Nutrition
- The science of nourishing the body
Essential Nutrients
Carbohydrates
Carbohydrates intake is 55-58% of total caloric intake
1 gram of carbohydrate = 4kcal
e.g. 2000 kcal/day = 1100-1160 kcal of carb’s (275-290g of carbs)
Carbohydrates provide your body with energy throughout the day, gives you the fuel for tough workouts and saves amino acids for muscle and recovery.
Where do we get carbs from?
Sources include: Whole grains, breads, fruits, vegetables, cereals etc
Protein
Recommended intake is 12-15% of total caloric intake.
1 gram of protein = 4kcal
e.g. 2000 kcal/day = 240-3000 kcal of protein (60 – 75 g)
Athletes and individuals which regularly exercise will have higher protein requirements.
Endurance athlete 1.2 -1.4g/kg body weight/day
Resistance training athlete 1.6-1.7g/bodyweight/day
Protein sources include: Meat, cheese, milk, eggs, nuts etc
Fat
Recommended intake is 25-30% of your total caloric intake
1 gram of fat = 9 kcal
2000 kcal / day = 500 – 600 kcal of fat (55-65g)
Good Fats
- Unsaturated fats – polyunsaturated and monounsaturated
- sources: fish, nuts, avocodos
Bad Fats
- Saturated and trans fats
- Sources: deep fried, junk food, fast food
Micro nutrients
Vitamins
Any of a group of organic compounds that are essential for normal growth and nutrition.
Minerals
In organic compounds that help macro-nutrients carry out metabolic processes
Essential Nutrient
Water
Try and get 2-3 cups of water 1-2 hours before working out.
Important for keeping up with optimal levels of performance and adequate recovery. If you are doing very strenuous activities over an hour hydrate with sports drinks that have electrolytes.
Nutrition is just as important as working out! Do not slack on your diet and it will help you benefit as an athlete
Work Hard, train smart & see results.
