Sports nutrition

Manage your energy on a daily basis and during training: 5 tools to calibrate your intake in line with your objectives.

Calcul des macros (P/G/L) Répartition protéines / glucides / lipides selon votre objectif. Déficit / surplus calorique Combien de kcal en dessous (sèche) ou au-dessus (prise) du TDEE. Besoins en protéines g/kg adaptés à votre profil et à vos objectifs sportifs. Besoins en hydratation Quantité d'daily water + effort and heat adjustment. Calories burned by activity MET method: running, cycling, weight training, swimming, walking…

The energy chain: BMR → TDEE → macros → deficit/surplus

All sports nutritional strategies start from the same basis: know your basic metabolism (BMR), multiply it by your activity level to obtain your TDEE, then calibrate your macros depending on the objective. To lose fat: TDEE − moderate deficit (300-500 kcal/d). To gain muscle: TDEE + moderate surplus (200-400 kcal/day).

Proteins: priority for athletes

The intake of proteins conditions recovery and muscle synthesis. Benchmarks: 0.8 g/kg in a sedentary person, 1.6-2.2 g/kg in an athlete gaining muscle. In a calorie deficit, increasing to 2.2-2.4 g/kg protects lean mass.

Hydration: underestimated

A loss of 2% of body weight in water reduces performance by 10-20% and increases the risk of injury. The basic needs are approximately 30-35 ml/kg/day, increased by 0.5-1 L per hour of effort, more in heat.

Energy expenditure of effort: the MET method

The METAbolic Equivalent of Task is the universal method for estimating calories burned: 1 MET = 1 kcal/kg/h (resting energy). Jogging at 8 km/h = 8 METs = 8 kcal/kg/h. For a 70 kg runner for 30 min: 8 × 70 × 0.5 = 280 kcal.

À consulter aussi

Hub : tous les calculateurs 23 outils sportifs gratuits TDEE Point de départ de toute stratégie nutrition BMR — métabolisme de base Énergie au repos Masse maigre Base pour les besoins en protéines

Questions fréquentes

Par votre TDEE. C'is the cornerstone: it defines your caloric maintenance. From there come your macros, your deficit or surplus, and your protein target.

Not essential. Accuracy of ±10% is sufficient for most amateur athletes. Weighing your food for 2-3 weeks helps to calibrate your eye, then the estimated portions are sufficient.

Yes for estimates within ±10-15%. Absolute precision does not exist in nutrition (interindividual variability, absorption, actual expenditure). What matters: consistency over time and adjustment to observed results.

For fat loss: 2-4 weeks at moderate deficit to see a real trend on the scale. When gaining muscle: 4-8 weeks to observe a visible change. Patience and consistency are more important than perfect numbers.