[Part 3] A Winning Body is Built Through Diet - Nutrition Strategy for High School Baseball Players - Chapter 1: Foundation (Awareness/Energy) 'What is an Athlete's Food Intake?'

"How much should I eat?" This is the first time we address this question. As I mentioned in Part 2, your body will not change if you only "think you are eating enough." So, how much should you eat? First, as a fundamental premise, an athlete's food intake is completely different from that of an average person.
・Classes
・Practice
・Training
As long as you are using this much energy, a "normal diet" will not be enough.

As a benchmark, consider this:
"Protein: Body weight × 2-3g"
This is the basic standard for building and maintaining muscle.
For example, if you weigh 70kg,
"140-210g"
Think about this for a moment. Are you getting this amount in your current diet? Most athletes are likely falling short.

Protein is abundant in meat, fish, eggs, dairy products, and soy products. First, know "what contains protein." That is where you start.
For example, it is said that Shohei Ohtani, who is active in Major League Baseball, eats nine hard-boiled eggs a day. If one egg contains about 6-7g of protein, that alone is about 60g. This is just a part of his intake, and he meets his daily requirement by combining it with other meals.

The important thing is not to do the exact same thing, but to know the standard that "that level of quantity is necessary." Even more important is to "spread it out" rather than "eating it all at once."
・Breakfast
・Lunch
・Snacks
・Dinner
Building it up throughout the day. This is an athlete's diet.
What is important here is "tracking how much you are consuming." Even if you know the standard, you cannot make adjustments if you do not know your actual intake. First,
・What you are eating
・How much you are eating
Start by "knowing" these things.

Some of you reading this may feel that "this amount is difficult." In that case, there are ways to use protein powder as a "supplement." However, supplements are just "supplements." Build your foundation with food and use supplements to make up for what is missing. This way of thinking is important.

And one more thing. When thinking about food intake, "total energy" is important. No matter how much protein you consume, your body will not be built if you lack energy. In other words, you need both "what to eat" and "how much to eat."
I will discuss the concept of energy in more detail next time.

Here is a summary of what we have covered so far:
・Think of food intake in terms of "standards," not "feelings"
・Protein should be body weight × 2-3g
・Build your diet throughout the day
・Track whether you are getting enough
However, there is one important thing to note here. These numbers are "guidelines," not everything. Every body is different. That is why it is most important to adjust while observing the changes in your own body.

Diet is not about "knowing," it is about "changing."

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Your body is made up of the accumulation of your daily choices.

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How much have you built up with today's meals?

※I support athletes' progress through on-site nutrition seminars.