Power-fuel Nutrition

Proper nutrition is essential for optimal functioning of the body during training. It is vital to learn the different types of food and amounts needed to maximize performance. Everyone is made differently and pursues different goals than others. Don't get stuck on shooting for 2,000 calories every day!

Macronutrients

Proteins

For athletes, this nutrient's most important role is the prevention of muscle breakdown and muscle protein synthesis. Proteins can be found in a wide variety of meats, beans, eggs, quinoa, dairy products, etc. Consuming different types of protein-rich foods (complete proteins) ensures you're receiving all of the benefits. Protein provides 4 kilocalories/gram (kcal/g).

Carbohydrates

Carbohydrates are the body's preferred source of energy. Examples of carbohydrate-rich foods include breads, fruits, pasta, milk, and other sugar, wheat, or starch-containing foods. Gatorade and its equivalents are good supplementation options for consumption based on the timing of exercise. Carbohydrates provide 4 kcal/g.

Fats

Fats are metabolized for energy when the body is at rest and during low to moderate exercise intensity. Not all fats are considered "bad" but it is advised to keep saturated fats to a minimum. Consuming foods such as oils, fish, nuts, and avocados are rich in unsaturated fat (often liquid at room temperature), which is linked to a healthier heart. Fats provide 9 kcal/g.

How much do I need to consume?

Protein

1.2 - 2.0 g/kg bodyweight/day

(g/kg/d) if calories are adequate. Those maximizing skeletal muscle growth should be in the 1.7-2.0 g/kg/day range.

Carbohydrates

3-12 g/kg/d which is dependant upon intensity and duration of exercise (moderate intensity & 30-60min = 5-7 g/kg/d).

Fats

Dependant on protein and carbohydrate intake. Generally 1-2 g/kg/d or ~20-35% of daily caloric goal. (Dunford & Doyle, 2022)

0.25 - 0.30 g/kg (~15-25g) within two hours post-exercise

30 - 40 g before sleep

(Jäger et al., 2017)

1 - 4 g/kg within 1-4 hours before exercise

1.5 g/kg within first hour of post-exercise (Dunford & Doyle, 2022)

30 - 60 g during each hour of exercise lasting 1-2.5 hours, up to 90 g/h for exercise longer than 2.5 hours (Thomas et al., 2016)

Supplements?

Supplementation should always be secondary to whole foods. Macronutrient and medicinal (vitamins and minerals) supplementation is only necessary if the diet does not provide sufficient requirements, which may be observed with individuals requiring near-maximum specifications of nutrition/calories. Few legal supplements intended to directly enhance performance show significant results for participants of research. Ergogenic aids include examples such as creatine, caffeine, beta-alanine, etc. The best protocol is to try the aid and deem it necessary or not, depending on the influence of each individual (Edenfield, 2020).

The Bottom Line...

Calculation of nutritional needs can be beneficial to performance. Be mindful of your eating habits but not to the extent of psychosis! Eating a balanced diet with lots of different types of foods ensures you're fueling your body to it's maximum potential. Also, enjoy your "comfort foods" in moderation, its good for the brain!

Everyone's nutritional needs are considerably different depending on how much physical activity is pursued, among other personal/biological differences. The key here is that the consumption of 2,000 calories per day is a general recommendation with some people needing considerably more, or even less, depending on personal fitness goals.

Learn more from the USDA: MyPlate

References

Dunford, M., & Doyle, A., J. (2022). Nutrition for sport and exercise (5th ed.). Cengage Learning, Inc.

Edenfield, K. M. (2020). Sports supplements. Primary Care: Clinics in Office Practice, 47(1), 37–48. https://doi.org/10.1016/j.pop.2019.10.002

Jäger, R., Kerksick, C. M., Campbell, B. I., Cribb, P. J., Wells, S. D., Skwiat, T. M., Purpura, M., Ziegenfuss, T. N., Ferrando, A. A., Arent, S. M., Smith-Ryan, A., Stout, J. R., Arciero, P. J., Ormsbee, M. J., Taylor, L. W., Wilborn, C. D., Kalman, D. S., Kreider, R. B., Willoughby, D. S., … Antonio, J. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14(1). https://doi.org/10.1186/s12970-017-0177-8

Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501–528. https://doi.org/10.1016/j.jand.2015.12.006