Nutrition for Performance
Balanced Diet Plan
*The following nutrition example is based off an average adult male seeking muscular hypertrophy (growth) who weighs 70kg (154lbs). This diet consists of 50% Carbohydrates, 20% protein, and 30% Fats.
- A balanced diet is key for exercise performance.
- The body needs a well balanced diet to work efficiently.
- An adequate amount of carbohydrates, fats, and protein is key.
- The National Strength and Conditioning Association (NSCA) suggests a minimum of 5 grams of carbohydrates per kilogram of body weight for resistance trained individuals. A minimum of 8 grams per kilogram for aerobically trained athletes is suggested.
- The NSCA suggests a maximum of 1.8 grams of protein per kilogram of body weight for individuals seeking muscular growth.
- Studies show that protein consumption in excess of 1.8 gram is not necessary to enhance muscular growth.
- The USDA defines a well balanced diet 50% Carbohydrates, 30% Fats, and 20% Protein.
- A well balanced diet is vital for exceptional exercise performance. The following guidelines can be used to follow a well balanced diet.