What nutrition percentages do you shoot for?

Triathlon Forum
1

I’m starting to track my food intake with FitDay and I was wondering what percentages to shoot for between carbs, fat and protein. Does it vary between peak training and off-season (I assume it would.)? Thanks.

2

During the season, if it doesn’t come in a mylar wrapper or a plastic bottle, I don’t eat or drink it.

For the off season, if it doesn’t come in a value meal or have a warning for pregnant women, I don’t eat or drink it.

3

bump
.

4

I follow Chris Carmichael’s book “Food for Fitness” It gives you all the breakdowns you mentioned
.

5

I customized my nutrition log around Gordo’s “Key 3” nutritional guidelines (found in “Going Long”), which are:

  1. Eliminate all processed foods
  2. Obtain the majority of energy needs from whole fruits, fresh vegetables, and lean protein
  3. Limit your use of starchy and sugary foods to during and after your longest or most intense sessions

My log therefore has 6 columns:

  1. Food Description
  2. Total calories
  3. “k3 calories” - meaning lean protein, fruits, veggies.
  4. “non workout sugar/starch calories”
  5. Workout calories - calories taken in during workout.
  6. “Other calories”

My nutrition goals are very simple:

  1. Total calories should be less than or equal to energy expended.
  2. The number of “k3” calories each day should be greater than 50% of total calories
  3. “non workout sugar/starch” should be zero

I tried to track at the carb, fat, protein level, but it just took too much time and I found the information to be unnecessary when looking strickly at the key 3 nutritional principles.

6

As a base formula in terms of caloric intake I go with 60%CHO, 20%FAT, 20%PRO, then depending on whether or not I am in base or a build phase I may up the PRO and adjust the other percentages accordingly…

I found the ratios in Triathlete’s Training Bible to be helpful… but what works for one person may not for another.