What Type/How Much Food Should I Eat?

“What type of food should I eat/how much?” is a commonly heard question we hear at M14. Should I eat cookies, chicken, or pasta? This question has inspired me to write a short blog answering this simple yet complex issue.

Three main macronutrients make up what we eat; which are protein, carbohydrates, and fat. Each plays a specific role in the body. Protein is needed to build muscle (Kollias, 2020), which is what we all want. The recommendation for how much protein required for an athlete varies. For this blog, we are going to say from 1.2-2.2 g/kg of body weight (Kollias, 2020). The more physically active you are, the more protein you need. Foods high in protein you should consider eating are chicken, lean beef, eggs, and plain greek yogurt (Pierre, 2020).

Carbohydrates are a source of energy for the body. The rage of carbohydrate intake ranges from 6-10 g/kg (Rodriguez, Di Marco, & Langley, 2009). Depending on your activity level determines the number of carbohydrates you take in. An excessive amount of consumption can lead to weight gain due to it being stored as fat in the body. Quality carbohydrates consist of spinach, carrots, and berries (Pierre, 2020).

Fats have many benefits towards the body, such as giving you energy or protecting your organs. An athlete’s intake should be around 1 g/kg (Rodriguez, Di Marco, & Langley, 2009). Healthy fats consists of extra virgin olive oil, almonds, and pistachios (Pierre, 2020).

Each meal should consist of these three macronutrients. Doing so will allow for proper fueling of the body. Remember that during this time, your activity level is most likely lower than usual, which means you still want to eat your high-quality foods, but not as much as usual.