You've got questions, we've got answers! Time to throw another BOOMer query at our favorite fitness brainiac, Coach Lance!
This month our BOOMer question relates to fueling our fitness. How do we balance our calorie intake with our energy expenditure? Do we need to alter what we eat based on our workouts?
Our BOOMer asks:
“How much should I adjust my calorie intake to match my activity level? For example if I eat an average of 1800 calories on a normal workout day, what should I eat on a rest day versus a two-a-day?”
Take it away Coach Lance!
Just as a preface I will assume that 1800 calories a day is based on a current goal of losing weight since that is a relatively low number of calories for anyone working out at LFT (side note that a good starting point with a goal of weight loss is setting a calorie target of 300-500 calories under your maintenance calorie number).
So with that out of the way we have a couple of options on how to prepare to adjust our calorie consumption to account for changes in activity –
Option 1 – Break out our TI-87 calculators, open Excel to map out meal timing for the upcoming week, make sure we have our fitness tracker set to calculate every additional calorie burned during our extra workout, and just for good measure check the moon charts for this month because reasons.
Option 2 – Not do any of that stuff because it’s overly complicated and does not really matter.
Option 2 is sounding pretty good, right?
Here is a super simple, and also highly effective, way to account for adding (or subtracting) additional workouts – just add a post workout recovery shake or small meal…that’s it! In the case of our example I would recommend a shake/meal consisting of 250-300 calories and if you want to get nutrition nerdy with the macro breakdown around 25-30g of protein and 40-60g of carbohydrates. If we want to make it even easier we can just do this – Make a shake with one scoop of protein powder (assuming it’s in the 20-30g range which is typical), either water or a low fat milk option, and a handful of your favorite fruit. Blend it all up, post a boomerang of yourself smashing it on IG with #gainz, and reap the rewards of fueling your muscles and building your social media empire all at the same time! When we hit two-a-days it’s one awesome shake/meal per workout. On rest days all we do is drop the post recovery shake/meal and we are good to go outside of daydreaming about our banana nut chocolate protein smoothie.
That’s it! We now have a plan to be able to dynamically adjust our activity level with minimal effort required to match the additional nutrition/energy requirements. Boom goes the dynamite!
Thank you Coach Lance! That is simple and straight-forward advice that will probably be a relief to those of us who get sucked into the endless maze of content online that confuses and overcomplicates things. I hope this is helpful for all you BOOMers. Put this in your pocket, carry on and kick ass! See you in the Boom Room!
If you have a question for Coach Lance please email firstname.lastname@example.org. No question is off limits.
To enroll in Coach Lance's LG1 Nutrition Program contact him here.
If you are ready to begin your journey with LFT sign up here today!