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.