NUTRITION
HOW TO SET UP YOUR NUTRITION
START TRACKING YOUR FOOD
DECIDE WHETHER YOU WANT TO BE IN A CALORIC SURPLUS, DEFICIT, OR MAINTENANCE BASED ON YOUR GOALS
MAKE SURE YOU GET ADEQUATE PROTEIN
MAKE SURE YOU GET MICRONUTRIENTS
EXPERIMENT AND FIGURE OUT WHAT WORKS BEST FOR YOUR BODY
TRACKING FOOD
THE BEST WAY TO KNOW IF YOU ARE IN A SURPLUS, MAINTENANCE, OR DEFICIT IS TO WEIGH AND TRACK YOUR FOOD
TOTAL CALORIES SHOULD BE BASED ON GOALS AND RISK VS REWARD OF DOING IT
SURPLUS
EAT MORE CALORIES THAN YOU BURN EACH DAY
MAINTENANCE
EAT THE SAME NUMBER OF CALORIES AS YOU BURN EACH DAY
DEFICIT
BURN MORE CALORIES THAN YOU EAT EACH DAY
MOST ATHLETES DON'T CONSUME AN OPTIMAL NUMBER OF CALORIES FOR THEIR GOALS
GAIN MUSCLE (MASS)
CALORIC SURPLUS
LOSE FAT
CALORIC DEFICIT
PERFORM DURING SEASON
MAINTENANCE OR SLIGHT SURPLUS
STRENGTH/VERT/SPEED...
MAINTENANCE OR SLIGHT SURPLUS
RECOVER
MAINTENANCE OR SLIGHT SURPLUS
MOST ATHLETES DON'T CONSUME ENOUGH PROTEIN
PROTEIN HELPS YOU RECOVER
(PROTEIN HELPS THE BODY REPAIR MUSCLES THAT GET BROKEN DOWN WHEN PLAYING YOUR SPORT)
PROTEIN ALSO HELPS YOU BUILD MUSCLE
RESEARCH RECOMMENDS AROUND 1G PER POUND OF LEAN MUSCLE MASS
IF YOU DON'T KNOW YOUR LEAN MUSCLE MASS YOU CAN JUST USE YOUR CURRENT BODY WEIGHT AS A PLACE TO START
(I WEIGHT 160LBS, SO I WOULD AIM TO EAT 160 GRAMS OF PROTEIN EACH DAY)
THIS NUMBER COULD INCREASE IF YOU ARE TRYING TO GAIN MUSCLE OR LOSE FAT
HOW TO WEIGH FOOD
GET A SCALE
PREPARE FOOD
PUT PLATE ON SCALE
TURN ON SCALE
SET TO RIGHT UNIT (G/OZ/LBS....)
MAKE SURE IT SAYS 0.00 TO START
ADD FOOD
ITS IMPORTANT TO UNDERSTAND THAT MOST FOOD CHANGES WEIGHT WHEN COOKED AND THE NUTRITION LABELS ARE GENERALLY BASED ON RAW WEIGHT. FOR MOST MEATS I GENERALLY ASSUME THAT ABOUT 1/4 OF THE RAW WEIGHT COOKS OUT. SO 3 OZ ON THE SCALE ACTUALLY COUNTS AS 4 OZ OF MEAT & PROTEIN.
DIETS & FADS
YOUR "DIET" SHOULD BE INDIVIDUALIZED
YOU HAVE TO TEST FOODS OUT AND SEE WHAT WORKS AND WHAT DOESN'T WORK FOR YOU
SOME ATHLETES HAVE FOOD ALLERGIES/INTOLERANCES
SOME ATHLETES HAVE FASTER METABOLISMS
SOME ATHLETES BURN MORE CALORIES THROUGH EXERCISE
SOME ATHLETES ARE OKAY WITH EATING PLAIN/BORING
SOME ATHLETES HAVE TENDENCIES TO BREAK AND BINGE IF THEY FOLLOW A STRICT/ RESTRICTIVE DIET
FIGURE OUT WHAT WORKS BEST FOR YOU, NOT WHAT WORKED BEST FOR SOMEONE ELSE!
IT'S IMPORTANT TO UNDERSTAND THE RISK VS REWARD OF EACH DIET IN ORDER TO MAKE AN EDUCATED DECISION ON WHAT'S BEST FOR YOU
KETO DIET
CUT OUT CARBS (OR KEEP VERY LOW)
USE FAT AS PRIMARY ENERGY SOURCE
PEOPLE HAVE HAD SUCCESS LOSING BODY FAT USING THIS
THE REASON IS THAT ONE MAJOR MACRO IS TAKEN AWAY, THUS THEY CONSUME LESS CALORIES GENERALLY
COULD BE AN OFF-SEASON TOOL
NOT RECOMMENDED FOR MOST ATHLETES
MUSCLES STORE GLYCOGEN, WHICH IS THEN USED WHEN ATHLETES PLAY THEIR SPORT. THE FASTEST WAY TO REPLENISH THESE MUSCLE GLYCOGEN LEVELS IS THROUGH CARBS.
CARBS ARE THE EASIEST SOURCE OF ENERGY FOR THE BODY TO USE DURING MOST SPORTS
VEGAN DIET
PROTEIN IS THE BUILDING BLOCK FOR MUSCLES (MUSCLE REPAIR FROM INJURY OR PURPOSELY TRYING TO BUILD MUSCLE)
NOT RECOMMENDED FOR MOST ATHLETES
MEAT AND SEAFOOD ARE TWO OF THE BEST SOURCES FOR PROTEIN BECAUSE OF THE GREAT AMINO ACID PROFILES FOR MUSCLE REPAIR GROWTH
PROTEIN IS A BIG ISSUE WITH THE NUMBER OF CALORIES IT WOULD TAKE TO GET THE RIGHT AMOUNT OF PROTEIN
THE ONLY WAY I THINK THIS DIET IS POSSIBLE TO DO IN A SAFE WAY FOR ATHLETES IS IF YOU HAVE A PROFESSIONAL OVERSEEING & MONITORING EXACTLY WHAT YOU EAT AND WHEN YOU EAT IT
PALEO DIET
"IF IT RUNS, WALKS, FLYS, SWIMS, GROWS…"
BIGGEST ISSUE IS THAT PEOPLE GENERALLY DON'T EAT ENOUGH CALORIES ON THIS DIET
"IF IT FITS YOUR MACROS" DIET
TRACK EVERYTHING YOU EAT TO HIT YOUR DESIRED TOTAL CALORIE, PROTEIN, CARB, & FAT GOALS FOR THE DAY
NO FOODS ARE ELIMINATED AS LONG AS YOU CAN MAKE THEM FIT THE NUMBERS YOU HAVE SET FOR MACROS (PROTEIN, CARBS, FATS)
BIGGEST ISSUE HERE IS THAT MICRONUTRIENTS (VITAMINS &
MINERALS) ARENT REALLY ACCOUNTED FOR
VITAMINS AND MINERALS ARE VERY IMPORTANT FOR NOT ONLY OVERALL HEALTH BUT FOR
ATHLETIC PERFORMANCE
THIS IS SUPER PRACTICAL FOR MOST PEOPLE, JUST BE AWARE OF MICRONUTRIENTS AS WELL
THE VERTICAL DIET
CREATED FOR ATHLETES
(ESPECIALLY ATHLETES THAT NEED TO TAKE IN LARGE SUMS OF CALORIES)
ALL AROUND PRETTY SOLID
BIG EMPHASIS ON MICRONUTRIENTS
