Calculating Energy Demands and Macro-nutrients

Below is a tool that can be used to determine your caloric needs of each day based on your training sessions. Simply insert your sex, activity level for that particular day, weight, and height and the rest is done for you. The grams needed for each macronutrient (carbohydrates, protein, and fat) are also delivered. Use this tool to improve your training sessions, practice, and performance.


Once your daily needs have been calculated, use the carbohydrate, protein, and healthy fat options below to help you choose the proper foods to consume throughout the day to maximize results.


Pair these foods with the weekly nutrition planner below to maximize and track the calories you are consuming to ensure you are doing everything possible to meet your goals.


* Note the ranges given for each macronutrient. As your caloric needs increase with activity, your goal intakes of each macro-nutrient will be aimed toward the upper range to accommodate your increased calorie needs. Be aware that hitting the upper range of all three will lead to a greater caloric intake than listed.

Energy Requirements and Macro-nutrient Calculator


Optimal Carbohydrate Options for Athletes

Protein Sources for Athletes

Healthy Fat Options for Athletes


Weekly Nutrition Planner


Two Great articles on nutrition that are applicable to any athlete looking to improve performance

What 15 Years of Trying to "Eat Healthy" Has Taught Me

Nutrition for the Busy Student-Athlete


Nutrient Timing for Proper Recovery

Muscle glycogen is needed for rapid energy usage, and becomes depleted after a high intensity training session. Rapid glycogen re-synthesis and protein synthesis are crucial for proper recovery in athletes of all types, particularly for those with practice and lifting sessions within the same day. If an athlete does not take proper actions within the first few hours, particularly in the area of nutrition, optimal gains due to training adaptations cannot be expected. 

The timing of the nutrients, as well as the actual nutrients taken, is highly important for proper recovery post-training. In order to achieve your maximal gains your goals as an athlete must be to spare glycogen and protein break down as much as possible during training, shift the body from a catabolic to an anabolic stage as rapidly as possible, and then continue to promote protein synthesis throughout the remainder of the day until your next training session. These goals can be accomplished by supplementing carbohydrate and protein contained within whole foods throughout your training session. Utilizing a high-glycemic carbohydrate as well as protein in a 3:1 or 4:1 ratio respectively immediately after training, and then continuing to supplement your body with a proper diet throughout the day will allow for maximal adaptations and performances.

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