Low-intensity Athletes

The recommendations for low-intensity athletes include the following7:

  1. 6-10 g/kg of body weight in carbohydrates
  2. Fat consumption should be at minimum, 20% of the total energy intake
  3. Intake of protein should fall between 1.2-1.4 g/kg of body weight

Nutrient timing may be beneficial to low-intensity athletes as well. The International Society of Sports Nutrition issued a position statement on nutrient timing and it can be found here.

Foods to consider to meet your nutrition recommendations6:

  • Carbohydrates
    • wholemeal bread
    • brown rice and pasta
    • potatoes
    • wholegrain cereals and porridge
    • couscous and noodles
  • Proteins
    • Lean meat and poultry such as fish
    • Fish such as salmon and tuna
    • Eggs
    • Low-fat dairy products such as milk and yogurt
    • beans and lentils
    • Nuts (unsalted)
  • Fats
    • Fats consumed should be unsaturated fats. These can be either monounsaturated or polyunsaturated
    • Monounsaturated fats can be found in foods such as avocados, olive oil, cashews, or almonds
    • Polyunsaturated fats can be found in fish such as salmon, mackerel, and sardines. They can also be found in seeds such as pumpkin seeds
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