Nutrition for Training: A Beginner's Guide
Nutrition can be complex, and figuring out what to eat for optimal training can be overwhelming.
This blog post aims to simplify things and provide you with a solid foundation to build on.
Understanding Your Calorie Needs
First, calculate your Total Daily Energy Expenditure (TDEE). This is the number of calories you burn each day. Several online calculators can help you with this, like the one available here. Remember, this is a starting point, and you might need to adjust it based on your progress.
Macronutrients: The Building Blocks
Once you know your TDEE, it's time to understand macronutrients: protein, carbohydrates, and fats. Each gram of protein and carbs contains 4 calories, while each gram of fat packs 9 calories.
There are various macronutrient breakdowns you can follow, depending on your goals.
Here are a few examples:
Balanced: 30% protein, 35% carbs, 35% fat
High-carb: 30% protein, 50% carbs, 20% fat
High-fat: (for some individuals) 30% protein, 20% carbs, 50% fat
Why Macronutrients Matter
Each macronutrient plays a specific role in training and recovery:
Carbohydrates: Your body's preferred fuel source, especially during intense workouts. Carbs are stored as glycogen, which your body readily uses for energy. Replenishing glycogen stores after exercise is crucial for recovery.
Protein: Essential for building and repairing muscle tissue. Exercise creates microtears in muscle fibers, and protein helps rebuild them, leading to stronger muscles. Protein also plays a role in enzyme function and hormone production.
Fats: Provide sustained energy during exercise, particularly for longer durations. They also aid in nutrient absorption and hormone regulation. While not the primary fuel source, fats are valuable for athletes, especially those in endurance training.
Pre and Post-Workout Nutrition
While pre and post-workout nutrition are important, they should be built on a solid foundation of consistent daily macronutrient intake and proper hydration. Once you've dialed that in, here's a quick guide:
Pre-workout (60-30 minutes before): Aim for 0.5-1 gram of carbs per kilogram of body weight. Choose high-glycemic index (GI) and low-fiber carbs for fast absorption.
Post-workout: The amount depends on your body weight and training intensity, but generally, aim for 20-40 grams of protein to support muscle repair and growth. Additionally, consume 1-1.5 grams of carbs per kilogram of body weight to refuel glycogen stores.
Hydration: The Often Overlooked Factor
Don't underestimate the importance of hydration! Aim for at least 2 liters of water per day, and adjust based on your body weight and activity level. Proper hydration significantly impacts your performance and recovery.
Keep it Simple, Keep it Sustainable
Just like training, consistency is key in nutrition. Don't overcomplicate things. Find what works best for you and stick with it. Tracking your macros for a month or two can be helpful initially, but eventually, you'll develop an intuitive understanding of your needs. Remember, individualization is key. What works for someone else might not be optimal for you.
While tracking macros can be tedious, it's a worthwhile investment in the beginning. After a month or two, you'll gain valuable insights and can adjust to a more intuitive approach.
Remember, consistency is key. Find a sustainable approach you enjoy, and your body will thank you for it!
-Coach Sebb
