Simplicity Diet Plan, Part 1
Whether one is concerned of their health, academics or career success, as well as training for excellence in sport, ‘food is fuel’. In fact diet can be one of the greatest barriers to excellence, albeit rarely discussed sufficiently in our world today, and often plays a key determinant between success and failure. Whether we are considering fine academic institutions that ensure their students have access to a healthy balanced diet, corporate wellness plans that invest in employee diets or elite sport where culinary teams are central to planning, a proper diet is a critical step towards success. Conversely, a poor diet can be highway to disappoint and sadly often fail to achieve their goals, regardless of discipline, simply because their diet failed to provide the essential nutrition.
Unfortunately this is where the simplicity of a proper diet, once more ‘common sense’ than actual science, becomes a confusing mix as the vast majority of dietary books suggest complex solutions and a collection of intricate formulas. The reason for such, along with clever marketing names is rather obvious, it sells.
Let us be perfectly clear, and clearly excluding those dealing with specific health matters, the vast majority of dietary approaches can be solved with common sense and real food (see ‘Simplicity’ http://rightcoastpro.com/johndaviescollection/simplicity …). Furthermore, as it directly relates to athletic efforts the vast majority of athletes will never remotely achieve their potential for common reason their diet lacked the require nutritional support. For many that is a bitter pill and ‘reason one’ why all coaching education platforms must place enormous emphasis upon diet. Quite naturally this issue extends to academic pursuits and why we must ensure youth dietary habits, including in schools, supports rather than condemns.
To consider the ‘Simplicity’ diet plan, first respect the individuals will respond differently to different food choices to varying degrees hence respect that each diet may, and very likely. require individual adjustment.
As an example, a highly active male athlete weighing 90.7 kilograms (200 pounds) requires between 2 and 2.2 grams of protein per kilogram of body weight, albeit that can vary depending upon type of exercise, energy expenditure and personal preference, which will equate to a caloric count between 724 and 800.
With an understanding of caloric requirements of daily and weekly training duration and intensity levels, the component of calories can be computed and thus the process of distributing fats and carbohydrates easily calculated.
Considering said individual is involved in highly intensive sport training six days per week, caloric requirements will be, please recall individual characteristics, in the range of 5,000 to 5,500 calories daily.
General Summary Subject Athlete, 90.7 kilograms
General Calorie Distribution (40 per cent protein, 30 per cent carbohydrate and 30 per cent fats)
Daily Calories of 5,500
Protein, 181 to 200 grams (2,200 calories)
Carbohydrate, 404 grams (1,615 calories,15 per cent from fibre)
Fat ,179 grams (1,615 calories)
Please note this is a general template and distribution will vary with individuals with many suggesting a more comfortable allotment equally between protein, fats and carbohydrates.
In Part Two of the Simplicity Diet Plan we will review compliance issues.
Prepared by John Davies
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The views and opinions expressed in this article are those of the authors and do not necessarily reflect the official policy or position of RightCoastPro, or any employee thereof. Examples used within this article are only examples. RightCoastPro is not responsible for the accuracy of any of the information supplied by the authors of this article.
The information provided in this article, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. The information provided in this column is not medical advice and relying upon it shall be done at your sole risk.