067 Nutrition for Athletes

Send us Fan MailFirst Principles of Nutrition for Athletes1. SufficientSufficient caloriesSufficient carbohydrates to replenish muscle glycogen and blood glucoseSufficient fat to replenish intramuscular triglycerides, support hormonesSufficient protein for muscle protein synthesisSufficient fiber to support long term gut health, which is essential for nutrient absorptionSufficient micronutrients to support organs and their functions2. ConsistentConsistent timing, food selection and amountsTimingConsistent timing of meals is compatible with consistent timing of training, sleep, hygiene, etc. Food SelectionConsistent food selection leaves more mental energy for other tasksFood selection should be mostly automatic, with variety built into the pattern (I will go over this more in the ideal dietary pattern)Amounts Consistent amounts allow you to adjust when needed – simple behaviors precede complex behaviors The Ideal Dietary Pattern3-5 meals per day3-5 foods per meal1. A serving of animal-based protein per meal Yes, you can be vegan, I don’t know how – must have specific combinations of foods to ensure complete protein (most plant-based foods have incomplete amino acid profiles) 1.8+ g/kg per day in protein Divide this number by the number of meals That’s how much protein you need per meal150lb female *1.8g/kg – 120g/day / 3 meals = 40g/meal = 6 oz of cooked 85/15 beef200lb male *1.8g/kg – 165g/day / 3 meals = 55g/meal = 6 oz of cooked 85/15 beef + 1 serving of 0% Greek yogurtYou can exceed this as long as it doesn’t cause GI distress or prevent you from consuming enough total caloriesBuild variety into the pattern – every 3rd day we have a serving of salmon, once a week we have shrimp, the other meals we have chicken or beef 2. A serving of grains, roots, tubersChoosing whole grains (oats, brown rice) or potatoes for at least one meal/day will make it more likely you eat sufficient fiber Minimum 3-4g/kg per dayModerate 4-6g/kg per dayHigh 6-8 g/kg per dayLoading 8-10g/kg per dayExperiment to find the amount that is appropriate for you – then divide that number by the number of meals150lb female *4g/kg – 270g/day / 3 meals = 90g/meal = 225 g jasmine rice + 1 serving of mango200lb male *4g/kg – 365g/day / 3 meals = 120g/meal = 350g jasmine rice + 1 serving of mango3. Two servings of fruit/veg per mealFiber – 20-40g/dayMicronutrientsThis is where you can have the most variety 4. A serving of fat If the animal-based protein is lean (chicken breast, shrimp, sirloin, egg whites)Fruit-based - Olive oil, avocadoAnimal-based - Butter, cheese Nuts and seedsEstablish your pattern Preparation (all at once, every few days, daily, delegated)Start with weighing AND loggingThen go to just weighing Then, if you need to adjust amounts, you can adjust from your pattern