A well-structured diet is paramount for peak performance in any athletic endeavor. Proper nutrition fuels your workouts, supports muscle recovery, and enhances overall energy levels. Understanding your body’s specific needs is key. Consider factors like your training intensity, workout duration, and individual metabolism. A balanced diet rich in complex carbohydrates, lean proteins, and healthy fats is essential for sustained energy and optimal muscle function. Hydration is equally crucial. Dehydration can significantly impact performance, leading to fatigue and decreased endurance. Ensure you’re consistently replenishing fluids throughout the day, especially during and after intense workouts. Electrolyte balance is also important, especially during prolonged exercise.
SUMMARY/CHEAT SHEET for setting up your diet (calorie tracking) for fat loss
1g protein = 4 calories
1g carbohydrates = 4 calories
1g fats = 9 calories
25-45 calories per kg bodyweight (25 if you have a lower activity level, up to 45 if you have an extremely high activity level. If you aren’t sure and need to ask the question, 25!
2-2.5g protein per kg bodyweight
0.5-1g fats per kg bodyweight
Make up the rest with carbohydrates
***The example person***
100kg starting bodyweight
2,500 calories
200 grams protein (800 calories)
100 grams fat (900 calories)
2,500 – protein & fat cals = 800 calories remaining
= 200 grams carbs
Our example person’s macros
200g protein
200g carbs
100g fat
Track bodyweight and calories daily for 2 weeks
If losing 0.25-1% of your bodyweight per week, nothing changes
If your bodyweight stagnates for a week, nothing changes
If your bodyweight stagnates for 2 weeks, adjust calories down 10%, while maintaining existing activity levels
Now, if you come to me and say “my starting calories are A LOT”
Track everything you eat and drink for 2 weeks as well as your daily bodyweight, and we’ll see if you think it’s a lot!!
If your calories drop below 1,800 – it’s time to start increasing your activity level because that’s not a lot of food, and unless you are a very very small human, it’s not enough to get a reasonable level of nutrition.
This “cheat sheet” is something I wrote up many years ago as a simple, quick and easy way to start a diet when new to tracking calories. It’s designed for weight loss, not optimal performance and is simply the point we start at before layering in more specific nutrition for the client.
Feel free to use the contact form or email me directly [email protected] if you have any questions
Nick
