You want to create a nutritional protocol by yourself? – 5 steps to the right nutrition

Not matter what kind of sport you like or whether you exercise at all, the right nutrition is very important. You may wonder why you need a nutritional protocol. This is very important, because one does not notice what one eats between meals. A precise plan, which is laid down in writing, makes it easier to keep an overview. We have described how you can create a nutritional protocol yourself without needing a fitness coaching or a dietician.

Lacrosse Nutrition Protocol

1st Step: Calculate the energy balance

The energy balance is how much energy you consume every day. It is made up of your physical conditions, such as age, height, sex and the various metabolic changes. The basic metabolism then also plays an important role, which results from the various processes within the body, such as the pulse, metabolism, breathing, organizing and so on.  In addition there is also the energy you spend every day at work, namely the turnover of your work. This can be very crucial for your nutritional protocol because someone who works in the office will consume much less calories than someone who works on a construction site.
As a third, the so-called leisure-time activity, as the word suggests, is about the activities you do during your free time. This can be for example, reading, sports, cinema, or anything else in that direction.
You are now wondering how you should calculate your energy balance from all these things. Very easily. There are many calorie calculators on the Internet, which help you to calculate your energy balance. One that we highly recommend can be found here: Mic’s calorie calculator.  Now you have successfully completed the first step in creating a nutritional protocol.

Nutrient distribution - nutruinal protocol2nd Step: Nutrient distribution

Directly after the energy balance, it goes on with the calculation. You must now calculate your nutrient distribution.
Each person needs: 0,7g – 0,8g fat per kilogram of body weight per day, one gram of fat being 9 calories. You have to calculate your own weight times 0,7 or 0,8 and then multiply by 9 and then you have the number of calories of fat you need daily.
The protein is the same actually. Each person requires 2,25g – 2,5g of protein per kilogram of body weight, one gram of protein being 4,2 calories. Now you reckon your own weight times 2,25 or 2,5 and then multiply it by 4,2 and then you have the calorie count of protein, which you can take daily.
Now you only use the previously calculated energy balance and deduct the calorie count of the protein and the fat and then get the calorie value of the carbonhydrates, which one may take daily.
This is how you manage to successfully complete the second step in the nutritional plan.

3rd Step: Technical assistance in everyday life?

Yes, this is really important and also appropriate. But no fear. You are not supposed to go out and spend a lot of money on some toys. This is just about apps. To be recommended is the app,  this is also possible without an app, on the internet on the page Here you can have a so called nutritional diary. The app helps you to control your diet better with many technical gadgets. Just have a look an try it. We can only recommend it.

4th Step: What can or should I eat?

You should also be mindful of the food that you eat. The most important thing is that you pay attention to it when shopping. You need to develop a certain feeling. If you are not sure, just look at the nutritional plan on the back of the products.
The vegetarians and vegans among you have to make sure that there is not a malnutrition. You have to make sure that you take the nutrients that are missing through the meat deficiency through other foods, such as pod fruits. One should then make sure that the food also contains fiber, so that the digestion is stimulated and whole grain would be a further step in the right direction.
It is important that you eat a lot of fruits and vegetables. There is a rule that reads “Take five a day”, which means you should eat five servings of fruit and/or vegetables a day. No matter what shape, whether in juice, in curd or otherwise, that is up to you.
In addition to the three macronutrients, like fat, protein and carbohydrates, the micronutrients, like vitamins, minerals, seondary crops, are also very important. You should consider, that in addition to the macronutrients, each food contains enough micronutrients in order not to cause any deficiency.
Now you have successfully completed the 4th step in the nutritional protocol.

nutritional protocol - When should I eat something5th Step: When should I eat something?

There are different times that should be between the individual meals or between the intake of macaroon. A maximum of 6 hours of rest should be left between the intake of protein sources. Because the body can store amino acids, the smallest building blocks of protein, for only 6 hours.
With carbohydrates the whole thing cannot be determined exactly. You have to decide for yourself what will help you and your body more, whether you eat before exercise or rather after training. In general, one can say that 1 to 2 times a day carbohydrates should be eaten.  Now you have successfully completed the last step in the nutritional protocol.

We hope we could help you with our 5 steps to the right diet and you are now able to create you own nutritional protocol. Nutrition is really important, even in interplay with a sport like lacrosse. 

Leave a Reply