John's Diet - Part 1
Without a good diet victory will always be out of reach, an athlete with poor diet will never reach their full potential. Nutrition is 40% of performance.... Do you want to lose 40%?
Before we can discuss the diets, we must work out how much food we need to eat, we need to work out our Basal Metabolic Rate, this is basically how many calories our body utilises in a 12 or 24 hour period.
First you need to calculate your weight in kilograms.1 kg = 2.2 pounds, divide your weight in pounds by 2.2 to get your weight in kilograms.
For Example I weigh 185lbs so 185/2.2 = 84kilo
The average BMR for men is 1.0 kcal/kg/hour, for women it approximately 0.9 kcal/kg/hr
I am a male so my value is 1
1 x 84 x 24(hours in day) = 2016kcals per day
However sprint kayakers burn a lot more calories than the average person we need to adjust the calculation
If you are sedentary, multiply your BMR by 130%
If you get light activity, multiply your BMR by 150% If you get moderate activity, multiply your BMR by 170%
If you are a serious athlete, multiply your BMR by 200%
I would class myself as a serious Athlete in training, exercising more than 2 hours a day
2016Kcals x 2 = 4032kcals
How much energy do you spend metabolising your food, thermic effect of food, or TEF)?
To estimate this add up the energy you need for your BMR and activity, and multiply these by 105%.
4032kcals x 5% = 4233.6
Now this is only a
very basic calculation but it should provide an approximate calculation
for your calorie intake.
Coming soon - Part 2 Constructing your diet and the importance of fat,
protein and carbohydrate
