When setting up your diet there are a few basic things to consider:
For me, they go in this order.
Food quality – In my opinion getting enough micro nutrition and generally eating foods which are nutrient rich is the starting point. This will ensure our good health, which is the foundation of good performance and thats what were all in this for – right?
Calories – I discussed last week the difficulty of setting calories, especially for the endurance athlete who burns so much energy. Figuring out how much needs to go in, must start with how much is going out, through training.
Macro nutrient ratio – Eating the correct amounts of protein, carbohydrates and fats in relation to your goal is also of significance and is something overlooked by most people when trying to lose fat.
So how do you know what percentage of protein, carbs and fats to eat.
This is often based on your own physiology.
For example, some people can tolerate more carbohydrate than others. In fact they will thrive on a more carb rich diet.
For others…….
Well, the opposite is true.
It will then, also be of no surprise that there are those who will thrive in the middle ground.
When setting peoples macro nutrient ratio, the first port of call is to look at their body type.
When I work one to one with people, this will be done by looking at their body shape and examining their circumferential measurements.
I can then assess where best to set their %.
Its’ something I cover in my E-book – The Triathlete Nutrition Code:
Along with setting calories for the athlete, I tell you how to determine the correct macro split for your body type.
Of course, if is also full of information on the right foods to eat.
It also covers what to eat, when.
There are recipes for breakfast, lunch, dinner and snacks.
Recipes for shakes which will help with recovery.
The purpose of all this is to firstly improve your performance but there is another side effect:
Increased levels of leanness!
Its only £9.99/$12 ish:
Jamie “Setup your own diet” Leighton