Once you’ve figured your Daily Caloric Needs, it’s important to determine what percentage of nutrients you’ll use for a guideline each day. What specific percentage of Carbohydrates, Proteins and Fats make up your daily intake? I use a simple 45% CHO, 35% PRO and 20% Fat breakdown right now. Unless I’m really trying to ‘lean out’ I use this for most of the year. Occasionally I’ll have a day or two with a slightly higher CHO percentage for when I know I’m going to have an increased level of exertion on that particular day or am trying to have a ‘re-feed’ meal. Please do not take the percentages I’ve listed as a “rule”, they’re only what I’ve found that works for me. The recommended percentage of each is different for everyone and should be tailored and monitored by a Professional (Nutritionist or Certified Personal Trainer) to be most effective.
|Egg 'mix', toast and Arabic Coffee @ Algebra Tea House|
I recently had 3 weeks straight of training, coaching and competing (including 4 races on back to back weekends). As a result, I actually sustained the higher CHO percentage consistently throughout as there were steady extra demands and stresses placed on my body (and mind/nervous system). My activity level stayed the same though as there were some days that I missed in the gym due to travel for competitions.
If I had started to lose weight over the past few weeks I would have changed the activity level so that my Kcal total increased to keep my weight constant. But this (loosing weight) example shouldn’t have happened since I already had selected an activity level that matched the demands of my current athletic endeavors when calculating my Kcal requirements.
|'Chopper' Salad w/ Chicken and Garlic Cilantro Dressing|
You’re probably asking yourself right now “I thought there was some seasonal aspect to nutrition that was supposed to be the focus of these posts”. You’re right – time to talk seasonality.
Coming up in Part #3: the ‘Seasonality” effect on Nutritional Needs for the Mountain Athlete.