how many grams of fat are you supposed to get in a day? im an athlete.?

Question:

im a girl who is pretty active i played volleyball and ran track im really athletic and im going to run college track. im not over weight at all i just wanna lose a few inches and tone up a little before i go to run track and i have trouble with my diet should i cut out all sweets and drink nothing but water and eat only whole grain breads or what.. plz help

Answers:
Don't get too stressed over this. What you need is to follow an overall concept and a few rules for a healthy eating lifestyle as a runner. It will come like second nature once you adopt a diet routine.

Breakfast - 3 egg whites, bowl of oatmeal (water only, chop up a seasonal fruit and mix it in for the lost flavor), glass of OJ

Mid morning snack- cup of yogurt and a fruit

Lunch - Potatoe, rice, or pasta with some veggies.

Mid afternoon snack - handful of mixed nuts - a grapefruit or more yogurt if still hungry

DInner - Balanced meal with a serving of meat.

Be sure not to add too much salt to your food. Don't fry anything, boil your eggs in the morning as well as your complex carbohydrates (except potatoe, you can grill potato). Do what you like to your veggies but just don't drench it in high sodium or fattening sauce. Stay away from cheese. If you feel like snacking really bad, eat soy chips or some other healthy crunchy food. Also, as an athlete, you shoud be carrying around a large water bottle and should be sipping water all day.

Try to replace milk with soy milk. Don't drink soda but eat sweets sparingly. if you're gonna have sweets, only take 2-3 small bites of whatver it is.

Other Answers:
Before a contest (former bodybuilder) I would slightly cut my calories, adjust my carb intake but DOUBLE my cardio.

Stay away from sugars, caffeine and hi-glycemic foods.

2 days before a contest I would drink dandelion tea..it is a great diuretic.

Also change up your cardio. Swimming and HI / Low Intensity running worked best for me.fat just melted off.

Sprint as fast as you can for 30 seconds, walk 1 minute ..so on and so forth for 30 minutes ..this equals to 2hr of jogging as far as lung capacity training, explosive speed building and post workout body calorie consumption.

PS - healthy fats should be about 20% of your calorie intake.

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how many grams of fat are you supposed to get in a day? im an athlete.?

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