Introduction

Maintaining an optimal diet is crucial for athletes and fitness enthusiasts aiming to achieve peak performance and overall health. An effective sportif diet should be tailored to support training demands, recovery, and performance goals. This article delves into the essentials of nutrition, focusing on the roles of proteins and lipids while occasionally reducing carbohydrate intake.

The Fundamentals of Nutrition

Nutrition is the cornerstone of health and performance. It provides the energy needed for physical activity and the nutrients essential for muscle repair, growth, and overall body function.

To understand body recomposition, it is crucial to grasp the concept of energy balance: Weight change = calories in - calories out. While "calories in" simply refers to the food we consume, "calories out" involves the more complex aspects of metabolism.

✔ The "Calories In Versus Calories Out" Debate

The debate around "calories in versus calories out" revolves around whether all calories are equal for fat loss. Some people argue that only macronutrients matter, while others believe that clean eating is essential. Currently, the consensus is that both viewpoints hold some truth, but neither is entirely correct. Energy balance, which is the relationship between calories consumed and calories expended, is a key factor in weight management. A positive energy balance leads to weight gain, whereas a negative balance results in weight loss. However, focusing solely on calorie count can overlook the complexities of body recomposition, which involves gaining muscle while losing fat. Real-world examples and studies indicate that with proper training and nutrition, body recomposition is achievable even in highly trained individuals. This process requires managing energy intake and expenditure while taking into account factors like protein intake and training stimulus.

Decoding Metabolism

When discussing metabolism, we often refer to Total Daily Energy Expenditure (TDEE), which is the total number of calories burned each day. TDEE is determined by three primary factors:

• Basal Metabolic Rate (BMR)

• Physical Activity Level

• Thermic Effect of Food (TEF)

✔ Basal Metabolic Rate (BMR)

BMR represents the number of calories its body needs to perform basic metabolic functions at rest, such as breathing and maintaining body temperature. It typically accounts for 50-70% of its daily energy expenditure. Calculating BMR can be done using the Mifflin-St Jeor formula:

Men:

BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age(y) + 5

Women:

BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age(y) - 161

Alternatively, a simpler method is to multiply its body weight in lbs by 10. Several factors can influence BMR, including gender, age, height, weight, body composition, genetics, dietary history, gut microbiome, health status, medications, ambient temperature, and hormonal factors.

✔ Physical Activity Levels

The second component of TDEE is the energy burned through physical activity, which includes both formal exercise and everyday activities. This accounts for 20-35% of daily caloric expenditure. Activities such as walking, taking the stairs, and even fidgeting contribute to this component. Non-Exercise Activity Thermogenesis (NEAT) refers to the calories burned from all non-exercise activities. Higher NEAT levels can significantly increase total caloric burn and improve factors like insulin sensitivity and carbohydrate tolerance. A sedentary lifestyle can lower NEAT, leading to decreased energy expenditure. It is important to incorporate active habits, such as taking walks or using a standing desk, to boost NEAT and support fat loss goals.

Multiply BMR by an activity multiplier based on your lifestyle and training frequency to estimate maintenance calories.

✔ Thermic Effect of Food (TEF)

TEF is the energy expended during the digestion, absorption, and storage of food. Different macronutrients have varying thermic effects:

• Fat: ~9 Cal/gram, Lowest TEF

• Carbohydrates: ~4 Cal/gram, Medium TEF

• Protein: ~4 Cal/gram, Highest TEF

Protein has the highest thermic effect, meaning it requires more energy to digest and absorb. This is one reason high-protein diets often lead to greater fat loss and improved body composition. Different food sources also have varying thermic effects. For example, complex carbohydrates require more energy to digest than simple carbohydrates.

✔ Metabolism Demystified

The "calories out" side of the energy balance equation is influenced by BMR, physical activity (including NEAT), and TEF. Understanding these components is crucial for setting up effective diet and exercise protocols to achieve body recomposition. By considering how each factor contributes to daily energy expenditure, we can better tailor our approach to nutrition and fitness for optimal results.

Protein: The Building Block of Muscle

Proteins are crucial for muscle repair and growth, making them an essential component of any sportif diet. Comprising amino acids, proteins serve as the building blocks for muscle tissue. Here are key points to consider:

• Daily Protein Intake

  For athletes, a general recommendation is 1.2 to 2.0 grams of protein per kilogram of body weight per day. This range can vary depending on the intensity and type of training.

