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  1. Do you eat the same foods day in and day out?
  2. Do you exclude one or more food groups from your diet?
  3. Do you eat less than 5 servings of fruits and vegetables each day?
  4. Do you feel a great deal of stress regularly?
  5. Do you have a higher risk of getting certain diseases, such as cancer or heart disease?

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Q: How many grams of protein, fat, carbohydrates and calories do I need to fuel my activity?

A: Regardless of your sport or position, you need to consume enough protein to help build and maintain your body tissues. Protein from food supplies the construction material needed to build lean muscle, while carbohydrate provides the energy to put these materials together. Protein is also needed by the body to manufacture hormones that regulate metabolism, maintain fluid balance, ward off disease, carry oxygen and nutrients in and out of cells, and regulate blood clotting. Are you an athlete who knows that you need a high carbohydrate, low fat diet to fuel your training and competitions, but in the process falls short on your protein or calorie intake? The bottom line is that if you don’t consume enough protein and calories to fuel your body, your strength goals will be much harder to achieve and you’ll also increase your chances of becoming ill or injured.

How much protein do you need? The amount of protein that you need depends on your appropriate body weight, whether you are trying to build or just maintain your muscle mass, and how many total calories that you usually eat. Athletes who restrict their calories need even more protein because they are burning protein for fuel instead of using it for its intended purpose, building and repairing tissues. You can get an idea of how many calories, protein and other key nutrients that you need to build muscle and lose fat by using the following guidelines:

  1. Determine your calorie needs for training (usually between 24-27 calories per pound for building; 20 calories per pound for maintenance for males and 17 calories per pound for maintenance for females). However, if you need to lose body fat and want to preserve as much muscle as possible in the process, you’ll need about 16-17 calories per pound.
  2. Determine your protein needs (0.6-0.8 grams per pound for building and 0.5 grams per pound for maintenance).
  3. Determine your carbohydrate needs (3-5 grams per pound depending on the intensity of training; the higher the intensity, the greater the amount of carbohydrate needed to fuel the activity and muscle growth).
  4. Determine your fluid needs (a minimum of 1 quart or 32 ounces per 1000 calories eaten) plus additional exercise fluids needed (add an extra 2-5 quarts depending on the length and intensity of the training session).
  5. Determine your fat needs (usually it’s the balance of your calories after your protein and carbohydrate needs are met or about 0.5 grams per pound).