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User Guide

Carbs

  • 110kg or more 1,5 g carbs per kg
  • 110kg or less 2 g carbs per kg

Protein requirement per KG bodyweight or per LBM 
We use LBM (lean body mass) to calculate protein requirement, because body fat is not using protein, we subtract fat mass from the total body weight.

Low – 1,6x LBM
For People who have a hard time with protein digestion. This is the minimum “new” RDA (recommended dietary allowance).

Medium Low 2x LBM
For sedentary or light active people. In most cases a higher protein consumption is better to prevent muscle loss.

Medium 2,2 – 2,8x LBM
Recommended for active people and health in general.

High 3x LBM
Recommended for weight loss with muscle building.

Very High 3,2 – 3,8x LBM
High protein strategy for weight loss.

Protein Portion Sizes
The latest research suggest to have at about 30-50g protein in each meal as a minimum. mTOR, plays a central role in the development of skeletal muscle stimulation through growth by nutrition. Leucine is the primary amino acid that activates protein synthesis in skeletal muscle. The minimum threshold of Leucine is about 2,5g to activate protein synthesis. This is about 30g protein.


Antonio, J., Peacock, C. A., Ellerbroek, A., Fromhoff, B., & Silver, T. (2014). The effects of consuming a high protein diet (4.4 g/kg/d) on body composition in resistance-trained individuals. Journal of the International Society of Sports Nutrition, 11(1), 19.

Antonio, J., Ellerbroek, A., Silver, T., Orris, S., Scheiner, M., Gonzalez, A., & Peacock, C. A. (2015). A high protein diet (3.4 g/kg/d) combined with a heavy resistance training program improves body composition in healthy trained men and women–a follow-up investigation. Journal of the International Society of Sports Nutrition, 12(1), 39.

Antonio, J., Ellerbroek, A., Silver, T., Vargas, L., & Peacock, C. (2016). The effects of a high protein diet on indices of health and body composition–a crossover trial in resistance-trained men. Journal of the International Society of Sports Nutrition, 13(1), 3.

Carbohydrates are Activity Dependent

Ketogenic Diet
Recommended for athletes is a Targeted or Cyclic Ketogenic Diet. The amount of carbs needed highly depends on glycogen use during training. The variables are duration, intensity, body parts used and training style.

Targeted Ketogenic Diet
Plan to eat most carbs before and during training.

Cyclic Ketogenic Diet
Cyclical ketogenic dieting involves adhering to a standard ketogenic diet protocol 5–6 days per week, followed by 1–2 days of higher carb consumption. These higher-carb days are often referred to as “refeeding days,” as they’re meant to replenish your body’s depleted glucose reserves. In this case you have to generate two different Meal Plans, one for the Keto days and one for the Refeed days.

General recommendation for carbs.

  • 2 g per kg bodyweight for Challengers below 110kg
  • 1,5 g per kg bodyweight for Challengers above 110kg
  • 1-3 g per kg bodyweight for Keto Diet
  • 1-3 g per kg for low carb Weight Loss strategy.
  • 3-5 g per kg moderate carb for general people or for athletes (CrossFit, MMA etc) on a lower carb diet.
  • 5-10 g per kg moderate to high carb athletes. CrossFit, MMA etc

Intermittent Eating –  Intermittent Fasting Strategy
Here you have the option to give your client a Restricted Eating Window.

The Eating Window generally used is between 6-10 hours. Where an 8 hour window is the most practical and most popular for weight loss or general health.

Time First Meal
Here you can choose for an early or a late window of eating. Both have different benefits and drawbacks. Some people prefer a late window, skipping breakfast and starting their first meal after 12:00. 
Some people do better on an early breakfast and then start fasting in the late afternoon.

The vegetable recommendation on the plan is a minimum. For most vegetables there is not really a limit. 

Fiber
Vegetables contain a lot of fiber. Each gram of fiber consumed can reduce a fixed amount, of glucose. So 10g of fiber can bind, to about, 10g of available glucose, and prevent it from being absorbed into the body. Example: Asparagus – 100g of asparagus has 4g total carbs and 2g of fiber, leaving 2g net carbs. Because the fiber will limit the 2g of net carbs absorbed, there is effectively no carbs. From the ebook: The New Rules of Keto.

It’s recommended to set an End Date for a nutrition strategy. Preferably plan a new coaching session after the end date to evaluate the chosen strategy.

When selecting a calorie quantity for a Cheat Day, this amount will be subtracted from the total weekly calorie quantity.

Example
A 2.000 kcal diet with a 1.000 kcal weekly cheat day. The total weekly calories are 14.000 kcal. Subtracting the Cheat Day from the weekly total will give: (14.000-1.000)/ 7 day = 1.857 kcal per day.

Consider to give your client a specific timing recommendation for Shakes, but don’t make it too complicated.

Some shakes are better taken on specific times.

  • Daily
  • Morning
  • Afternoon
  • Evening
  • Pre-workout
  • Post-workout
  • With a meal
  • Before bed

Taking Protein (Casein) pre-sleep has shown to be an effective approach for muscle-building. Study: the Impact of Pre-sleep Protein Ingestion. 

In general every meal should have a protein part.

For athletes you can recommend to eat carbs in a meal before the training. This is especially useful for a Targeted Keto approach.