Here are the tips of our partner Marc Bégoud, sports educator of the Super7 association, to improve your diet. Today, the third stage of the process. To determine the right amounts, just your hand will be enough.
In the last two weeks we have been dealing with the topic of food quality and micronutrient balance to improve the functioning of our body. Today, let’s take the next step.
Adjust the quantities
The total calorie requirement can be estimated roughly or more precisely. For adult women, the daily calorie requirement is generally between 1,600-2,400 calories per day depending on age and activity level.
For adult men, it ranges between 2,000 and 3,200 calories per day depending on age and activity level.
The first step in setting macronutrient percentages is to determine the daily protein requirement. Daily protein requirement still depends on the individual’s goals and activity level and can range from 1.2 to 2.7 grams per pound of body weight per day.
It is important to note that the recommended daily intake of protein is 0.8 g / kg. This figure represents a minimal intake to prevent malnutrition and is not an ideal intake. Analyzes have shown that a minimum protein intake of 1.2g per pound per day is more appropriate.
Our video with Marc Bégoud
Optimize recovery and drive growth
A protein intake of 1.2-2 g / kg of body weight per day is recommended to optimize post-workout recovery and support growth and maintenance of lean mass.
Adequate protein intake is particularly important in the elderly. 40% of men and 55% of women over the age of 50 have sarcopenia or reduced physical function associated with loss of muscle mass. This can lead to frailties, falls, broken bones, and dependence on others, which can ultimately lead to the need to live in a nursing home.
The older we get, the more protein we need.
Older people need more protein than younger people at each meal to stimulate muscle synthesis. Adults over the age of 65 are recommended to consume 1.0 to 1.2 g of protein per kilogram of body weight per day. It is known that they may need 1.5g / kg / day if they are suffering from acute or chronic disease, except kidney disease.
Once you have established your total daily calorie requirement and protein requirement, only carbohydrates and fats remain. Typically, a healthy, active person can choose to divide the rest of the calories in half as a percentage.
For example, if protein intake was 30% of total calories, carbohydrates and fat would each be 35% of total calories per day for a total of 100%.
This is a good general starting point for those who are generally healthy and active, but it should be experienced on a personal basis to determine which relationship works best.
Active or not active?
If a person is less active, aims for fat loss, or shows signs of metabolic dysfunction, they can benefit from a decrease in carbohydrate percentage and an increase in fat percentage.
Conversely, a much more active person may do better with a higher percentage of carbohydrates. It is recommended that you work with a medical nutritionist to determine the correct macronutrient percentages based on an individual’s health condition and goals.
How to adjust the quantities on the plate?
The palm method is a very efficient way to measure food without the need for scales or measuring cups. Your hands are related to the size of your body. For example, a tall person will need more food than a smaller person. And then your hands follow you everywhere, it’s very practical.
– For women, on average:
1 palm of high protein foods
1 or 2 handfuls of vegetables
1 handful of carbohydrate-rich foods
1 full inch of fat
Post-Workout Meal: 20g of protein + a small handful of carbohydrate-rich foods.
– For men, on average:
2 palms of high protein foods
1 or 2 handfuls of vegetables
2 carbohydrate-shaped foods per cup
2 full inches of fat
Post-Workout Meal: 25 g of protein + 1.5 palms of carbohydrate-rich foods
This method may seem too simple, but you will be amazed how far the simple act of improving quality and ensuring that every meal is balanced will take you! Most people don’t even need to go one step further.
Marc Bégoud, CrossFit® Level 2 trainer and precision nutrition coach®, Super7 association www.super7.fr