Nutrition | moralesfitclub

NUTRITION 101

Nutrition is the foundation of all physiques. The old saying goes, "What you eat in private, you wear in public."

Calories

Firstly, food can be measured in energy units called calories. If you have ever looked at a nutriton label, you have probably seen calories, grams of fat, grams of protein, and grams of carbohydrates.

Our focus is mostly a macro-nutrient based diet (meaning we are aware of the grams of each carbs, fat, and protein consumed) to promote better performance and ability to gain muscle.

How many calories do I need?

To calculate your caloric needs and your macronutrients to either gain, lose, or maintain your weight you can use the calculator:

* Keep in mind that unless you have specific dietary needs, you should never consume less than 1200 calories per day.

Macronutrients

PROTEIN

If you are looking to gain muscle, lose fat, or shred for a competition, you will need to consume 1.4-2g/kg of bodyweight in protein per day.

For example: a 180 pound man who wants to gain muscle (and is currently lifting weights) needs to consume:

180 pounds/2.2kg=81.82 kg

81.82kgx1.4-114-163 g of protein

CARBOHYDRATES

If you are an endurance athlete, you will need to keep your carbohyrate intake higher to keep the glycogen store in your muscles replenished after each grueling workout.

The guidelines for general training are 5-7g of carbohydrates (CHO) per day and 7-10g of CHO for endurance athletes.

A 145 pound female endurance athlete:

145 pounds/2.2=65.9 kg

65.9kg x 7g= 461 g CHO per day

FATS

For fats: Stick to healthy fats (omegas, olive oil, avocados, nut butters) and let this fill in the rest of your macros until you reach your calorie alotment for the day.