Premise
The following indications are for information purposes EXCLUSIVELY and are not intended to replace the opinion of professional figures such as doctor, nutritionist or dietician, whose intervention is necessary for the prescription and composition of CUSTOMIZED food therapies.
High-calorie diet
In some cases, the high-calorie diet can be a valid support for heavy gymnastics workouts focused on the development of muscle mass (increase of the transverse section of the bundles), as long as they respect the fundamental principles of dietetics.
Principles of the high-calorie diet
The high-calorie diet provides more nutrients than those needed to keep body weight constant and, like other food therapies, must be made based on some fundamental principles:
- Nutritional balance of energy macronutrients: 25% lipids, 0.75-1.5g / kg of desirable physiological weight of protein, the rest of the energy in the form of carbohydrates
- Guarantee of essential nutrients, vitamins and mineral salts (just follow the guidelines of a good and healthy diet)
- MAXIMUM energy surplus of 10% compared to norm-caloric
- Containment of potentially harmful nutrients in excess: cholesterol, added sucrose, sodium chloride (Na), saturated fats, in some cases even fiber, etc.
- Energy allocation of meals in at least 5 or 6 meals a day.
Practical indications
On a practical level, the high-calorie diet is not difficult to draw up; it is sufficient to set up a norm-caloric + 10% of the energy, adapt the protein intake according to need (between 0.75 and 1.5g / kg) and correctly choose the foods to achieve all the recommended needs (iron, calcium, thiamine, riboflavin, niacin, etc.).
NOTES : The high-calorie diet must be followed exclusively for the period useful to restore the condition of EU nutrition, of normal weight, or (reasonably) to the achievement of the sports goal.
Example setting and translation high-calorie diet
INDICATED FOR:
- "University student passionate about videogames"
INITIAL SETTING
Sex | Male | |||
Age | 20 | |||
Stature cm | 170 | |||
Wrist circumference cm | 17.5 | |||
Constitution | Normal | |||
Stature / wrist | 9.7 | |||
Morphological type | normolineo | |||
Weight kg | 50 | |||
Body mass index | 17.3 | |||
Desirable physiological body mass index | 21.7 | |||
Desirable physiological weight kg | 62-63 (62.7) | |||
Basal kcal metabolism | 1011 | |||
Coefficient of physical activity level | No Aus. 1.41 | |||
Kcal energy expenditure | 1426 | |||
Diet | IPO CALORICA | 1568Kcal | ||
Lipids | 30% | 392Kcal | 43-44 | |
Protein | 1.2g / kg | 301Kcal | 75g | |
Carbohydrates | 55.8% | 875kcal | 233g | |
Alcohol | 0g | |||
Breakfast | 15% | 236kcal | ||
Snack | 5% | 78kcal | ||
Lunch | 35% | 549kcal | ||
Snack | 5% | 78kcal | ||
Dinner | 35% | 549kcal | ||
Snack | 5% | 78kcal |
Translation of the day 1
EXAMPLE TRANSLATION DAY 1 - HYPERCALORIC DIET 1568kcal | |||||||
Food | Quantity (go ml) | Proteins (g) | Ac, animal fats (g) | Simple glucos (g) | Energy (kcal) | Sodium (Na) | Cholesterol (mg) |
Breakfast 15% | |||||||
Whole cow's milk | 200 | 6.2 | 6.8 | 9.6 | 122 | 100 | 28 |
Aggregate cereals | 40 | 4.3 | 0.0 | 2.6 | 136.8 | 148 | 0 |
SUBTOT | 10.5 | 6.8 | 12.2 | 258.8 | 248 | 28 | |
5% snack | |||||||
Apple | 150 | 0.3 | 0 | 16.5 | 67.5 | 3 | 0 |
SUBTOT | 0.3 | 0 | 16.5 | 67.5 | 3 | 0 | |
Lunch 35% | |||||||
Pasta with tomato sauce | |||||||
Semolina pasta | 90 | 9.7 | 0 | 2.4 | 320.4 | 4.5 | 0 |
Tomato sauce | 100 | 0.8 | 0 | 3 | 14 | 230 | 0 |
Grain | 10 | 3.6 | 2.5 | 0.4 | 38 | 44.6 | 8.5 |
Lettuce | 100 | 1.8 | 0 | 2.2 | 19 | 9 | 0 |
Bread type 00 | 25 | 2.1 | 0 | 0.5 | 72.5 | 160 | 0 |
Extrav oil, TOT olive | 10 | 0 | 0 | 0 | 90 | 0 | 0 |
SUBTOT | 18 | 2.5 | 8.5 | 553.9 | 448.1 | 8.5 | |
5% snack | |||||||
Partially Skimmed Yogurt | 125 | 4.4 | 4.9 | 4.5 | 78.8 | 60 | 22.5 |
SUBTOT | 4.4 | 4.9 | 4.5 | 78.8 | 60 | 22.5 | |
Dinner 35% | |||||||
Lean meat pork | 200 | 39.8 | 13.6 | 0 | 282 | 152 | 120 |
Zucchini | 200 | 2.6 | 0 | 2.6 | 22 | 2 | 0 |
Bread type 00 | 50 | 4.1 | 0 | 1 | 145 | 120 | 0 |
Extrav oil, TOT olive | 10 | 0 | 0 | 0 | 90 | 0 | 0 |
SUBTOT | 46.5 | 13.6 | 3.6 | 539 | 272 | 120 | |
5% snack | |||||||
Pear with peel | 200 | 0.5 | 0 | 14.3 | 61.5 | 3 | 0 |
SUBTOT | 0.5 | 0 | 14.3 | 61.5 | 3 | 0 | |
TOTAL | 80.2 | 27.8 | 59.6 | 1559.5 | 1034.1 | 179 |
Comment
In the table above the most important nutrients for the high-calorie diet have been translated; observing the portions of consumption and the values obtained in the total, it seems obvious that always and in any case returning to the recommended rations summarized in the LARN (Recommended Nutrient Intake Levels for the Italian population) is not an easy task.
