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