Nutrition

[colesy]

Hi Guys,

I was wondering if you have any nutrition advise available. I am 91kg and need to be bulking up for next season to at least 96kg. I’m interested to learn what sort of foods top players are eating bearing in mind how much supplements and now being used and the size of the modern day player. I consume 4300 calories, 320g protein(all lean sources and whey protein), 330g carbs(brown rice and sweet potatoe0 and 50g fat. this fat is coming from nuts, fish and oils.

I look forward to hearing your thoughts.

great site, keep it up.

Mark

[dunne10]

Hi,

If you are looking to bulk up make sure your calorie requirements are specific to you body. I reckon you need a higher level of carbs in your diet, 330g for a player 90kgs is insufficient. Here is a sheet to help you work out your individual needs (it is designed for someone looking to bulk up who is undertaking a full training program of around 1 1/2 – 2 1/2 hours a day 4-5days a week):

Calculating Daily Energy Requirements

Calculate Protein requirements (g/Kg/Bodyweight) and convert into Kcal (x4)
Grams of Protein = BW in Kgs _______________ X 2 = _______________ (Protein)
Convert into Kcal = Protein _______________ X 4 = _______________ Kcal from Protein

Calculate Carbohydrate (CHO) requirements (g/Kg/BW) and convert into Kcal (x4)
Grams of CHO = BW in Kgs _______________ X 7 = _______________ (CHO)
Convert into Kcal = CHO _______________ X 4 = _______________ Kcal from CHO

These two figures added together represent 80% of total energy. The other 20% is derived from fat, therefore:
Kcal from Protein Kcal from CHO / 80 = 1% Energy
____________________ _________________ / 80 = ____________ (1% Energy)

1% Energy X 20 = __________________ Kcal from Fat
Divide by 9 to convert to Grams of Fat (9 Kcal pre Gram of Fat)
Kcal from Fat = _______________ / 9 = _______________ (Grams of Fat)

Add all three Energy (Kcal) figures together to get Total Energy Requirement
Kcal from Protein Kcal from CHO Kcal from Fat = Total Energy
____________________ _________________ _______________ = _______________ Total Kcal Per Day

Ideally you need to be eating 7 meals a day spaced 2-3 hours apart ie. 7am Breakfast, Pre training snack, Post Training Snack, 1pm Lunch, 3.30pm Snack, 6pm Dinner, 9pm Bedtime Snack.

Make sure you eat a sufficient breakfast, ie. porridge, eggs/shake, fruit etc. to ensure have have sufficient stores to draw from instead of taking energy from reserve stores which can lead to weight loss.

Best way to gain weight is moderate protien high carbs (you won’t gain any substanstial fat if you are traing enough, especcially with weights).

Supplement wise I would recommend:
Musashi P40 or Loaded Protien – Post Training with 2 bananas
Musashi ReActivate – Pre Training
and/or
EAS Phosphogen Elite – Pre Training
Scivation Xtend – During Training

Just remember to plan each day so you don’t find yourself stuck without enough Kcal.

I hope this helps.

[fergus]

How old are you?

[dunne10]

I’m 18 and in my final year of school. Nutrition is an area I have a personal interest in and have done a lot of research in. I am going to college next year to study Human Nutrition and to specialise in Sports Nutrition.
Why did you want to know?

[fergus]

I was asking Mark.

[ashley]

@dunne10 1483 wrote:

I’m 18 and in my final year of school. Nutrition is an area I have a personal interest in and have done a lot of research in. I am going to college next year to study Human Nutrition and to specialise in Sports Nutrition.
Why did you want to know?

Fantastic to have that level of knowledge and to be so young, and to
have firm ideas of what and where you want to go, not that I can
remember when I was 18 but I am fairly sure I had no idea, actually I
had just started doing law at University but soon realised that it was
not what I was passionate about, go well David, ash

[dunne10]

@ashley 1485 wrote:

Fantastic to have that level of knowledge and to be so young, and to
have firm ideas of what and where you want to go, not that I can
remember when I was 18 but I am fairly sure I had no idea, actually I
had just started doing law at University but soon realised that it was
not what I was passionate about, go well David, ash

Cheers Ash

[lloydy]

I’ve been reading up on the supplement Beta Alanine, I know there are some fans of it on the site. I was just wondering how people would reccomend taking it? The two lines of thought I’ve picked up on a 2grms 2-3 times per day or 2-5gms approx 40 mins before training.

[ashley]

I am a fan of it, I would be suggesting the use of 5 gms 30 – 40 minutes prior to training, I have read recently that Poliquin suggests 10gms, cheers, ash

[colesy]

@fergus 1482 wrote:

How old are you?

I’m 32 in August
cheers

[colesy]

@dunne10 1481 wrote:

Hi,

If you are looking to bulk up make sure your calorie requirements are specific to you body. I reckon you need a higher level of carbs in your diet, 330g for a player 90kgs is insufficient. Here is a sheet to help you work out your individual needs (it is designed for someone looking to bulk up who is undertaking a full training program of around 1 1/2 – 2 1/2 hours a day 4-5days a week):

Calculating Daily Energy Requirements

Calculate Protein requirements (g/Kg/Bodyweight) and convert into Kcal (x4)
Grams of Protein = BW in Kgs _______________ X 2 = _______________ (Protein)
Convert into Kcal = Protein _______________ X 4 = _______________ Kcal from Protein

Calculate Carbohydrate (CHO) requirements (g/Kg/BW) and convert into Kcal (x4)
Grams of CHO = BW in Kgs _______________ X 7 = _______________ (CHO)
Convert into Kcal = CHO _______________ X 4 = _______________ Kcal from CHO

These two figures added together represent 80% of total energy. The other 20% is derived from fat, therefore:
Kcal from Protein Kcal from CHO / 80 = 1% Energy
____________________ _________________ / 80 = ____________ (1% Energy)

1% Energy X 20 = __________________ Kcal from Fat
Divide by 9 to convert to Grams of Fat (9 Kcal pre Gram of Fat)
Kcal from Fat = _______________ / 9 = _______________ (Grams of Fat)

Add all three Energy (Kcal) figures together to get Total Energy Requirement
Kcal from Protein Kcal from CHO Kcal from Fat = Total Energy
____________________ _________________ _______________ = _______________ Total Kcal Per Day

Ideally you need to be eating 7 meals a day spaced 2-3 hours apart ie. 7am Breakfast, Pre training snack, Post Training Snack, 1pm Lunch, 3.30pm Snack, 6pm Dinner, 9pm Bedtime Snack.

Make sure you eat a sufficient breakfast, ie. porridge, eggs/shake, fruit etc. to ensure have have sufficient stores to draw from instead of taking energy from reserve stores which can lead to weight loss.

Best way to gain weight is moderate protien high carbs (you won’t gain any substanstial fat if you are traing enough, especcially with weights).

Supplement wise I would recommend:
Musashi P40 or Loaded Protien – Post Training with 2 bananas
Musashi ReActivate – Pre Training
and/or
EAS Phosphogen Elite – Pre Training
Scivation Xtend – During Training

Just remember to plan each day so you don’t find yourself stuck without enough Kcal.

I hope this helps.

Helps alot, many thanks
I had a feeling it was the carbs!! I’ll give it a go and see how we get on.

[Author]

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