In addition to your fueling template sheet in your program, we are utilizing this webpage to explain your programming and calculations. If you’d like to view more content or see some recipes we have used in our own experience.

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PRML BSBL Recipes

Many diets have different restrictions and guidelines you must follow tightly. With an athlete's busy schedules and resources sometimes in the hands of the school cafeteria, what works is something you enjoy and will do consistently. When the meal plan or nutrition guide focuses on calories in and calories out, we often miss the micronutrients we need in order to function as elite athletes. This brings us to the reasoning behind why we use Protein as our driver of performance. Protein is at the forefront of our meal plan. Why? Protein promotes and enhances muscle growth. When we are trying to lean out we want muscle growth to increase, and protein is there to help. Protein improves our appetite and fullness, so we do not need to eat more in order to feel satisfied. It can increase our metabolic rate, which guess what, increases the calories you burn, which means, weight down, muscle up. This equals improvements in body composition or “leaning out”. Protein is also great for your bone health, which is an advantage to help you stay on the field. It allows your cells and organs to communicate throughout your body and drives chemical reactions to take place throughout your body. it can also deliver molecules all over the body, and does much more… Yes, there are other micronutrients that help with performance such as carbs to fuel, Vitamin C to help keep our immune system healthy, and potassium to help balance the body’s sodium levels, but when trying to simplify and not give you an overwhelming amount of information. I decided to use protein. When we are building muscle we want to aim for at least one gram of protein per pound of body weight per day. With this parameter being set, you can now use the chart and table provided below to efficiently and effectively optimize your daily fuel. Use the chart to individualize your meal plans. Protein is our driver, the rest comes into play after. Bananas, rice, maple syrup, etc., all supply the carbs to fuel, the protein securing your gains.

Use the chart to individualize your meal plans. Protein is our driver, the rest comes into play after. Bananas, rice, maple syrup, etc., all supply the carbs to fuel, the protein securing your gains.

My one last tip for gaining weight. If you can track your calories, this guarantees you will gain mass. The protein ensures you will gain muscle and the surplus of calories ensures you will increase your weight. You can use MyFitnessPal or any other calorie counter from the app store. I highly suggest tracking for a day or two so you can assess how much you’ll need to raise your caloric intake after you have a baseline.

Here’s an example, let’s say you weigh 186. Great, you want to be 200 in 2 months. So take the difference, 14 lbs. Now break this into weeks. 14 lbs/8 weeks = 1.75 lbs per week. Great. It takes 3,500 calories to gain a lb. Meaning we need to be in a deficit of 6,125 by the end of the week. (1.75 x 3,500)

Perfect, 6,125/7 days = 875 surplus of calories per day.

Now, we want protein driving this, so we eat 200 grams of protein per day. 1 g of Protein = 4 calories.

Another quick math. 4*200 = 800 calories.

Let's say your daily intake of calories was 3,200 calories when you tracked. We need to decrease it by 875 per day, so 3,200 - 875 = 2,325 calories. Our new goal.

2,325 - 800 calories we get from our protein intake = 1,525 calories left to consume. Here is where you have freedom of choice. Consume the remaining calories from healthy fats and carbs. Fueling your workouts and leaning you out. In our programs, we have split the remaining calories between Fats and Carbs. 60% - 80% of intake from Carbs, 20% - 40% % intake from Fats. We can adjust this calculation if you feel you need more of one of the nutrients. This calculation can be made in the Fueling template and allows for flexibility and customization for each players goals. Having this adaptability allows our programming to be ever-evolving and can fit your needs and interests.

Now to explain BDR and TDDE

BDR (Basal Daily Requirement):

BDR refers to the essential amount of calories your body needs to maintain vital functions such as breathing, circulation, and cellular repair while at complete rest. Think of it as the minimum energy your body needs to survive without engaging in any physical activity.

• Why It Matters: Understanding your BDR helps establish the foundation of your daily caloric needs.

• How It’s Used: It’s the starting point to calculate your total energy requirements, ensuring you meet your basic physiological needs.

TDDE (Total Daily Dietary Energy):

TDDE encompasses the total amount of energy (calories) your body requires to sustain both your BDR and the calories burned through daily activities, exercise, and digestion.

• Why It Matters: TDDE is crucial for designing personalized nutrition plans. It determines whether you’re in a calorie surplus, deficit, or balance, depending on your goals (e.g., weight loss, muscle gain, or maintenance).

• How It’s Used: By adding your activity level to your BDR, we calculate your TDDE to customize your dietary recommendations effectively.

How They Work Together:

• BDR forms the base (essential for survival).

• TDDE adjusts for your lifestyle and activity levels to provide a complete picture of your energy needs.

Everyone is different, some people do better with more carbs to supply their workout, some do better with less. I recommend taking a week or two and playing around with what works best for you. You can always reach out for assistance or help. primalbsbl@gmail.com

Another cheat sheet that may be helpful:

1 gram of Fat = 9 calories

1 gram of Protein = 4 calories

1 gram of Carbs = 4 calories

Fuel Up!