Maintainers

Nutrition Guidance for “Maintainers”

For any athlete who wishes to keep their body weight constant whilst exercising should attempt to match their nutritional intake with the energy expended. A realistic energy intake should be around 2500 - 4500 kcal/day for males and around 2300-3600 kcal/day for females depending on size and level of activity in a day. As a very rough calculation you should calculate your Basal Metabolic Rate (BMR) and then add around 600 kcal for every 1 hour session you do in a day and then a further 1000 kcal for other activities including eating, walking, work etc. The BMR is around 1600-2000 kcal/day for males and around 1300-1600 kcal/day for females. Of course you can check whether you are in balance by weighing yourself regularly (say every 2-3 days in the first instance and then weekly thereafter). The guidelines below provide some simple ideas, using Nutrition X products, to help you reach your goal.

WHAT SHOULD YOU DO?

1. Ensure you have an appropriate training programme in place in consultation with trained professionals and medical advice.

2. Make sure you eat 6 meals/snacks per day.

3. Be wary of any high GI carbohydrate foods at night to ensure no unnecessary fat gain.

4. Increase your protein intake to around 2-3g per kg of body mass per day

5. ALWAYS take a Protein drink before a training session i.e. Pro X Elite.

6. Pro X Elite as mid-morning snack IF needed.

7. Normal lunch with a sensible mix of proteins, carbohydrates and fats OR (if busy) Mass X Elite as a meal replacement

8. Pro X Elite as a mid-afternoon snack IF needed.

9. Hypnos just before bed IF heavy training day.

10. Consider taking Cell X Elite IF going for power/strength/speed.

WHAT SHOULD YOU EAT PER DAY TO MAINTAIN WEIGHT?

1. 200-350g of Carbohydrates - achieved by eating porridge/muesli at breakfast, reducing portions of bread/potatoes/rice/pasta at all times and replacing with vegetables/salad and some fruit.

2. 200-300 g Protein - 600g of meat/fish will give you 150g protein, milk and eggs are also a good source of protein (you could also get at least 100g from Nutrition X protein shakes).

3. 80 - 100g Fat – from fish, nuts, cheese, red meat

4. 2-4 litres of water. Larger athletes to get 3-4 litres; smaller 2-3litres.

SAMPLE DAY – normal use of supplements

Meal	Food / Supplements
Breakfast	Porridge/muesli, 2 eggs with 1-2 slices wholegrain toast, yoghurt + fruit. Apple juice.

Mid Morning	Pro X Elite or Snack

Lunch	Chicken/tuna + salad OR Chicken curry + quinoa/rice + vegetables OR filled sandwich on wholegrain bread OR filled baked potato OR Mass X Elite

Mid-afternoon	Pro X Elite or Snack

Dinner	Soup, steak + baked potato wedge + salad or vegetables OR lamb/pork kebabs + wholemeal pitta + salad.

Supper	Tuna/ham salad

Bdetime	Hypnos