Sports Nutrition Calorie Counter Tips

As a sports nutrition for women calorie counter, a calorie is another name for energy, or fuel. How you eat calories, burn calories and store calories everyday can impact sports performance and lifetime fitness.

Eating Calories

Calories in food, drinks or sports nutrition supplements come from carbohydrate, fat, protein and alcohol. Vitamins and minerals are calorie-free.

  • Am I eating enough calories?

  • Yes, if you are maintaining your weight and have enough energy for your workout and everyday routine. Eating too little fuel, even if healthy choices, won’t be enough to carry you through your workout or performance. Eating too little fuel can also allow your body to use your muscle protein for fuel (not a good idea). If you are hydrated, but your weight keeps dropping, look into tracking your calories.

  • How many calories do I need everyday?

  • A very general way to estimate your calorie needs is as follows:
  • Moderate activity (weekend recreation) 15 X your weight in pounds
  • Very Active (vigorous exercise three times per week) 16 x your weight in pounds
  • Competitive athlete (daily vigorous/high energy activity) 17 x your weight in pounds
  • Calorie needs can also be estimated using your age, height, weight, and activity level using various sports nutrition calculators . The most accurate way to estimate calorie needs is to have your resting metabolic rate tested. This is a simple test that is offered by some gyms, fitness facilities and university programs. This resting calorie level is then combined with an estimation of calorie burned for total calorie needs. Check with a Personal Trainer, Registered Dietitian or University near you to get tested.

    Click here to get the total scoop on Metabolism.

  • What form of calories is best for sports performance?

  • The best fuel ( carbohydrate fat ) to eat is based on the extent of your training. Also, whole food calories outweigh processed food and alcohol calories since whole food provide nutrition with the calories.

  • If I want to be a calorie counter, what is the best method?

  • Start with a review of whole foods in sports nutrition , with details about food groups and label reading. For a general idea of calories by food group, read estimating calories in food. There are various nutrient databases that can give you detailed nutrient breakdowns of almost any food, also. You may want to consider Nutrition Coaching with Jan Dowell , where you can learn to journal your food and fitness and get professional feedback on what the results mean and what to do with the information.

    Learn more about burning calories and storing calories as a calorie counter.