Putting it All Together

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Your sporting goals will determine your nutritional intake. Obviously, your primary goal would be to improve performance. But more specifically it can mean: maintenance, gaining muscle mass, or losing body fat.

Today we'll go over maintenance and how an athlete can safely maintain his or her weight for athletics. Maintenance basically means that you'd like to maintain your specific body composition while being able to recover from your workouts. These athletes would be looking to neither gain nor lose weight.

A typical athlete will be training quite intensely and will require sufficient calories in order to maintain body weight. If body fat is accumulating, you need to reduce the number of total calories consumed. If body weight is decreasing, you'll need to increase calories. Having a suggested total caloric guideline is difficult to do because of individuals activity level. The best way to maintain your body weight is to keep a log and adjust accordingly.

Total Daily Protein Guidelines

Male Strength/Power (2.5-3.0 g/kg) (1.1-1.4 g/lb) Female Strength/Power (2.4 g/kg) (1.1-1.2 g/lb)

Male Endurance (1.7-2.0 g/kg) (.7-.9 g/lb) Female Endurance (1.3-1.6 g/kg) (.6-.7 g/lb)

Source: The Protein Book by Lyle Mcdonald

Post Workout Macro Nutrients Guidelines

Endurance (Protein .15-.35 g/kg) (Carbohydrate 1-1.85 g/kg) Strength/Power Protein (.3-.5 g/kg) (Carbohydrate .3-1.5 g/kg)

Source: The Protein Book by Lyle Mcdonald

Post workout nutrition is especially important in order to recover for your next workout. Even more so when athletes are participating in two or more practices a day. These values mentioned above are guidelines for athletes looking to maintain their body weight. Note: it is important to take in workout nutrition even if you are attempting to lose weight as this will help fuel your workout and help your body recover. Too many athletes make the mistake of cutting workout nutrition out of their diet.

We designed our Post Recovery Protein to be able to vary according to athlete's goals while still providing a complete well rounded recovery shake. For athlete's 150 lb and above looking to maintain their body weight, take the recommended serving size (3 scoops). For athlete's below 150 lb, looking to maintain their body weight, take 2 scoops post workout instead of 3. Taking our recovery shake will give your body the needed antioxidants, essential amino acids, electrolytes, and carbohydrates needed to come back stronger.

It's pretty straight forward as far as maintaining body weight. We'll go into gaining muscle mass in the next post and finally into losing body fat in the last post. We'll also go into what is a practical worthwhile diet to pursue. If you have any questions or comments, feel free to comment below or tweet us at @athorganics!