Matt FitzgeraldÂ in his book Racing Weight has some good general recommendations forÂ how to balance calories eaten during the dayâ€¦the timing of exercise moves this around a bit.
Many authors that focus on endurance athleteâ€™s, really focus their timing recommendations based on the timing of exercise throughout the dayâ€¦and therefore, their recommendations are more purely focused on Before-During-Immediately After exercise, and then the rest of the day fit around thatâ€¦.Matt also addresses these adjustments, so Iâ€™ve extrapolated his chart toÂ create a basic baseline that I think is still instructiveâ€¦or more properly, a good reminder for myself.
Iâ€™ve added my notations based onÂ my 2,000 (no exercise) and a 3,000 (with 1,000 calories of exercise) calorie diet budgetâ€¦I added a 1,500 calorie column for the tinier folks in the same range as my Daughter.
Many authorsâ€¦particularly authors of â€˜diet booksâ€™Â note that too often the tendency is to eat too lightly during the dayâ€¦especially breakfastâ€¦and then hit it too hard at dinner, and end up feeling miserable, and even perhaps overshooting the goal for the dayâ€¦balance and consistency produces a much more even energy day.
|Percentage of Daily Calories||1,500 Calorie Budget||2,000 Calorie Budget||3,000 Calorie Budget|
|Optional evening snack:||5%||75||100||150|
You can read more from Matt Fitzgerald at http://competitor.comÂ â€¦type in Matt in the Search boxâ€¦or buy one of his 17 books including this one