I am simply amazed at how many athletes don't understand the importance of proper nutrition for maximum performance. I have met athletes who want to increase bodyweight and lean muscle mass in order to move to the next level. They were very thin and upon reviewing their diet, it was no wonder. Here’s an example:
Question: What do you eat for breakfast?
Answer: A big bowl of Fruity Pebbles and milk
Question: What time?
Answer: 7am
Question: What time is your next meal?
Answer: 1pm
Question: Any protein in that meal?
Answer: No, just fries or mac & cheese
Question: Then you eat again about 6:00 p.m.?
Answer: Yes, steaks or hamburgers.
Their dinner was the best nutrition they had so far that day!
Question: Do you eat again before you go to bed?
Answer: Yes, usually some chips or cookies or something.
This is probably one of the worst nutrition programs I've ever seen from an athlete. They do deserve some credit though. They came to me to discuss how to improve their nutrition. They had at least realized that they weren’t following a good program.
Sports Nutrition in its most basic form isn't rocket science. You need to eat high quality protein sources* at every meal. You need to eat meals every 3-4 hours while you're awake; about 5-6 meals per day. You need to make sure you are getting enough calories from your food that will allow you to add lean muscle weight; roughly 500 calories per day above maintenance levels*.
Examples of high quality protein:
- Chicken
- Eggs & Egg Whites
- Salmon
- Halibut
- Tuna
- Lean Steak
How to determine you maintenance calorie level (calories needed to maintain current weight)
- For Men: multiply your current weight by 15
- For Women: multiply your current weight by 13
To gain muscle, add 500 calories to your maintenance calorie level.
Example:
For a man weighing 160lbs - Multiply 160 x 15 = 2400 calories
2400 calories per day is required to maintain his weight
To gain muscle he would need to eat 2900 calories per day
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