I recently read and article about eating for performance that gave a good, easy to follow break down about how to structure your meals to be a better athlete. Here are the basics, but read the full article HERE.
1. Simplify Your Daily Meal Template
- Space your meals equally thought out the day
- Divide you macronutrients (fats, proteins, carbs) equally though out the day, with more emphasis on carbs near training times.
2. Diversify Your Plate
- Eat foods as close to their natural state as possible
3. Calories are King
- Eat enough to fuel your body based on your goals and daily training. Estimating your daily caloric needs is essential to your performance. Reference this chart from Renaissance Periodization as a starting point.
4. Protein, Protein, Protein
- When building your dietary plan for protein, aim for 1.0 g/lb per day.
- Multiply that by 4 (calories per gram of protein) to get your total protein calorie requirement.
- Subtract that number from your total daily calorie goal to determine the correct amount of carbohydrates and fats you will need.
5. Carbs are Critical
- Shoot for 1-2 g/lb per day- closer to 2g/lb on training days and 1g/lb on non-training days
- When building your dietary plan for carbohydrates, aim for a gram per lb/day.
- Multiply that number by 4.
- Subtract that number from your daily calorie goal from above to determine the correct amount of fats you will need.
6. Fit in Fats
- Fats are a good, long duration exercise energy source
- Find the number of calories you have left after you have accounted for protein and carb intake.
- Divide that number by 9 (calories per gram of fat).
7. Use Supplements to Supplement
- Top supplements to use are Whey protein, creatine, fish oil, greens for vitamins and minerals and fiber