067 Nutrition for Athletes

First Principles of Nutrition for Athletes

1. Sufficient

Sufficient calories

Sufficient carbohydrates to replenish muscle glycogen and blood glucose

Sufficient fat to replenish intramuscular triglycerides, support hormones

Sufficient protein for muscle protein synthesis

Sufficient fiber to support long term gut health, which is essential for nutrient absorption

Sufficient micronutrients to support organs and their functions

2. Consistent

Consistent timing, food selection and amounts

Timing

Consistent timing of meals is compatible with consistent timing of training, sleep, hygiene, etc. 

Food Selection

Consistent food selection leaves more mental energy for other tasks

Food selection should be mostly automatic, with variety built into the pattern (I will go over this more in the ideal dietary pattern)

Amounts 

Consistent amounts allow you to adjust when needed – simple behaviors precede complex behaviors 

The Ideal Dietary Pattern

3-5 meals per day

3-5 foods per meal

1. A serving of animal-based protein per meal 

Yes, you can be vegan, I don’t know how – must have specific combinations of foods to ensure complete protein (most plant-based foods have incomplete amino acid profiles) 

1.8+ g/kg per day in protein 

Divide this number by the number of meals 

That’s how much protein you need per meal

150lb female *1.8g/kg – 120g/day / 3 meals = 40g/meal = 6 oz of cooked 85/15 beef

200lb male *1.8g/kg – 165g/day / 3 meals = 55g/meal = 6 oz of cooked 85/15 beef + 1 serving of 0% Greek yogurt

You can exceed this as long as it doesn’t cause GI distress or prevent you from consuming enough total calories

Build variety into the pattern – every 3rd day we have a serving of salmon, once a week we have shrimp, the other meals we have chicken or beef 

2. A serving of grains, roots, tubers

Choosing whole grains (oats, brown rice) or potatoes for at least one meal/day will make it more likely you eat sufficient fiber 

Minimum 3-4g/kg per day
Moderate 4-6g/kg per day
High 6-8 g/kg per day
Loading 8-10g/kg per day

Experiment to find the amount that is appropriate for you – then divide that number by the number of meals

150lb female *4g/kg – 270g/day / 3 meals = 90g/meal = 225 g jasmine rice + 1 serving of mango

200lb male *4g/kg – 365g/day / 3 meals = 120g/meal = 350g jasmine rice + 1 serving of mango

3. Two servings of fruit/veg per meal

Fiber – 20-40g/day

Micronutrients

This is where you can have the most variety 

4. A serving of fat 

If the animal-based protein is lean (chicken breast, shrimp, sirloin, egg whites)

Fruit-based - Olive oil, avocado

Animal-based - Butter, cheese 

Nuts and seeds

Establish your pattern 

Preparation (all at once, every few days, daily, delegated)

Start with weighing AND logging

Then go to just weighing 

Then, if you need to adjust amounts, you can adjust from your pattern