Off Season Gains Start With Fueling The Body – Know The Basics

By Aaron Thigpen, Owner Gamespeed Sports Performance  Aug-2018

Summers over. So it’s that time again. Your journey to greatness has started again and your headed back to the gym. Your goal to get bigger, stronger or both will directly be affected on how well you eat. First you must understand the basic parameters that will allow your food intake to bring you to the next level.

So without getting into diets, recipes and all the minute details first make sure you understand the most basic concepts for “athletic eating”.

Know your caloric intake needs:

  1. Use this simple formula – Activity Level Rating x Body Weight= Calorie Requirements

Males 23 (Heavy Activty Level)  x Body weight

Females 20 (Heavy Activity Level) x Body Weight

Example- 23 x 175lbs = 4025

 

Learn how to calculate daily calories:

  1. There are a number of free apps you can use such as: My Fitness Pal or My Plate

 

For Athletes who want to gain size and strength:

Consume 500 more calories per day.

For Athletes wanting to loss weight but maintain strength:

Reduce your calorie intake by 500 per day.

 

Know the bodies Fueling Requirements

Proteins should be  12- 15% of you caloric intake.

Carbohydrates should be  55-60% of your caloric intake.

Fats should be 25 – 30% of your caloric intake.

 

Follow a Daily Eating Regiment

Eat 4-6 small meals per day

Snack between meals as needed to keep energy

Eat before and after workouts and training.

Water: Men 16 Eight ounce cups per day

Women 11 Eight ounce cups per day