Health & Wellness

Nutrition for Performance

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Balanced Diet Plan

Grams

Carbohydrate 375
Protein 150
Fat 100

Calories (kcal)

Carbohydrate 1500
Protein 600
Fat 900

*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.

Healthy Fats - Remember that 30% of your food intake should consist of healthy dietary fats. This should include seeds, nuts, oils, avocado and etc.Carbohydrates - Remember that the bulk of your diet should consist of carbohydrates approximately 50%. This should consist of whole grains that are high in fiber, and vegetables and fruit for a well balanced diet make sure each meal consists of vegetables and fruit along with your protein, carbohydrates, and fat.

Protein - Remember that your dietary caloric intake should consist of 20% protein this includes lean meats such as fish, chicken breast (skinless), and lean cuts of beef.