How can athletes balance calorie surplus with maintaining sports performance?
To balance calorie surplus while maintaining sports performance, athletes can follow these steps:

1. Calculate daily calorie needs: Determine the athlete's daily calorie needs based on their body weight, age, sex, and activity level. This will help to create a calorie surplus without overdoing it.

2. Prioritize high-quality protein: Emphasize lean protein sources like chicken, turkey, fish, and legumes to support muscle growth and repair. Consume 1.2-1.6 grams of protein per kilogram of body weight daily.

3. Choose nutrient-dense carbohydrates: Opt for complex carbohydrates like whole grains, fruits, and vegetables, which provide essential vitamins and minerals for optimal sports performance.
As an athlete, it's crucial to find the right balance between calorie intake and performance. Here are some tips to help you achieve that:

1. Understand your energy needs: Consult a sports nutritionist or a registered dietitian to determine your daily calorie needs based on your body weight, age, and activity level. This will help you identify the right amount of energy you need to consume to support your training and performance.

2. Focus on high-quality carbohydrates: Carbohydrates are the primary source of energy for athletes.