Maintaining lean muscle mass while shedding excess body fat is a common goal for athletes and those seeking to optimize their body composition. It’s not always about moving the number on the scale; sometimes, it’s about refining the balance between fat mass and lean muscle. Whether you’re an athlete or the parent of one, understanding how to tailor a meal plan to support this goal is crucial.
Objective:
To Maintain Lean Mass and/or Lose Fat Mass
In this guide, we’ll break down a meal plan that helps maintain muscle while shedding fat. While the example below uses a sedentary 30-year-old male weighing 200 pounds, the principles can be applied to athletes of various ages and weights. The key is adjusting the macronutrient ratios to fit the specific needs of each athlete.
Macronutrient Requirements for Body Composition Optimization
For our example athlete, who isn’t trying to lose or gain weight, the goal is to maintain lean mass and optimize body fat levels. The macronutrient breakdown is as follows:
- Protein: 1 gram per pound of body weight
- Fat: 0.3 to 0.4 grams per pound of body weight
- Carbohydrates: The remainder of the calories after protein and fat are accounted for.
Calculating Macronutrients: A Step-by-Step Guide
Here’s how you would calculate the necessary macronutrients for an athlete:
Example: 200-pound Athlete
- Protein: 200 pounds x 1 = 200 grams of protein
- 200 grams x 4 calories/gram = 800 calories from protein
- Fat: 200 pounds x 0.4 = 80 grams of fat
- 80 grams x 9 calories/gram = 720 calories from fat
- Carbohydrates: Remaining calories from a 2,500-calorie diet
- 2,500 – (800 + 720) = 980 calories from carbohydrates
- 980 calories ÷ 4 calories/gram = 245 grams of carbohydrates
Total Daily Intake for 200-pound Athlete:
- Protein: 200 grams (800 calories)
- Fat: 80 grams (720 calories)
- Carbs: 245 grams (980 calories)
Sample 2,500-Calorie Meal Plan
Here’s a sample meal plan that hits the target macronutrients for a 200-pound athlete:
- Breakfast:
- 4 whole eggs
- 4 egg whites
- 1 cup bell peppers
- 1 cup spinach
- Snack:
- 1 cup 2% Greek yogurt
- 10 ounces potato
- ¼ cup cranberry juice
- Lunch:
- 6 ounces top sirloin or bison
- 1½ cups rice or potato
- 2 cups spinach
- ¼ cup bone broth
- 1 small orange or ¼ cup orange juice
- Dinner:
- 6 ounces steak, salmon, or bison
- 1½ cups rice or potato
- 1 cup bell peppers
- 2 cups spinach
- 1 small orange or ¼ cup orange juice
- Evening Snack:
- 2 cups 2% Greek yogurt
- 3 baby carrots
- 1 small orange or ¼ cup orange juice
Total Daily Macros:
- Calories: 2,552
- Protein: 205 grams
- Fat: 67 grams
- Carbs: 281 grams
Adjusting the Plan for Athletes of Different Weights
Parents of young athletes can use the following examples to adjust the meal plan based on their child’s weight. The same principles apply, but the quantities of protein, fat, and carbs will change.
80-pound Athlete:
- Protein: 80 grams (320 calories)
- Fat: 32 grams (288 calories)
- Carbs: 1,892 calories ÷ 4 = 473 grams
100-pound Athlete:
- Protein: 100 grams (400 calories)
- Fat: 40 grams (360 calories)
- Carbs: 1,740 calories ÷ 4 = 435 grams
120-pound Athlete:
- Protein: 120 grams (480 calories)
- Fat: 48 grams (432 calories)
- Carbs: 1,588 calories ÷ 4 = 397 grams
140-pound Athlete:
- Protein: 140 grams (560 calories)
- Fat: 56 grams (504 calories)
- Carbs: 1,436 calories ÷ 4 = 359 grams
160-pound Athlete:
- Protein: 160 grams (640 calories)
- Fat: 64 grams (576 calories)
- Carbs: 1,284 calories ÷ 4 = 321 grams
180-pound Athlete:
- Protein: 180 grams (720 calories)
- Fat: 72 grams (648 calories)
- Carbs: 1,132 calories ÷ 4 = 283 grams
Final Thoughts
Optimizing body composition is a balancing act between maintaining lean mass and reducing fat. For parents of young athletes, it’s essential to understand how to adjust their child’s diet to meet these goals. This guide provides a solid foundation, but individual needs may vary, and consulting with a nutritionist or dietitian is always a good idea for personalized advice.
At Hardbody Athlete, we emphasize the importance of nutrition in achieving athletic goals. If you have any questions or need more tailored advice, don’t hesitate to reach out to our team. We’re here to help your athlete succeed, both on and off the field.