by Robert Cheeke, Vegan Bodybuilder, February 28th, 2004
In fitness, nutrition is equally as important as it is in bodybuilding. You want to focus on eating about six meals a day, again with attention to 40% protein, 30% carbohydrates, and 30% fats, each day. Your interest should be more on getting adequate amounts of all essential and non-essential amino acids, vitamins and minerals, rather than massive quantities of protein and total Calories. Of course, protein is important in fitness and "working out" so eat about .75-1 gram of protein per pound of bodyweight each day. Therefore, a 150-pound fitness athlete should eat around 112-150 grams of protein per day to maintain muscle mass and improve their physique. Be sure to have a high carbohydrate intake. In fitness, you will most likely be doing lots of cardiovascular exercise and will need the extra carbs for energy. The extra carbs will also add quite a few Calories to cover all the ones you are expending during exercise. In fitness, many people have the goal of losing weight. The way to lose weight is to burn more Calories than you are consuming. When doing this, be sure that you are still following a sound nutritional program. Obviously consuming more Calories than you are expending will allow you to gain weight. Usually one pound per week to gain or loose is a safe and realistic approach for a fitness athlete. Take multivitamin, vitamins C, D, and E, calcium, and folic acid supplements. Many will be found in energy or protein bars, protein or meal replacement powders, and in everyday healthy foods.