Find out if you need to load the stomach with large amounts of food immediately after an intense exercise or whether it is better to postpone such a meal to a later time. There are often questions regarding the so-called net calories. It is important enough for those athletes who use a calorie maintenance diet. Today we will try to answer in detail whether it is necessary to compensate for the calories burned in training with food. Although it should be noted right away that most often this is not required. This is true under the following conditions:
- When the required calorie content was taken as the starting point of reference, taking into account all the basic parameters, and not the basic metabolism.
- When the athlete knows the necessary supporting energy value of the nutrition program.
How to calculate the individual maintenance calorie content?
Now on the net you can find a large number of special online calculators that will help you do this. You can take an even simpler route and use an average of 31 to 35 calories per kilogram. This ratio already includes the average energy expenditure per hour and the usual daily activity of a person.
Girls should be guided by the minimum indicator of this formula - 31 calories. Men should take higher values, up to the maximum. Also, people with a high metabolism need to focus on 35 calories. However, the concept of high or low metabolism is very conditional and you need to decide this issue yourself, based on individual indicators.
Once you know your baseline support ratio, it is important to choose the right ratio of essential nutrients for your diet. During the day, consume 2 grams of protein compounds and 1 gram of fat for each kilo of mass. It is also important that two-thirds of the volume of protein compounds are of animal origin. The rest of the calories must be replenished with carbohydrates. Learn to get the nutrient ratio you need using quality foods. It is important that you have a serving of fruits and vegetables for about one thousand calories. Serving size is roughly the size of your fist. Use this diet for three or four weeks while maintaining a constant level of activity. Every morning, you should weigh yourself and track the average weight for three or four days. Quite often you can find recommendations to weigh yourself once a week. This is fine, but the data you get will not be as accurate. This is due to the fact that during the week there may be jumps in weight and you simply will not be able to track them.
Overly emotional girls can record weight changes by tying them to the monthly cycle, although we must warn you right away that this is a rather lengthy process. To do this, it is necessary to control weight only once a month and preferably at the same time. After that, it is necessary to compare the indicators of each week of the current cycle with the same period of the past. Let's say the results for the first week of this month are compared to the results for the first week of the last month.
After that, you just have to track the dynamics of your weight change. For example, within three or four days your weight has decreased, then you add one hundred calories to the energy value of the diet. If the weight falls, then subtract the same number of calories.
How to calculate the calorie content of the diet and energy consumption, you will learn from this video:
