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Athlete Nutrition

Home / Athlete Nutrition

Macronutrients

Proteins

Fats

Carbohydrates

Protein

Athletes need more protein than non-athletes. That’s because protein is necessary to repair the muscle damage caused by hard-training and intense competitions. When athletes who don’t have enough of this nutrient, it’s harder to build muscle, lose fat, and recover from practices, workouts, and games.

How Much?

Eat 0.65 to 1 gram of protein for every pound you weigh.

So (your bodyweight) x (.65-1gram) = ___________

Ideally it's recommended to hit the upper range and get that 1gram of protein per day.

The best protein for athletes

"If it runs, jumps or swims... you eat it"

Carbohydrates

This is your fuel source. You need carbohydrates to optimize your performance, recovery and body composition.

How Much?

Eat 2-3 grams of carbs for every pound you weigh

So (your bodyweight) x (2-3 grams) = ___________

Ideally it's recommended to have more carbs on training days and less of off days to ensure that you don't put on extra body fat that would slow you down in your sport.

The best carbs for athletes

"Carbs from it's most natural sources are the best to take in"

Fat

Fat, also a fuel source, is a very needed nutrient. It's essential for the development of testosterone and estrogen, to build a strong immune system and help absorb fat soluble vitamins.

How much?

Consume 0.5 gram of fat for every pound you weigh.

So, your (body weight) x (.5 grams of Fat)=__________

The best fats for athletes

"If nature put it there, you eat it."

What's a sample day of eating look like for you?

You have to start with breakfast to ensure you will meet all your nutritional needs. So, here is a way to set up your day if practice is at 12:30pm-3:30pm during the summer.

Breakfast: 9am

Lunch/Preworkout snack: 11:30am

Post workout recover snack: 3:30pm (immediately after your workout)

Dinner: 5pm

Pre Bedtime Snack: 8:30pm

So what the hell do you eat?

you can refer to the charts listed above to reach your nutritional goals, but if you're really stuck you can go to Chat GBT and put in the prompt of:

  • Your body weight

  • How many meals in the day

  • How many grams of protein, carbs and fats you need

  • How many days a week you train

You can really break this down into greater detail and it will give you a meal plan for each meal of the day!

Supplements

For athletes, multivitamins serve as convenient supplements to ensure they receive essential vitamins and minerals that may be lacking in their diets. These supplements help fill nutritional gaps, supporting overall health and enhancing performance by ensuring adequate nutrient levels crucial for immune function, metabolism, and muscle recovery. Multivitamins are particularly useful for athletes who may have increased nutrient needs due to intense physical activity. However, they should complement a balanced diet rather than replace it.

Creatine

  • Enhances Muscle Strength (Energy for workouts)

  • Accelerates Muscle Growth (Energy for workouts/Recovery)

  • Improves Performance (Reduces fatigue)

  • Supports Muscle Recovery (Reduces inflammation)

  • Enhances Anerobic Power (Explosive power)

  • Enhances Memory (Boosts cognitive energy)

  • Improves Sleep (Serotonin)

It's a super supplement showing signs of cognitive health improvements by providing the brain with energy helping increase brain oxygen levels, with helps with focusing, inflammation, energy levels and mood stability.

How to take Creatine?

1) Take 5 grams of creatine a day. After 30 days you should be saturated with it and then see the benefits.

2) Loading phase. Take 'x' scoops a day (depends on bodyweight) for 5 days then do 1-2 scoops as maintenance.

Creatine is one of the most researched, tested and effective supplement on the market.

Protein Powder/Bars

  • Repairs and builds muscle tissue

  • Convenient (Timing)

Protein powders are the best way to help meet your nutritional needs but shouldn't actually replace a meal. Solid Earth grown foods are the best way to take in nutrients.

This is a perfect snack to have immediately after a workout session.

Caffeine

  • This acts on the nervous system helping you feel awake, attentive and alert

  • Preworkout.

90mg of Caffeine is really anyone needs to help with their workouts or competitions. Ideally, one shouldn't depend on caffeine for every workout but should use it sparingly to get the best effects.

Energy drinks (Monster, RedBull etc should be avoided and caffeine come from more raw sources like coffee and tea.)

*Note: If you are a hard gainer, then it may be recommended to have a low carb protein shake with water in the middle of the night

Hydration

How Much?

(.66) x (Body Weight) = Your daily intake in ounces

Testimonials

I went to Jon as a new thrower and the training there helped increased my throws by 5ft in one summer and got my lifts up an incredible amount. While also giving me and incredible community of thrower friends

Jolie

Manalapan High School

Working with Jon Kalnas completely transformed myself as a T&F athlete. Jon introduced me to the spin technique and slowly developed me from 30' as a freshman to nearly 60' as a junior.

Joe

St Rose High School

Jon has been nothing but an inspiration and a second father to me. He has more experience in the game and out of it than any coach I have come in contact with.


Albert

Christian Brothers Academy

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