A reduction in caloric intake is the common way of reversing fat loss plateaus. This will be helpful if you already are in a moderate to high calorie intake meal plan. However, reducing some more on a low calorie meal plan will only make your fat loss problems worse. Getting less energy than what your basal metabolic rate requires will always result to a slowdown in metabolic activity. Fitness professionals agree that adding physical activity to your regimen first is the more preferred option. Nutritional adjustments to break fat loss plateaus actually starve the fat instead of burning it. That is not to say that cutting calories cannot break a fat loss plateau. It is a possibility, however, having other alternative initially might work to your advantage.

Another useful strategy is the manipulation of macronutrient options. The common proportion is 30% of energy from proteins, 55% from carbohydrates, and 20% from fats. For most people, this is an effective approach. It has been effective for some people to reduce carbohydrates and increase proteins as a way to break fat loss plateaus. Improving the quality of the food you eat can also be productive. If your carbohydrates mostly consist of refined and highly processed types, switching to complex carbohydrates can give your meal plan the impulse it needs to shape up. It is also important to consider protein quality. Plant based proteins are usually incomplete. You will get much better quality proteins with lean meats.

Increasing meal frequency has been described as an amazing technique to jump-start your metabolism. If you’d like to get the most out of it, the timing of your meals is crucially important. If you are currently eating three square meals a day, it’s about time you reconsider your meal plan. Six small meals a day is the recommended frequency. That means six small meals a day will help you maximize your metabolic activity. Adding one or two small meals to your current three-meal plan usually provides mediocre to good results. Making it a total of six small meals a day will keep your metabolism humming to a fast tune. Space your meals every three hours to achieve the best results.

Breaking fat loss plateaus through nutritional strategies does not mean cutting down your daily calories drastically. Sometimes, all it takes is a minor adjustment on your food choices, proportion, frequency and timing. Fat loss plateaus occur because your fitness or nutrition plan has gone stale. Putting in some new strategies to the routine will most likely help you solve the problem.

Nutrition Makes a Difference

Optimal athletic performance requires food and nutrient intake that is tailored to each athlete’s sport, training schedule and individual needs. Many athletes, especially younger ones, gravitate toward typical eating patterns which can significantly decrease their chances to reach their peak performance. The basics of performance nutrition are discussed here so your developing athlete can feel and perform their very best.

Energy is the Foundation for Success

The daily calorie intake for every youth athlete should provide sufficient energy needed for growth and development, optimal functioning and all activities. Just as a high performance car uses a special blend of gasoline to achieve peak performance, athletes also require the proper mixture of fuel (carbohydrates, proteins, and fats) to perform optimally. Therefore, the “blend” of fuel and timing of meals and snacks are critical to maximizing performance potential. Daily calorie requirements will be different for each athlete but general recommendations are as follows:

• Active girls ages 9 to 13: approximately 2,070 calories per day
• Active boys ages 9 to 13: approximately 2,279 calories per day
• Active girls ages 14 to 18: approximately 2,368 calories per day
• Active boys ages 14 to 18: approximately 3,152 calories per day
• Very active kids and adolescents may need more, especially during growth spurts

Carbohydrates – The Main Energy Source

Carbohydrates, which rapidly break down to blood sugar (glucose), are the body’s primary and favorite energy source. The nervous system, brain, and the muscles are largely fed by glucose. Therefore, a continuous supply of carbohydrates is necessary to prevent body stores from being depleted. Inadequate carbohydrate intake leads to low energy levels, fatigue and impaired performance. Proper management of the amounts, types and timing of this nutrient is required to fill and refill the main “gas tank”. Key carbohydrate guidelines are listed here:

• Carbohydrates should make up approximately 60 percent of your child’s diet.
• Starches and grains (breads, pasta, rice, potatoes, etc) should be eaten at each major meal throughout the day to provide a lasting energy source. Major meals should be eaten three to four hours apart.
• Carbohydrates such as fruit, energy bars/shakes, and sports drinks are ideal for rapid fueling before activity and immediately after exercise to optimize recovery.
• Depending on the sport, the growing athlete should consume 3 to 4.5 grams of carbohydrates per pound of body weight per day.

Protein – The Building Blocks

Muscles and other body tissues are made up of proteins. Although protein contains the same amount of energy as carbohydrates, its primary function is the growth and repair of these tissues. Because it is an inefficient source of energy, very little protein is used for fuel unless carbohydrate intake is limited or energy demands are extreme. As you see here, protein is metabolized for energy rather than to build new tissue. Eating adequate amounts of carbohydrates spares protein for building and repairing tissues and prevents the loss of lean tissue. General protein recommendations are listed below.

• Protein should make up approximately 15 to 20 percent of total daily calories which most people, including children and adolescents, meet with a typical diet.
• The daily protein requirement for sedentary youth ages 9 to 18 is approximately 0.35 grams per pound of body weight per day for proper growth and repair. However, active adults, children and adolescents require more protein – up to 1 gram per pound of body weight per day.
• Lean meats, poultry without the skin, fish, eggs and soy products are excellent sources of protein. Other sources include beans, nuts and low-fat dairy products.

Fats – The Body’s Unlimited Energy Source

Dietary fats are essential to health because they help deliver vitamins, minerals and nutrients needed for normal growth and functioning. However, most people get more than enough fat in their diet. Furthermore, fat is not the main energy source during exercise and the body’s stores cannot be depleted during exercise. This means daily fat intake is less important than carbohydrate and protein needs. In fact, what leads to fatigue – or what athletes refer to as “bonking” – is the depletion of carbohydrates. You’ll find the guidelines for fat intake below:

• Fat should make up approximately 25% percent of the youth athlete’s diet.
• The majority of fat intake will automatically come from protein foods such as meat, fish, milk and other dairy products.
• Good sources of healthy fats include olive oil, canola oil and nuts.

Summary

Based on the sport, the goal of performance nutrition is to eat carbohydrates, protein and fats in ideal amounts and at proper times to allow the youth athlete to perform at a high level and maintain normal growth and development patterns. By keeping protein intake within the proper range to satisfy growth and repair, your young athlete can consume as much carbohydrate as necessary to keep filling the main “gas tank” and leave the remaining calories for dietary fats. For information, see Proper Hydration, Loading Your Energy Systems and Pre- and Post-Training Meals and Snacks.

References

Copyright (c) 2009 Neal Spruce

Neal Spruce is chairman of the board for the prestigious National Academy of Sports Medicine (NASM) and founder dotFIT, LLC. Neal is a fitness specialist, author, licensed teacher, researcher, bodybuilding champion, personal fitness consultant and speaker. dotFIT is the leader in online fitness and weight loss programs.