ક. કૅલ્ક્યુલેટર

Meal prepping for a busy week so you can pack the perfect balance of proteins and carbs without second-guessing your portions.

Dialing in your nutrition before a big event like a half-marathon or a powerlifting meet to make sure your energy stores are completely full.

Adjusting your daily food intake when transitioning from a heavy training season to a rest or recovery phase to avoid unwanted weight gain.

Helping fitness coaches and personal trainers quickly sketch out baseline dietary guidelines for their clients during onboarding.

How do macronutrient needs differ by sport type?

Endurance sports (marathon, cycling, triathlon): carbohydrates are the primary fuel — 7–12 g/kg/day during heavy training. Glycogen stores hold about 2,000 kcal (enough for ~90–120 minutes of intense exercise), so carb loading (10–12 g/kg for 36–48 hours pre-event) extends performance. Protein needs: 1.2–1.6 g/kg/day. Fat: 1.0–1.5 g/kg/day (essential for absorbing fat-soluble vitamins and hormone production). Strength/power sports (weightlifting, sprinting, bodybuilding): protein is prioritized at 1.6–2.2 g/kg/day (higher end during caloric deficit). Carbs: 4–7 g/kg/day for moderate training, higher for high-volume programs. Fat: at least 0.5–1.5 g/kg/day to support testosterone production. Team sports (soccer, basketball, rugby): combine endurance and power demands — carbs at 5–8 g/kg/day (match day higher), protein at 1.4–1.7 g/kg/day. Weight-class sports (wrestling, boxing, martial arts): must balance performance nutrition with weight management — periodic caloric deficits require higher protein (2.0–2.4 g/kg/day) to preserve muscle mass, with carbs adjusted based on training phase. Aesthetic sports (gymnastics, figure skating): similar challenges to weight-class sports, with attention to energy availability — relative energy deficiency in sport (RED-S) is a significant risk when intake chronically falls below expenditure.

What supplements have strong evidence for athletic performance?

Tier 1 — strong evidence, widely recommended: Creatine monohydrate: 3–5 g/day (or loading protocol of 20 g/day for 5–7 days). Increases phosphocreatine stores, improving performance in repeated high-intensity efforts by 5–15%. Most researched supplement in sports nutrition with an excellent safety profile. Caffeine: 3–6 mg/kg taken 30–60 minutes pre-exercise. Improves endurance performance by 2–4% and enhances power output, reaction time, and perceived effort. Effects are dose-dependent and tolerance develops with habitual use. Beta-alanine: 3.2–6.4 g/day (split doses to minimize tingling). Increases muscle carnosine, buffering acid buildup during high-intensity exercise lasting 1–10 minutes. Modest benefit of 2–3% for appropriate events. Sodium bicarbonate: 0.2–0.3 g/kg taken 60–90 minutes pre-exercise. Extracellular buffer for repeated sprint and middle-distance events. GI side effects are common. Tier 2 — moderate evidence: Beetroot juice (nitrate): 6–8 mmol nitrate 2–3 hours pre-exercise. May improve endurance performance by 1–3% through enhanced oxygen efficiency. Benefits appear greater in recreational athletes than elite. Tier 3 — popular but weak or no evidence: BCAAs (unnecessary if total protein intake is adequate), glutamine (no performance benefit in well-nourished athletes), testosterone boosters (no meaningful effect on muscle mass or strength in healthy individuals).

How important is hydration for athletic performance and recovery?

Dehydration significantly impairs performance, with just a 2% body weight loss from fluid reducing strength by 8-10% and endurance by up to 20%. Athletes should aim to consume 5-10 mL of fluid per kg body weight 2-4 hours before exercise, and replace 125-150% of fluid lost post-exercise to account for ongoing urine losses. For sessions exceeding 60 minutes, consuming 0.5-0.7 grams of sodium per liter of fluid can help maintain electrolyte balance and stimulate thirst.

What is the optimal post-exercise nutrition strategy for muscle recovery and glycogen replenishment?

After exercise, consuming carbohydrates and protein within 30-60 minutes maximizes muscle glycogen resynthesis and muscle protein synthesis. Aim for 1.0-1.2 grams of carbohydrates per kg body weight and 0.3-0.5 grams of protein per kg body weight. For example, a 70 kg athlete would consume 70-84g carbohydrates and 21-35g protein, often combined in a 3:1 or 4:1 carbohydrate-to-protein ratio.

How are an athlete's total daily energy expenditure (TDEE) and calorie needs determined?

An athlete's TDEE is calculated by multiplying their Basal Metabolic Rate (BMR) by an activity factor, then adding the thermic effect of food (TEF) and the energy expended during training. BMR can be estimated using formulas like Mifflin-St Jeor (e.g., (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5 for men). For active athletes, activity factors can range from 1.55 to 2.2, significantly increasing calorie requirements to support high training volumes and prevent energy deficiency.