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
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