Kenneth Lo

Nutrition Guidelines for Shatin Baptist Dragonboat Athletes 2017

March 29, 2017

As you know, everyone's body and physique are totally difference. I cannot give your exact calories and macros for all of you. I am trying to give you some guidelines of nutrition on your training day and non-training day. 

 

First of all, everyone should download an app MyFitnessPal and enter your daily calories and macros and share it to your team captain and leaders. 

 

For Men 60-70kg

Your goal is to gain some muscles and maintain body fat. Try not to add body fat during training period. 

Daily Calories: 2500kcal on training day

Here are the Macros:

Protein: 160g (640kcal, 25% from your diet)

Carbs: 200g (800kcal)

Fat: 115g (1000kcal)

 

Daily Calories: 2000kcal on non-training day

Here are the Macros:

Protein: 160g (640kcal)

Carbs: 100g (400kcal)

Fat: 106g (960kcal)

 

For Men 70-80kg

Your goal is to maintain muscle mass and lose fat at the same time.

Daily Calories: 2200kcal on training day

Here are the Macros:

Protein: 160g (640kcal)

Carbs: 150g (600kcal)

Fat: 106g (960kcal)

 

Daily Calories: 2000kcal on non-training day

Daily Calories: 1800kcal

Here are the Macros:

Protein: 160g (640kcal)

Carbs: 50g (200kcal) - "Low-carbs diet" 

Fat: 106g (960kcal)

 

"Low-carbs diet": You are going to skip all carbs on non-training day e.g. rice, noodles, bread....

Only having vegetables and good fat on that day. 

 

For Men 80kg or over 

Your goal is to lose some fat and gain some muscles. Remember Fat do not move the boat faster. 

Daily Calories: 2000kcal on training day

Here are the Macros:

Protein: 160g (640kcal)

Carbs: 150g (600kcal)

Fat: 85g (760kcal)

 

Daily Calories: 1800kcal on non-training day

Here are the Macros:

Protein: 160g (640kcal)

Carbs: 50g (200kcal) - "Low-carbs diet" 

Fat: 106g (960kcal)

 

"Low-carbs diet": You are going to skip all carbs on non-training day e.g. rice, noodles, bread....

Only having vegetables and good fat on that day. 

What should I eat?

Protein:

Eggs

Cooked salmon

Lean Beef/ Steak 

Lamb

Prawns

Lean Pork

Turkey

Chicken breast

Cod

Lobster

Crab

Tuna

Whey protein after training 

 

What are the functions of protein? 

- Building muscles, muscles row the boat!

- Repair your damage muscles

- Detoxification

 

What kinds of "Good Fat" should I eat? 

Fat from meat/ fish

Fat from eggs

Olive oil

nuts - almonds, walnuts

Avocados

Fish Oils

 

What kinds of carbs should I eat? 

All kinds of vegetables are carbs

Sweet potatoes

White rice

Fruit - berries, apple, oranges, but NOT juices

 

When should I eat carbs?

Should be around your training.

I suggest to eat carbs 1.5 hours before training and after training.

But please follow individual's amount. 

 

How much water should I drink?

Men: 4L a day

Women: 3L a day

 

Should I take any supplements?

I highly recommend to take BCAAs x 10g, 30 mins before training and x 10g  during training.

BCAAs are amino acid = protein. 

 

 

For Women 

Your goal is to produce energy to row the boat faster! 

 

Daily Calories: 1600kcal on training day

Here are the Macros:

Protein: 120g (480kcal, 30% from your diet)

Carbs: 150g (600kcal)

Fat: 57g (520kcal)

 

Daily Calories: 1200kcal on non-training day

Here are the Macros:

Protein: 90g (360kcal, 30% from your diet)

Carbs: 50g (200kcal) - "Low-carbs diet" 

Fat: 71g (640kcal)

 

"Low-carbs diet": You are going to skip all carbs on non-training day e.g. rice, noodles, bread....

Only having vegetables and good fat on that day. 

 

For Your Reference 

1. No more 炒粉麵

2. Sweet potato 100g - Carbs: 21g

3. Chicken breast 200g - Protein: 44g

4. Egg x 1 - Protein 6g, Fat: 5g

5. White rice 100g - Carbs: 28g

6. Salmon 100g - Protein: 21g

7. Whey protein 40g - Protein 40g

8. Sirloin 4oz - Protein 32g, Fat: 22g

 

 

 

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