• Protein Sources

  Incorporate a variety of protein sources such as lean meats, poultry, fish, eggs, dairy products, legumes, and plant-based proteins like quinoa and tofu.

• Timing

  Distribute protein intake evenly throughout the day, with particular attention to post-workout meals to aid in recovery.

Lipids: Essential Fats for Energy and Health

Lipids, or fats, are often misunderstood but play a critical role in a sportif diet. They provide a dense source of energy, support hormone production, and are vital for the absorption of fat-soluble vitamins (A, D, E, K).

• Healthy Fats

  Focus on healthy fats from sources such as avocados, nuts, seeds, olive oil, and fatty fish (e.g., salmon, mackerel). These fats support heart health and provide long-lasting energy.

• Balance

  Aim for fats to make up about 20-35% of its total daily caloric intake. Avoid trans fats and limit saturated fats to ensure optimal health.

• Omega-3 and Omega-6

  Ensure a good balance of omega-3 and omega-6 fatty acids, which are crucial for reducing inflammation and supporting overall health. Omega-3s are found in fish oil, flaxseeds, and walnuts, while omega-6s are in various plant oils.

Glucids: The Strategic Use of Carbohydrates

Carbohydrates are the body's primary energy source, especially during high-intensity exercise. However, strategic reduction of glucids can benefit certain training phases or goals, such as improving fat metabolism or achieving weight loss.

• Carbohydrate Cycling

  This method involves varying carb intake based on activity levels. High-carb days should coincide with intense training sessions, while low-carb days can align with rest or light activity days.

• Quality Carbs

  Choose complex carbohydrates such as whole grains, vegetables, fruits, and legumes over simple sugars. These provide sustained energy and essential nutrients.

• Timing and Quantity

  Adjust carbohydrate intake based on individual energy needs and performance goals. For some athletes, reducing carb intake occasionally can help improve metabolic flexibility and enhance fat oxidation.

Carbohydrates Cycling & Refeeds

A refeed is described as a 24-hour period where caloric intake is increased, usually through higher carbohydrate consumption. Refeeds are typically used for several reasons:

• Enhancing Training Performance

  Low calorie or carb intakes can hinder performance, and a refeed can temporarily boost energy levels.

• Providing a Mental Break

  A refeed offers a psychological break from the routine of dieting.

• Reversing Negative Hormonal Changes

  Refeeds can temporarily counteract some hormonal declines, such as reduced leptin levels.

• Improving Diet Adherence

  Planned increases in intake can help maintain long-term dietary commitment.

Since the focus is on achieving body recomposition rather than extreme fat loss or very low body fat percentages, regular weekly refeeds are not necessary. However, varying carbohydrate intake throughout the week can still be beneficial.

✔ Linear Approach: No Refeeds or Carb Cycling

A linear approach involves consistent daily caloric and macronutrient intake without refeeds, high carb days, or calorie cycling. This method is suitable for individuals aiming to build muscle while in a caloric surplus. Benefits include:

• Simplicity

  Consistent daily targets are easier to adhere to.

• Stability

  Suitable for those who prefer routine and consistency.

• Reduced Need for Variation

  In a caloric surplus, performance and hormonal adaptations are less of a concern.

Flexibility in food choices and occasional free meals can help maintain mental balance without disrupting overall progress. This approach is best for those who:

• Are in a caloric surplus.

• Seek simplicity in their diet.

• Prefer a stable, unchanging weekly routine.

✔ Logical Carb Cycling: Non-Linear Carb Intake

For individuals in a caloric deficit or at maintenance aiming to optimize their diet, a logical carb cycling approach is recommended. While traditional carb cycling lacks scientific support for metabolic benefits, it can still be useful from a body recomposition perspective:

• Enhanced Training

  Allocate more carbohydrates on training days to fuel workouts and improve performance.

• Dynamic Intake:

  Adjust carb intake based on daily activities, reducing carbs on rest days and increasing them on high-activity days.

As a rule of thumb, reduce carb intake by approximately 20% on non-training days. For days with significantly higher activity levels, consider a 20% increase in carb intake to match increased energy expenditure.

This approach is best for those who:

• Are in a caloric deficit or at maintenance.

• Seek to optimize nutrient timing around workouts.

• Prefer a dynamic, varied approach throughout the week.

Crafting Its Own Sportif Diet

✔ How Many Calories Should I Eat?

While some may want a simple answer for calorie targets, there is no one-size-fits-all calculation for effective body recomposition. Its calorie needs depend on three main factors: its primary goal, its current body composition, and its training experience.

