend that we require is as follows:

• 57% Carbohydrates (sugar, sweets, bread, cakes)
• 30% Fats (dairy products, oil)
• 13% Protein (eggs, milk, meat, poultry, fish)

The energy yield per gram is as follows: Carbohydrate - 4 calories,Fats - 9 calories and Protein - 4 calories.

What does a 50kg athlete require in terms of carbohydrates, fats and protein?

• Carbohydrates - 57% of 2410=1374 calories - at 4 calories per gram=1374/4=343 grams.
• Fats - 30% of 2410=723 calories - at 9 calories per gram=723/9=80 grams
• Protein - 13% of 2410=313 calories - at 4 calories per gram=313/4=78 grams

Our 50kg athlete requires :- 343 grams of Carbohydrates, 80 grams of Fat and 78 grams of protein