In
order to successfully maintain performance levels, you must first
figure out how many calories per day you need to consume. A simple way
to do this is to multiply your current bodyweight by the following
number:
Male Athlete
Activity Level kcal per pound of bodyweight
Off-Season 18
In-Season 20
Female Athlete
Activity Level Kcal per pound of bodyweight
Off-season 16
In-season 18
Let’s
use a male athlete who is in-season as an example by using the number
20. Using a 150 pound athlete as an example, we would recommend 3000
calories per day.
Next,
you’ll need to divide these calories into carbohydrates, proteins, and
fats. This is an example of an in-season nutrition plan where you are
burning a lot of calories:
Male or Female Athlete In-Season Recommendations
60% carbs = 3000 x (0.6) = 1800 calories per day and 1800/4 = 450 grams of carbs per day
20% proteins = 3000 x (0.2) = 600 calories per day and 600/4 = 150 grams of protein per day
20% fats = 3000 x (0.2) = 600 calories per day and 600/9 = 66 grams of fat per day
Let’s
use a female athlete who is off-season as an example by using the
number 16. Using a 150 pound athlete as an example, we would recommend
2400 calories per day.
Male or Female Athlete Off-Season Recommendations
50% carbs = 2400 x (0.50) = 1200 calories per day and 1200/4 = 300 grams of carbs per day
25% proteins = 2400 x (0.25) = 600 calories per day and 600/4 = 150 grams of protein per day
25% fats = 2400 x (0.25) = 600 calories per day