When asked of a diet plan for an individual concerned with both mass development and improving maximal speed and agility it is quite clear we are entering a veritable minefield where balancing complex training demands with nutritional support is critical for success. That said, the solution is a great deal simpler than most suspect and may be addressed via these basic steps with the following assumptions:
Assumption 1: No athlete will achieve their potential without managing a proper diet.
Assumption 2: Per observation from a recent series of consults with very prominent teams, not one diet possessed sufficient high quality protein, fats or cruciferous vegetables. With great emphasis upon ‘high quality’, each diet was lacking. Don’t make the same mistake and allow your efforts to be wasted by errors at the dinner table.
Assumption 3: As it relates to agility training, understanding psychomotor and cognitive processes, it is best to approach this aspect of conditioning with understanding peak performance occurs at approximately 4pm or mid the waking day. Please note this will vary due to environmental habits that must be considered with circadian rhythms and influences of melatonin and cortisol secretion.
Assumption 4: Said individual is in a highly demanding training session given the multiplicity of their goals and respects the importance of recovery measures. This will be of enormous consequence when we consider energy expenditure and caloric requirements.
Assumption 5: The final conditions assume the individual has a physical history in training, hence there is no learning curve to be considered with and general levels of fat and body composition are at satisfactory levels and to remain relatively constant.
Condition 1: Each individual will respond slightly differently to diet hence respect your personal traits and responses.
The first consideration is understanding work level and required calories, to which each individual must access intensity level and duration of training daily, further influence by general conditioning. Quite naturally said amounts will need to be massaged to suit personal characteristics and near the end of this article I have made very general assumptions to suit our example. As an aside, there are many online calculators that compute net calories expended based upon level of daily exercise, height and weight.
Following an understanding of caloric requirements, I make use of the basic assumption of a male consuming 2 to 2.2 grams of protein per kilogram of body weight with a personal preference of the higher side. In this manner a male weighing 200 pounds (90.7 kilograms) will consume between 181 and 200 grams of protein daily, equating to calorie count of 724 to 800.
From this point and make use caloric requirements required as per daily and weekly calculation based upon training duration and intensity levels, the component of calories via protein is subtracted to give the amount to be distributed between high quality fats and proteins. This is now a simple process of distributing fats and carbohydrates per personal response rate.
Assuming the individual, recall weighs 200 pounds (90.7 kilograms), is involved in highly intense training (i.e. 3 hours daily), six times per week, a standard daily caloric consuming is approximately (please remember this is approximate) of upwards of 5,000 to 5,500 calories per day divided between five plus meals.
Prep your food to stay on track of your eating goals.
Calories = 5,500 (please remember this is an average amount daily and will appropriately fluctuate within a weekly and monthly schedule).
Protein = 2,220
Remaining Calories 3,330
General Calorie Distribution (in this instance, 40% protein, 30% carbohydrate and 30% fats)
Carbohydrate = 1,615 calories (approximately 15% from fibre, note 1 gram carbohydrate equals 4 calories), 404 grams
Fat 1,615 calories (note 1 gram fat equals 9 calories), 179 grams
Quite naturally said distribution will vary with many preferring an equal one-third distribution between protein, fats and carbohydrates.
As an additional point, should the individual have scheduled training days with less caloric requirements carbohydrates will drop measurably, typically in the range of 10 to 25 per cent off normal amounts, albeit some will reduce said amounts more.
Food is fuel and in this situation, where an athlete is involved in such intense training one can see there is significant emphasis upon food supply and ‘reason one’ why teams dedicated upon success invest heavily in food services and a culinary staff for players. Quite naturally a dedicated culinary staff is only for the elite level but all athletes can make use of the following healthy caloric dense items in their diet.
Prepared by John Davies
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