What Are Some Diet and Nutrition Tips for Training Full Time?

When training five times a week, it can be challenging to consume enough calories and stay hydrated. Here are some tips:

1. Calculate your calorie intake. There are general ways to find out how many calories you should be consuming. For protein, a recent study suggests 1.4 grams per lean kilogram of body weight for most athletes.
2. If you find it hard to consume enough calories, prioritize eating around your training schedule. If chewing food becomes difficult, consider making a protein shake or a smoothie that's easier to digest and has more calories.
3. Consider consuming more calorically dense foods that are higher in fat, such as cooking with avocado oil. Snacks like nuts are also higher in calories and can help fuel your body.
4. Ensure you're getting carbohydrates in your system before you train for optimal performance.
5. For hydration, some suggest consuming about two-thirds of your body weight per day, or half your body weight in ounces up to a gallon per day. The key is to drink enough water based on how much you sweat. Weigh yourself before and after training. However much weight you lose, replenish that in water by 125%. For example, if you lose four pounds, you need to drink five pounds in water.