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NUTRITION NOTES FOR TRAINING
as protein sources THE IMPORTANCE OF NUTRIENTS Focused training requires getting enough of the six nutrient groups in balanced amounts: 1. CARBOHYDRATES Carbohydrates are the most important source of energy of the body, and should make up about 60% of your total energy intake. This means a daily intake of about 4-6 grams per kilogram of body mass. Getting enough carbohydrates decreases loss of muscle mass. Good sources of carbohydrates are whole-grain products, potatoes, whole-grain rice, macaroni, vegetables, fruits and berries. 2. PROTEINS Proteins are the building blocks of tissues. Sufficient protein intake ensures muscle mass growth and decreases loss of muscle mass. Proteins should be the source of about 20% of your total energy. Your protein intake should be 1.5-2 grams of protein per kilogram of body mass. Good sources of protein are lean meat, chicken, fish and non-fat dairy products. 3. FATS Fats are the body’s third source of energy. They are also the source of essential fatty acids and fat-soluble vitamins. About 20% of the total energy should come from fats. Opt for unsaturated fats. You can use light spreads on bread and use vegetable oils for baking and cooking. 4. and 5. VITAMINS AND MINERALS Sufficient amounts of vitamins and minerals are essential in maintaining a healthy body. A healthy, mixed diet is the best source of vitamins and minerals. 6. WATER Water controls vital functions. You should drink at least 2-3 liters of water a day! ---------------------------------------------------------------------------------- DIET SEASON AND OFF SEASON I start dieting well in advance, about five months before a competition. This way my calories don’t fall too low, and I’m able to train intensively until the end. During diet season, my diet contains about 1500-1750 calories daily. Eating at regular intervals every 2-3 hours keeps my blood sugar level up and I don’t feel a need to slip from my diet. On Saturdays I let go and tend to eat more carbohydrates. This way, my metabolism doesn’t slow down. Even when dieting, I’m careful to make sure that I get 2 grams of protein per kilogram of body mass. I eat protein from a different source at every meal. I also drink a lot of water, 3-4 liters per day. When I get sudden pangs of hunger, I eat carrots, cucumbers, tomatoes or cabbage. These foods contain very few calories. I drink coffee with moderation. During off season, I eat between 2500 and 2700 calories, depending on the day. Depending on the day’s energy needs, I consume more or less calories. I eat the same foods as when dieting; only larger quantities. I even eat junk food sometimes, but only rarely. DIET SEASON DIET PLAN 1500-1750 CALORIES Breakfast oat flakes, 50 g “Bull’s Power” protein powder, 20 g coffee, 2 dl of milk Lunch potatoes or rice, 150-200 g chicken, 110 g peas, 30 g lots of vegetables After working out, “Bull’s Power Recovery” recovery drink. Snack non-fat quark or Italian ricotta, 1 carton (about 2 dl) a can of pineapples coffee + carrots (yum, good combination!) (an apple, if I feel like I need carbohydrates) Dinner potatoes or rice, 150-200 g vegetables fish, 120 g Evening snack 1 whole fried egg and 4-5 egg whites 3 rice cakes vegetables OFF SEASON DIET PLAN 2500-2700 CALORIES Breakfast muesli, 70 g “Bull’s Power” protein powder, 20 g 2 dl of milk coffee Lunch rice, 250-270 g chicken or fish, 120 g mixed vegetables Snack non-fat quark or Italian ricotta, 1 carton (about 2 dl) 1 can of pineapples a banana or an apple “Bull’s Power Recovery” recovery drink after working out Dinner rice, 250-270 g lean hamburger meat or turkey, 120 g vegetables Evening snack 1 whole egg and 3-4 egg whites bread or fruit NB: 1 US cup is about 2.4 dl 1 liter is about 33.8 liquid ounces 1 g is about 0.035 ounces 1 kg is about 2.2 pounds --- |
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