Being a nutritionist in New York City is the best, mainly because I have such a vast cross section of clients, all with specific needs and intelligent questions. New Yorkers know what they want and I love that about us!
The look on my sports nutrition clients’ faces is priceless when they discover just how much they have to eat in order to fuel their bodies. It’s so rewarding to watch these people’s performance and energy levels improve just after one week of eating the right “fuel”.
One of the main concerns that endurance athletes have when seeing the vast amount of calories that they need, is weight gain and more specifically, their power to weight (P:W) ratio. The idea behind the P:W ratio is that there is an ideal body composition for maximum performance obtained by having the most efficient body. However, this does not necessarily equate to a “one-dimensional” scale number. Most often, the most efficient body is one with the lowest body fat percentage, and not necessarily one with the lowest weight number.
The predominant way to decrease body fat percentage is to build muscle and to replace body fat with it. Ironically, in order to build muscle, the body needs more calories. In fact, an additional 350-500 calories DAILY are needed to gain one pound of muscle mass per WEEK.
Muscle building can be added to your daily routine through cross training. In fact, to decrease body fat levels, cross training is a crucial component to your training regime. When you are ready to change your body composition, keep the following guidelines in mind:
· Although contra-indicative to what one may think, calorie restriction is most often NOT the answer. Restricting calories can result in inadequate carbohydrate intake for the volume and intensity of training, and can cause loss of lean body mass. This is the opposite effect to what an athlete wants, and can result in an increased body fat percentage (definitely not what you want!)
· Conversely, calories should be increased for the increased energy that it takes to build muscle, over and above the calories that your body needs for specific endurance sport training.
· While strength building, having enough protein in the diet is key, and the timing of intake is very important.
sports nutrition, athlete nutrition, endurance athlete diet, personalized meal suggestion plans, weight loss, sports nutrition, nutritional coaching,education, motivation, support, power to weight ratio, cross training, sports nutritionist nyc