NUTRITION

Nutritional Guidance

Up to 80% of an individual’s gains and losses can be attributed to what they put in their body. A well-defined exercise program will only be as successful as an individual’s diet allows it to be. Consuming calories in excess will result in a weight increase, and a deficit will result in weight loss.

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Basal Metabolic Rate

Your basal metabolic rate (BMR) is a measure of how much energy or calories it takes to sustain regular body functions without taking activity level into consideration. Use this BMR calculator to determine how many calories you need to consume to maintain weight while doing nothing. To determine based on activity, use the multipliers below:

Activity Multiplier

Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extra active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)

 

 

Should I use protein supplements?

A protein supplement is just that, a supplement – it is meant to step-in for the protein that you’re missing in your diet. If you are eating a balanced diet that includes whole proteins, you do not need to have protein shakes every day. However, a protein shake immediately following a workout is beneficial for muscle recovery.

 

How much protein should I eat?

Use the following chart to determine your intake based on kg of bodyweight and training type.

Should I cut out carbs from my diet?

The human body is powered by glycogen derived from carbohydrates. Without carbs, your brain and muscles must derive energy from other less efficient sources, which may diminish cognitive function and overall energy levels. Consume your carbs early in the day to use their energy efficiently- this will also help to decrease late night sugar cravings.

 

Activityg of Protein/Kg of Bodyweight
Sedentary0.8
Strength Maintenance1.2-1.4
Strength Hypertrophy (Muscle Mass)1.6-1.7
Endurance1.2-1.4
High-Intensity Interval Training1.4-1.7
Weight Restricted1.4-1.8
After Exercise.1