Author: Chris Gregory
So if you haven't read part 1 then this won't make any sense. So head over to part 1 and have a quick read.
Lets just dive straight into this. You’ve got this figure. So what calories should be made up of
protein, which of carbs…etc..
(I’m going to use my own numbers as an example in blue)
1g Carb = 4 calories
1g Protein = 4 calories
1g Fat = 9 calories
So, when active during the week. You should be consuming around 2g’s of protein per KG of body weight.
100kg’s x 2 = 200g’s of Protein per Day
200 x 4 = 800 calories
Between 20%-30% of your caloric intake should come from fat depending on your goals. So
for this, we will calculate fat intake at 25%
0.25 x 4080 = 1020 calories
Note: Generally, women require a slightly higher percentage of fat than men. Men can
afford to have a lower percentage closer to 15-20%. Healthy fats promote healthy hormone
That leaves the all-important Carbs
Protein Calories (800) + Fat Calories (1020) = 1820
4080 – (1820) = 2260 calories
Divided by 4 = Carbs 2260 = (565g’s) 55.4%
Divided by 4 = Protein 800 = (200g’s) 19.6%
Divided by 9 = Fat 1020 = (113g’s) 25%
So by now you’ve got an individual idea of how much you really need, and in what ratios.
Best place to start is ‘do what you normally do’, and use ‘My Fitness Pal’ to see how your
current habits compare to your requirements. Then work on gradually changing things from
Where to get your calories from….!?
Now this is where its gets even more personal. There’s a common misconception that carbs
are the devil! Depending on where you get them from, and what your body runs well off,
this can be true. Otherwise, carbs are king! You just need to get them within the ratio
you’ve just discovered, and from great sources. A handful of them that work well (FOR
Fruit (Great option before games and early in the day.Mix in with some 0% Fat Greek Yoghurt and Protein Powder in the morning)
Rice (Especially On Game Day)
Danish Rye Bread (High Fibre & Protein)
Take a look at the glycaemic index. This is an indication of how quickly carbs from certain
foods will enter the blood stream as glucose, causing sharp spikes and come-downs in blood
sugar, or gradual inclines in blood sugar! Carbohydrates = fuel stored in your muscles as energy, called glycogen. Get your fuel stores up in preparation for physical activity/game day!
Hope all your UKBT ballers found this helpful. Any questions feel free to drop me a message on Instagram @GBRChrisGregory – see you on or near the sand soon!