So, after smashing through all the protocols, what are my personal recommendations. Let's break them down by the types of goals you may have:
For Ordinary Joes (or Janes) just trying to get in better shape:
Just increase your vitamins, minerals, omega 3s and protein. You can do this by increasing fish, meat and vegetable intake or by taking a fish oil/omega 3 supplement, multivitamin/multimineral supplement and a protein shake. Get into some weight lifting and the physique will improve. If trying to lose weight a bit quicker, pick your least favorite (and least "healthy") snack food and cut it out every second day. The more improve ent you want, the more snack foods you'll need to cut.
For Strength/Power/Aesthetic Athletes trying to increase their 1RMs or Muscle Growth:
So, this can apply to Olympic Lifters, Powerlifters, Bodybuilders or even Sprinters and Jumpers I'd definitely recommend a highER fat intake. For Sprinters, Olympic Lifters and Jumpers I'd say around 40% of the diet being fat intake, with this being reduced slightly when coming up to competition periods due to the repeated bouts of effort required. However, for Bodybuilders and Powerlifters I'd actually recommend increasing the fat intake to about 50% coming up to competition periods, bodybuilders and powerlifters for an increase in steroid hormones and to gradually bring down water retention in the bodybuilders before the pre-competition protocol. Again, I would recommend increasing omega 3s and unsaturated fats for this group (they generally don't take enough). In terms of protein, I wouldn't actually worry too much about it, seeing as how trained athletes don't seem to need as much when in maintenance as untrained populations (Tarnapolsky et al., 1992). I'd also recommend a reduced meal frequency and use of Nutrient Timing.
For Endurance athletes trying to improve work rate:
This includes mixed demand groups like footballers and boxers, who need both explosive capacity and continuous Endurance. For these populations I'd recommend carbohydrate as the dominant food source, but also a slightly higher Fat Intake at around 35-40% total dietary intake for runners while boxers/footballers would probably be better served to keep Fat at 35% and increase protein a bit due to the mixed nature of their sport, not to mention the weight making in Boxing and other combat Sports. For high level combat athletes making weight is recommend Nutrient Timing with whey protein if not cutting weight and leucine or BCAAs if cutting, and a higher meal frequency for combat athletes training more than once per day.
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