NUTRITION - Basic strategies for manipulating food choices and training methods to maximize performance - Training/nutritional programs that produce specific changes in body comp

Question 1

General recommendations for muscle gain

Answer 1

In addition to increasing calorie intake, athletes should consume 1.5g - 2.0g protein per kg BW per day.
W/ normal-high protein intake (15%-25% of tot. calories), 45% of the excess cals are stored as lean body mass.
In addition to increased protein, athletes should consume creatine monohydrate.
Receive nutrition counseling.

Question 2

General recommendations for fat loss

Answer 2

Athletes who want to maintain muscle and lose BF should consume 1.8g - 2.7g protein per kg of BW per day.
Or approx. 2.3g-3.1g protein per kg fat-free mass per day in addition to maintaining a moderate energy deficit (e.g. cal restriction) of approx. 500 cal/day.
To be sustainable long term, diets should be individualized, easy to follow, take in account lifestyle habits, medical history, diet history, and food preferences while providing all nutrients an athlete needs to train and perform optimally.