Nutritional Helpful Hints
Protein, Carbohydrates, Fats & WaterProtein: Convert body weight to kilograms by dividing pounds by 2.2 (kilo)
- Weight in lbs. = kg = grams of protein daily
2.2
- 200 lbs. = 91 kg. x .8 = 73 grams of protein daily
2.2
- {.8 – 1.8 grams of protein per kg. of body wt.}
Normal fitness training = .8 – 1.2 gm. of protein per kg. of body wt.
Endurance athletes = 1.4 gm. of protein per kg. of body wt.
Strength athletes (weightlifting) = 1.5 to 1.8 gm. of protein per kg. of body wt.
Carbohydrates: Average total carbs approximately 300 grams daily (For weight loss keep total carbs 100 grams daily)
- 4 – 6 grams of carbs per kg. of body weight.
- 65% of total caloric intake for active individuals
Saturated Fats: Women 20 grams / Men 25 grams
- Max. 30 – 40 grams daily
- 20 – 30 % of caloric intake
Water: 3 to 4 quarts for adults
Consume one to two cups of water (8 to 16 ounces) at least one hour before exercise. If possible, consume eight ounces of water 20 minutes before exercise.
Consume four to eight ounces of water every 10 to 15 minutes during workouts.
- Consume four ounces (two big gulps) after each set or body part during a workout.
- If you train longer than 60-90 minutes of moderate to high intensity you should consume some type of sports drink.
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