The process of nourishing or being nourished, especially the process by which a living organism assimilates food and uses it for growth and for replacement of tissues.
Nutrition is something that many of us obviously take for granted. It amazes me that every time I go to watch a tournament all I see is players rushing the concession stand for Hot Dogs, M&M's, Skittles, Soda and Chips. I even witnessed kids walking into a gym buying and eating donuts 20 minutes before playing a morning game!!
Seriously, what kind of diet is that to be on for someone to who aspires to compete at a high level? Come on people get with the program, if it’s cheap and comes out of a vending machine or from the concession stand or conveinence store its probably not that good for you.
For all you people working hard in the weight room, you will never see the change in your body that you're looking for until you start eating right. The function of food for the athlete is to provide energy that allows the body to grow and operate effectively. Food also provides athletes with nutrients that lead to growth and repair of muscle tissue that gets broken down during training and competition.
Think of the food you put in your body as the fuel for your engine.
To Gain Size:
12-15 Calories x body weight = Total Calories per Day
Calories x .35 = total calories of protein per day
Calories x .50 = total calories of carbs per day
Calories x .15 = total calories of fat per day
Total Calories of Protein per Day/4 = # of Protein
Total Calories of Carbs per Day/4 = # of Carb Grams
Total Calories of Fat per Day/9 = # of Fat Grams per
Divide the total # of grams of "Protein, Carbs, and Fat required each day and divide evenly into 5 meals
X number of grams of protein per meal. X number of grams of carbs per meal. X number of grams of fat per meal. To maintain weight multiply your weight by 10-12 calories. To lose weight multiply your weight by 8-10 calories. For example: Little Johnny weighs 100lbs, he needs to consume 1500 calories per day. 535 calories must come from protein. 750 must come from carbs. 225 must come from fat. In total Johnny wil need 134 grams of protein per day, 188 grams of carbs per day, and 25 grams of fat per day. When Johnny is planning out his 5 meals per day he will now know that he must include 27 grams of protein, 38 grams of carbs, and 5 grams of fat with each meal in order to gain size. Don’t skip breakfast, eat small meals during the course of the day and stay away from high-sugar drinks which lead to de-hydration and cramping. Please stop feeding these athletes junk like Hot Dogs, Soda, Cookies and Cakes.
I have attached a meal plan to give you all some ideas....