Many Athletes are required to achieve a reduction in their body weight to be within a specific range, either for competition (Weight Restricted Sports) or for their height (hence to attain a lower body mass index - BMI). Additionally for most athletes, or those engaged in training, there is an ideal amount of body fat that is desirable. For the serious athlete, males should get their body fat to 10% and for females, close to 15% body fat. To achieve such values there is a need to undertake the correct training and also be wary of what to eat.
NUTRITION GUIDANCE FOR "DIETERS"
For any athlete who wishes to decrease their body weight (preferably body fat rather than muscle mass), a combination of the right training (i.e. aerobic training) and the correct nutritional intake are essential. Remember that a body can only decrease weight if the energy intake is lower than the energy expenditure. This means eating or drinking Small portions of nutritious foods and supplements at frequent times through a day. DO NOT STARVE. You must keep your body’s metabolism elevated by feeding it frequently.The guidelines provide some simple ideas, using Nutrition X products, to help you reach your goal.
- Eat 6 meals or snacks per day.
- Avoid high GI carb foods, especially at night - reduce or better still avoid bread, potato, rice, pasta.
- Increase your protein intake to around 2-3g per kg body mass per day.
- Ensure you have an appropriate training programme in place e.g. cardio sessions in consultation with trained professionals and sound medical advice.
- Carbohydrates (100-200g) - porridge or muesli at breakfast, reducing portions of bread, potatoes, rice, pasta and replacing with vegetable, salad and fruit.
- Protein (200-300g) - 600g of meat/fish will give you 150g protein, then there is milk and eggs (you could also get at least 100g from Nutrition X protein shakes).
- Fat (50-80g) - from fish, nuts, cheese, red meat.
- 2-4 litres of water or 3-4 litres for larger athletes or 2-3 litres for smaller athletes.<
NUTRITION X PRODUCT
- Big Whey - low carb, low fat, high quality protein.
- Xplode Shots - stimulates fat availability.
- BCAA Plus - promotes lean muscle tissue without putting on fat
Please be realistic and achieve your goal over time and not expect a ‘quick fix’. In all likelihood a loss of between 0.5-1kg a week is realistic. As a quick rough and ready calculation, the Basal Metabolic Rate (BMR) of an average male is around 1800 kcal per day and 1400 kcal per day for a female. This means that the lowest amount of energy a person’s body uses up in a day is either 1800 kcal or 1400 kcal. Of course, everyone also expends energy eating, drinking, walking, sitting, training, and so on, which means that the total daily energy expenditure is much higher than the BMR – lets say for argument sake it’s another 1000 kcal.
If you want to lose weight then you must eat less than the energy expended and so consuming around your BMR (or slightly higher) means that you will lose weight. A deficit of 1000 kcal per day is likely to result in about 0.7 kg of weight lost in a week – just what is needed!! Do watch the energy content of the meals you eat in a day – small, frequent, and nutritious.
SAMPLE DAY - NORMAL USE OF SUPPLEMENT
Breakfast - Breakfast Porridge/muesli, 2 eggs with 1-2 slices wholegrain toast, yoghurt & fruit. Apple juice.
Mid Morning - Big Whey or Snack
Lunch - Chicken/tuna salad or Chicken curry, quinoa & vegetables
Mid Afternoon - Big Whey or Snack
Dinner - Soup, steak & salad/vegetables or Lamb/pork Kebabs & wholemeal pitta & salad.
Supper - Tuna/ham salad