Recovery for OCR- Nutrition
As mentioned in a previous blog (OCR Training) recovery is the first pillar of the hierarchy of needs- in my opinion. We looked at how using a foam roller will aid recovery and in this blog we will look at nutrition.
In order to look at nutrition for recovery we first need to look at energy balance, which is the first pillar of the hierarchy of nutritional priorities.
When looking at nutrition for recovery we would want our calories to be either maintenance or a calorie surplus meaning the body has enough energy and isn’t breaking down muscle in order to function. If we are in a calorie surplus the body will need energy from somewhere.
How to find out our calorie maintenance
In order to find out our maintenance calories we would need to track our food intake. This can be done using online nutritional tracking software such as My Fitness Pal. First of all on Monday morning weigh yourself before eating or drinking, (but after using the toilet), you will weigh yourself at this exact time in the same conditions the next week. Once you have taken your weight you will then fill out My Fitness Pal for the rest of the week. at the end of the week you should have an average calorie intake, on the second weigh in if your weight is the same you are at calorie maintenance, if its gone up you are in a calorie surplus, and if it goes down you will be in a calorie deficit.
This may take a few weeks to find your maintenance calorie total, but it will be beneficial to know. Once you have the maintenance calorie number we can then start playing around with your macronutrients (Protein, Carbohydrates and Fats).
Macronutrient will be individualised as we all work/ feel better with different ratios of protein, carbohydrates and fats. This is a start point and you can customise it to fit you along your journey, or hire a nutritionist to work with you.
Due to the nature of OCR training you will be performing resistance training alongside cardiovascular training I would suggest having a slightly higher protein intake to aid recovery. In order to figure out your Protein intake you will need to multiply your bodyweight in KG by 1.8- 2.2g. (Example: 65KG x 1.8 = 117g of protein). In order to change this to calories we multiply the total in gram by 4. (117g x 4 = 468 Kcal)
Next we would calculate Fat intake. In order to do this we would use your maintenance calorie total and set the Fat to 25% – 35% of the total calorie intake. (Example: total calories 2500kcal x 35%= 875Kcal). In order to find the how many grams you need to divide the total by 9. (Example 875Kcal / 9 = 97g)
Lastly we would calculate the carbohydrates. In order to do this minus your protein and fats from the total calories and you will have your carbohydrate total. (Example 2500 – 468 – 875 = 1157 Kcal). Again to find this in grams divide this number by 4. (Example 1157Kcal / 4 = 289g)
Based on a 65kg individual with a 2500kcal maintenance calorie intake.
Protein: 468 Kcal/ 117g
Fats: 875Kcal/ 97g
Carbohydrates: 1157 Kcal/ 289g
This would be your start point, get this right first then you can start to worry about micronutrients, nutrient timing and supplements.