Protein intake is very important, but for climbers who want to improve their endurance, it's best to avoid extra weight. Let's keep it simple and concise to get the basics down.
Like other nutrients, protein intake should basically be achieved through food. The important thing to be careful of when it comes to your diet is to have a general understanding of your PFC balance. If you can do it strictly, that's even better.
PFC refers to the three major nutrients: P: protein, F: lipids, and C: carbohydrates. The three major nutrients are the basis of all nutrition. If this is not in place, no matter how much you take in other nutrients in supplements, the effect will be halved. First, let's review PFC.
Set your daily goals
- Determine your own daily calorie standard based on the estimated calories needed per day compiled by the Ministry of Health, Labour and Welfare .
- Set the amount of protein as in the previous article ( protein intake you should keep in mind ). 1g of protein is 4kcal.
- Fat usually accounts for 20-30% of total calories. 1g of fat is 9kcal.
- Set the remainder as carbohydrates, 1g is 4kcal.
(Example) A 40-year-old male weighing 60kg who climbs 3 times a week
- Calorie intake: Around 2700 kcal (Ministry of Health, Labor and Welfare)
- P: 120g = 500kcal (previous article)
- F: 80g = 700kcal (20-30% of total calories)
- C: 375g = 1500kcal (remaining calories)
Based on these standard values, we will make adjustments based on your own amount of exercise, the type of exercise, your desired performance goals, body shape, lifestyle, etc.
The important thing to remember when arranging...
- Are you getting enough protein?
- Is there too much fat?
These are two things you should always keep in mind when eating.