Energy Requirements.

Food = Calories = Energy

How many calories do I need?

Calorie needs vary from athlete to athlete and from day to day. Males may need more calories than females. You may have a higher metabolism and that increases your needs. Calculating a range of calories for yourself can be helpful in meeting your goals .Caloric needs should be met with high-energy, nutrient-dense foods .An athlete engaging in high-intensity activity (basketball, swimming, running, etc.) needs 3,000-6000 more calories per day to maintain weight. A simple estimation of calorie, carb and protein needs for an athlete is as follows:

Training Calories (Calories/lb) Carbohydrates (Grams/lb) Proteins (Grams/lb) Healthy Fats
Mild (pre-season/ off-season 12-14 2.0-3.0 .45 Balance of

energy for all training levels

Moderate (intraining) 15-17 2.0-3.0 .5-.75
Heavy (intraining) 18-24 3.0-4.5 .7-.8
Very Heavy (building) 24-29 4.5-5.5 .8-.9

Example:
A 200lb football player training in season (heavy) needs how many calories each day?

200lb x 18calories/lb = 3600k cal each day (minimum)

This athlete needs to eat AT LEAST 3600k cal each day to keep his body weigh tat 200lbs. If he wants to gain more lean muscle mass, he must eat more food (approx. 500 calories extra). If he wants to lose body fat, he must eat less food (approx. 250-500 calories less).

MY PERSONAL ENERGY NEEDS:

My weight__________lb x_________ calories for my level of training (see chart) = _________Calories per day

**Remember: Your energy needs will change throughout the season**

If you want to lose or gain weight, consult the InstinXtreme team for a nutrition plan.

Need ideas for what to eat?