As an athlete, the nutrition is a crucial part to our performance. A good balanced diet can improve our accomplishment as quick as possible. Furthermore, this is also very important for the people who work out to maintain their daily life always energetic.
As far as I am concerned, I always eat whatever I like, but the balance of the diet should provide protein, fat and carbohydrate along with vitamins, minerals and antioxidants that your body needs to succeed. A solid nutrition plan consists of a variety of fruit and vegetables, whole grains. Lean proteins and low fat dairy/soy foods. Additionally, the timing of your nutrients will be crucial for the recovery of your hard working muscles.
Let’s take a look the Calories today. Many times people will get stuck in a rut, eating the same foods each and every day. The truth is, your nutrient needs change from day to day depending on your activity level.
There are some statistics that people can consult.
1. Athletes/people who work out:
l Heavy training/competition days: 18-23 calories per pound/day
Contains: 60-65% carbohydrate, 15-20% protein, 15-20% fat
l Light training/days off: 15-17 calories per pound/day
Contains: 50-55% carbohydrate, 20-25% protein, 20-25 fat
Attention: Calorie needs may be higher if you are trying to gain weight. However, if you promote weight loss, you only can decrease by approximately 500 calories per day. Do not go below 1200 calories per day unless on a medically supervised weight loss program or after consultation with your doctor.
2. People who work in the office
l For adult males, we should multiply the body weight by 10, and add double the body weight to this value. [i.e., for a 150 lb male, 1,500 + (2 x 150) =1,800 cal/day]
l For adult females, we also should multiply body weight by 10, and add the body weight to this value. [i.e., for a 120 lb female, 1,200 + 120=1,320 cal/day]
There are going to have more information about other elements.