Not gonna lie, with my exam on Wednesday I’ve been so wrapped up in my CSCS review I almost forgot about Fit Tips today😅
(Certified Strength & Conditioning Specialist cert)
So because I’ve been reviewing it a bunch, here’s a lil peek at some of the content I’ve been studying!
Fueling to Train
Let’s talk some basic macro recs for athletes.
It’s a general topic, but sometimes we get so zeroed in on the sups & specifics, we lose sight of the big picture.
Consider this a lil check in!
First off, all these ranges are multiplied by your weight in Kg, so for all the imperial friends, find...
Weight in Kg = weight lbs / 2.2
Then we’ll find our macros in order: protein → carbs → fats
Protein
Endurance Athletes: 1.2-2.0 g/Kg/day
Strength Athletes: 1.4-2.0 g/Kg/day
Most hybrid athletes fall under the “Strength” category, so just take your Kg x 1.4 and 2.0 to find your protein range.
That range should shift if you’re trying to gain or cut weight…
Gaining weight: 1.6-2.2 g/Kg/day
Cutting: 1.8-2.7 g/Kg/day
(Those ranges increase for both gaining/cutting to prioritize building and maintaining muscle mass)
Carbohydrates
Endurance Athletes: 8-10 g/Kg/day
Strength Athletes: 5-6 g/Kg/day
Ok, these ranges are pretty different, so where do hybrid athletes fall?
Somewhere in the middle & it may flex based on season.
If you’re doing a big running/Hyrox build with lots of miles & time of the machines, you might be on the higher end.
If you’re peaking towards a Deka Strong & the milage is low, you can stay on the lower end.
The important thing is matching your fuel with the training ahead of you.
Fats
There’s no cookie cutter range for fats, but the overall % range should fall between 20-35% of your total daily calories.
The easiest way to find that is using the Cunningham equation.
(or skip the math and use a nutrition app lol!)
But here’s the math in case you’re curious!
1) RMR = 500 + (22 x lean body mass*)
*lean body mass can be found on an InBody scan or BIA scan
2) Cunningham Equation
Daily cals = RMR x Activity Factor (pick from list below)
- 1.2 - minimal activity
- 1.375 - 1-3 d/wk easy
- 1.55 - 3-5 d/wk moderate
- 1.725 - 6-7 d/wk hard
- 1.9 - 2x/day very hard
3) Once you have your overall daily cals, do…
Cals x 0.20 = lower end daily fat in cals
Cals x 0.35 = upper end daily fat in cals
4) Divide cals by 9 for grams
Ok, the math is done I promise! 🙌🏼
Now you have your personalized macro ranges!
Tracking apps are super helpful to help build macro awareness.
Personally, I go through seasons of app tracking & seasons where I just focus on hitting my daily protein goal.
Knee Update...
95 days (13 weeks) post ACL reconstruction surgery!
- I got to do an assessment on an isometric machine similar to a Biodex at PT last week. It showed a 30% deficit on hamstring curl & a 60% deficit on quad extension. So, I still have a lot of strength to rebuild, but we’re on the right path!
And that’s it, the Gremlin has been home sick a lot this week with the back-to-school cruds. So it’s been pretty boring around here lol
Wish me luck on Wednesday!🤞🏼
