Performing at a high level is very important for athletes to succeed in their given sport and much like professional athletes, the general population deserves that same feeling because we all work hard and want great results!
Nutrition is one of the main drivers of success as well as quality sleep for promoting optimal recovery. The faster we recover, the better results we can obtain. There are many factors that lead to a lean and high performing machine, but for the sake of this article we want to talk about nutrition.
The two main objectives we want to cover are macro nutrients and how to calculate your ideal nutritional intake with the updated formula based on the Academy of Dietetics and Dietitians of Canada.
According to Thomas, D. T. et al. (2016) Total energy balance occurs when total Energy Intake (EI) equals Total Energy Expenditure (TEE) which consists of your Basal Metabolic Rate (BMR), the Thermic Effect of Food (TEF) and the Thermic Effect of Activity (TEA).
TEE= BMR + TEF +TEA
TEA (Thermic Effect of Activity) = Planned exercise + Spontaneous activity + non-exercise activity thermogenesis.
(Thomas, D. T. et al., 2016)
To find the equation for our BMR (calories we need just to live and function), we can use the Harris-Butler Equation below:
Male: (88.4 + 13.4 x weight) + (4.8 x height) – (5.68 x age)
Female: (447.6 + 9.25 x weight) + (3.10 x height) – (4.33 x age)
weight in kilograms, height in centimeters, age in years
Example BMR: (1428.4)+(878)-(187)= 2,119 calories at rest
Now, if we figure out the THERMIC EFFECT of FOOD we can finish our equation.
According to Calcagno et al. (2018) the thermic effect of food (TEF) is the increase in metabolic rate after a meal is consumed. This is effected by the size of the meal and whether you are consuming certain foods. A higher protein diet, for example may impact the thermic effect of food on our bodies.
The general rule of thumb for figuring out the TEF is to multiply your total calories by 10%. For example, if you eat 3000 calories your TEF is 300. It takes 300 calories to burn the food you have eaten. This number is increased when you consume a higher protein diet as well as a larger meal (verywellfit.com).
Now, if we finish our equation with the THERMIC EFFECT of EXERCISE we can be complete.
The Thermic Effect of Activity is done by multiplying your total calories by 20% (apjcn.nhri.org).
2119 So, if we were finish our equation with the example BMR from above this is what it would look like (for 30 year old male. keep in mind your age and gender when you do your own):
2119 (BMR) + 211 (10% from food) + 424 (20% from activity) = 2,754 calories to be consumed to maintain healthy body weight.
That 20% is low to moderate, so figure in the amount lost in your specific workout for the day. Generally, if you add 250-350 calories for cross training that would be accurate.
That total calorie count can be met and adjusted based on how you feel. How are you recovering? How are you sleeping? If they are going well then you can subtract 250-500 calories for the day that you are not doing as much activity. You will then lose weight in the form of body fat, but be sure not to cut too many calories when you are doing a heavy training day because you will sacrifice lean body tissue and recovery.
References:
Calcagno, M., Kahleova, H., Alwarith, J., Burgess, N., Flores, R., Busta, M., & Barnard, N. (2018). The thermic effect of food: A review. The Journal of the American College of Nutrition, 38(6), 547-551. https://doi.org/10.1080/07315724.2018.1552544
Healthy Eating Club. (2002). Healthy Eating Club Courses. Retrieved from http://apjcn.nhri.org.tw/server/courses/12345phys-act/p2.php
Thomas, D. T., Burke, L. M., & Erdman, C. A. (2016). Nutrition and athletic performance. Academy of Nutrtion and Dietetics Dietitians of Canada. https://doi.org/10.1249/MSS.00000000000000852