1. Primary Goal

   Although the goal is to build muscle and lose fat simultaneously, prioritizing one goal can help tailor your calorie intake. For example:

   • If building muscle is more important:

     Opt for a moderate caloric surplus.

   • If losing fat is more important:

     Choose a moderate caloric deficit.

   • If both goals are equally important:

     Maintain caloric balance.

2. Current Body Composition

   Its current body composition greatly influences its primary goal. For simplicity, body composition is categorized as:

   • Low Body Fat

     8-12% for men, 18-22% for women.

   • Moderate Body Fat

     12-18% for men, 22-28% for women.

   • High Body Fat

     18-20+% for men, 28-30%+ for women.

   Lean individuals should favor a caloric surplus to facilitate muscle gain. Those with higher body fat should opt for a caloric deficit to prioritize fat loss. For moderate body fat, maintain caloric balance, adjusting slightly based on its primary goal.

3. Training Experience

   Its training experience affects how efficiently we can build muscle. Beginners can gain muscle quickly with a larger caloric surplus, while advanced trainees should use a smaller surplus to avoid excessive fat gain. For example, a beginner with a primary goal of building muscle might need a 25% caloric surplus. An advanced trainee with the same goal might only need a 10% surplus. Training experience mainly influences the size of the caloric surplus, not the deficit.

4. Other Factors

   Other factors that may influence your calorie needs include:

   • Biofeedback

     Pay attention to recovery and hunger. Increased training demands may necessitate higher caloric intake.

   • Detraining

     Individuals who previously trained and lost muscle can regain it quickly due to muscle memory. They might start at maintenance calories to facilitate recomposition.

✔ Tracking Its Own Weight

1. Weight Scale

   For the most precise results, weigh itself immediately upon waking, after using the restroom, and before eating or drinking anything. Over time, track its average weekly weights to observe trends in its body weight. Weighing itsself every day is not required unless it is helpful. Daily weight fluctuations are entirely normal and expected. It is important to note that not every weigh-in needs to show a consistent pattern as long as the weekly averages indicate a trend. Various factors, such as stress levels, hydration, sodium and carbohydrate intake, food volume, menstrual cycle (for women), and bowel movements, can influence its daily weight.

2. Measuring Tape

   Alongside the weight scale, a measuring tape is an essential tool for obtaining key body measurements. Use it to measure its waist circumference and other areas such as shoulders, glutes, chest, legs, arms, and calves. Tracking its waist measurement helps indicate fat loss. For instance, if its body weight increases but its waist circumference decreases, it is a clear sign that there is a gaining muscle and losing fat, thus reshaping its body.

3. Camera, Progress Photos

   Taking progress photos once to four times per month is recommended to visually document changes in its physique. Consider factors like its genetic predisposition, level of experience, and current body fat percentage when evaluating these photos.

4. Food Scale

   Measuring food by volume can be inaccurate, leading to unintended over- or under-eating, which can slow its progress. Therefore, it is advisable to weigh its food when raw, before cooking, for the most accurate measurements.

✔ Using a Guess-and-Check Method

• Calorie Intake

  Determining the total number of calories to consume is crucial for making changes in body composition. In this section, we will calculate your calorie needs based on your personal goals.

• Macronutrient Breakdown

  After establishing its calorie intake, we will identify the optimal ratios of protein, carbohydrates, and fats to maximize muscle gain and training performance.

• Nutrient Timing and Meal Distribution

  Organizing its macros into meals to enhance muscle gain, retention, and recovery.

• Food Sources

  The quality of calories and macronutrients is important for positive changes in body composition.

✔ Implementation and Adjustment

Track its body weight and caloric intake for two weeks. Determine average values for both weeks. And finally, calculate weight change and adjust caloric intake to find maintenance. The goal is to enable individuals to customize their diet based on their body's responses. Use the tools and knowledge provided to set up the diet and make adjustments as needed. Consider feedback from the body recomposition toolkit:

• Physique Changes

  Monitor visual changes in the body.

• Strength Levels

  Track performance improvements in the gym.

• Scale Weight

  Observe weight fluctuations in response to dietary changes.

An Example with my Diet

✔ Caloric Table

✔ Regular Diet

• Breakfast

  30g. Oatmeal
  Sugar

• Lunch

  5 Eggs
  Vegetables

• Snack

  Protein white cheese
  Dried fruits

• Diner

  >200g. Meat/Fish
  Vegetables

References