Recommended Daily Caloric Intake
Total Weight X % Body Fat = Fat Weight
Total Weight - Fat Weight = Lean Mass
Lean Mass X 16 = Minimum Caloric Needs
To insure that an athlete is meeting both nutritional requirements and maintaining adequate hydration levels, they should be weighed daily prior to breakfast, post urination and without clothing. This will insure accurate and consistent measurements by minimizing error.
The spacing and number of meals per day is also a major factor. Research has suggested that eating fewer and larger meals (2-3 per day) impairs glucose tolerance and increases body weight and fat content.
It is suggested that athletes eat 3 moderate meals- breakfast, lunch and dinner- and interspersed among these are 3 snacks in order to increase the consumption of added calorie required for training.
The best way to obtain all the required nutrients is to eat a well-balanced diet. For athletes requiring excess calories to facilitate training/competition, eating larger portions and snacks that are well balanced will also allow proportional increases in nutrients.
