Nutrition seminar summary - Alison hoy and Will Berkman
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Nutrition for Body Comp/Performance
Priorities
1 – Caloric intake
2 – Macros (protein/carbs/fats)
3 – Timing
4 – Everything else
Remember – health and adherence are ALL ENCOMPASSING.
Determining calories
Establish maintenance by observation or estimate 28-32 x BW in kg.
To GAIN – increase by 10-20% (3-500 cal), or to 36-40 x BW
To LOSE – decrease by 10-20% or to 20-24 x BW
Protein
Carbs
Fats
1.6-2g/kg
2-6g/kg of bodyweight depending on activity levels.
2-4g/kg is adequate for most trainees
Preferably above 0.6g/kg, can go as low as 0.3g/kg briefly
Needs don’t change much with training.
Veer towards top end in weight loss phases
Spread evenly through days
Maintain high CHO intake during weight loss where possible.
Aim for 10% of carbs to be fibre
The remaining 15-30% of calories
Cut these first for weight loss if performance is the goal.
Timing
Protein – spread evenly through the day. Ideally consume 0.4g/kg of bodyweight in 2hrs post-training as a minimum.
Carbs – skew towards training, high GI and low fibre in preworkout meal. 0.5-1g/kg of bodyweight pre/during training during high volume phases may aid performance.
Fats – low fat in preworkout meal, higher fats furthest from workout times.
Supplements
Creatine Monohydrate – 3-5g/d, no loading necessary – strong support.
Caffeine – 1-3mg/kg pre-training – strong support (1-300mg)
Beta Alanine – MAY be beneficial in hypertrophy or crossfit style training. Needs more research.
Supplemental protein and carbohydrate can be useful in facilitating hitting overall macro goals and timing needs. Use whey/Casein protein, and sports drinks or maltodextrin powder.
Main Focus Points
- Treat daily goals with respect to overall levels of priority/importance.
- Create your own foods (carb/protein/fat) with 4, 4 and 9 cal per g each for quick tracking and guessing.
- Where possible, pre-emptively enter a rough estimation of special occasion meals if they may interfere with overall caloric goal. Otherwise, aim for weekly compliance
Will Berkman - Powerlifting coach and Studying Dietician @w.berkmanpt
Priorities
1 – Caloric intake
2 – Macros (protein/carbs/fats)
3 – Timing
4 – Everything else
Remember – health and adherence are ALL ENCOMPASSING.
Determining calories
Establish maintenance by observation or estimate 28-32 x BW in kg.
To GAIN – increase by 10-20% (3-500 cal), or to 36-40 x BW
To LOSE – decrease by 10-20% or to 20-24 x BW
Protein
Carbs
Fats
1.6-2g/kg
2-6g/kg of bodyweight depending on activity levels.
2-4g/kg is adequate for most trainees
Preferably above 0.6g/kg, can go as low as 0.3g/kg briefly
Needs don’t change much with training.
Veer towards top end in weight loss phases
Spread evenly through days
Maintain high CHO intake during weight loss where possible.
Aim for 10% of carbs to be fibre
The remaining 15-30% of calories
Cut these first for weight loss if performance is the goal.
Timing
Protein – spread evenly through the day. Ideally consume 0.4g/kg of bodyweight in 2hrs post-training as a minimum.
Carbs – skew towards training, high GI and low fibre in preworkout meal. 0.5-1g/kg of bodyweight pre/during training during high volume phases may aid performance.
Fats – low fat in preworkout meal, higher fats furthest from workout times.
Supplements
Creatine Monohydrate – 3-5g/d, no loading necessary – strong support.
Caffeine – 1-3mg/kg pre-training – strong support (1-300mg)
Beta Alanine – MAY be beneficial in hypertrophy or crossfit style training. Needs more research.
Supplemental protein and carbohydrate can be useful in facilitating hitting overall macro goals and timing needs. Use whey/Casein protein, and sports drinks or maltodextrin powder.
Main Focus Points
- Treat daily goals with respect to overall levels of priority/importance.
- Create your own foods (carb/protein/fat) with 4, 4 and 9 cal per g each for quick tracking and guessing.
- Where possible, pre-emptively enter a rough estimation of special occasion meals if they may interfere with overall caloric goal. Otherwise, aim for weekly compliance
Will Berkman - Powerlifting coach and Studying Dietician @w.berkmanpt