The protein quota is acceptable, even if slightly higher than the estimate of the initial setting; the fatty acids of animal origin (probably with a saturated prevalence) are higher than 10% of the total energy but, on the other hand, are quantitatively lower than the national average (36g / day - 12% of the total energy). The amount of cholesterol is well below the recommended limit (300mg / day), as well as the sodium contained in food (included in the safety range proposed by the Commission of the European Communities, 1993: 575 mg / day - 3500 mg / die) even if it does not take into account that added by the subject.
High-calorie diet menu example - Day 2
Quantity (g) | |||
Breakfast | |||
Whole cow's milk | 200 | ||
Integral biscuits | 30 | ||
Snack | |||
Orange | 200 | ||
Lunch 35% | |||
Beans in broth | |||
Fresh beans | 200 | ||
Grain | 10 | ||
Radicchio | 100 | ||
Bread type 00 | 50 | ||
Extrav oil, TOT olive | 10 | ||
5% snack | |||
Partially Skimmed Yogurt | 125 | ||
Dinner 35% | |||
Sea bream | 200 | ||
Eggplant | 200 | ||
Bread type 00 | 50 | ||
Extrav oil, TOT olive | 10 | ||
5% snack | |||
Kaki | 100 |
High-calorie diet menu example - Day 3
Quantity (g) | |||
Breakfast | |||
Whole cow's milk | 200 | ||
Aggregate cereals | 40 | ||
Snack | |||
Apple | 200 | ||
Lunch 35% | |||
Pumpkin risotto | |||
Polished rice | 90 | ||
Zuccha | 100 | ||
Grain | 10 | ||
Valerian | 100 | ||
Bread type 00 | 25 | ||
Extrav oil, TOT olive | 10 | ||
5% snack | |||
Partially Skimmed Yogurt | 125 | ||
Dinner 35% | |||
Cow ricotta | 150 | ||
carrots | 200 | ||
Bread type 00 | 50 | ||
Extrav oil, TOT olive | 5 | ||
5% snack | |||
Pear | 100 |
High-calorie diet menu example - Day 4
Quantity (g) | |||
Breakfast | |||
Whole cow's milk | 200 | ||
Integral biscuits | 30 | ||
Snack | |||
Orange | 200 | ||
Lunch 35% | |||
Polenta with white sauce | |||
corn flour | 60 | ||
Minced mixed meat | 60 | ||
Grain | 10 | ||
Radicchio | 100 | ||
Bread type 00 | 25 | ||
Extrav oil, TOT olive | 5 | ||
5% snack | |||
Partially Skimmed Yogurt | 125 | ||
Dinner 35% | |||
Sea bass | 200 | ||
Fennel | 200 | ||
Bread type 00 | 50 | ||
Extrav oil, TOT olive | 10 | ||
5% snack | |||
Grapes | 100 |
High-calorie diet menu example - Day 5
Quantity (g) | |||
Breakfast | |||
Whole cow's milk | 200 | ||
Aggregate cereals | 40 | ||
Snack | |||
Apple | 200 | ||
Lunch 35% | |||
Barley soup | |||
Shined barley | 90 | ||
Grain | 10 | ||
Lettuce | 100 | ||
Bread type 00 | 25 | ||
Extrav oil, TOT olive | 10 | ||
5% snack | |||
Partially Skimmed Yogurt | 125 | ||
Dinner 35% | |||
Provolone | 60 | ||
Potatoes | 150 | ||
Bread type 00 | 50 | ||
Extrav oil, TOT olive | 5 | ||
5% snack | |||
Pear | 100 |
High-calorie diet menu example - Day 6
Quantity (g) | |||
Breakfast | |||
Whole cow's milk | 200 | ||
Integral biscuits | 30 | ||
Snack | |||
Orange | 200 | ||
Lunch 35% | |||
Chickpea puree | |||
Dried chickpeas | 60 | ||
Grain | 10 | ||
Radicchio | 100 | ||
Bread type 00 | 50 | ||
Extrav oil, TOT olive | 10 | ||
5% snack | |||
Partially Skimmed Yogurt | 125 | ||
Dinner 35% | |||
Salmon | 150 | ||
Eggplant | 200 | ||
Bread type 00 | 50 | ||
Extrav oil, TOT olive | 5 | ||
5% snack | |||
Kaki | 100 |
High-calorie diet menu example - Day 7
Quantity (g) | |||
Breakfast | |||
Whole cow's milk | 200 | ||
Aggregate cereals | 40 | ||
Snack | |||
Apple | 200 | ||
Lunch 35% | |||
Pasta with peppers | |||
Semolina pasta | 90 | ||
Mixed peppers | 80 | ||
Grain | 10 | ||
Valerian | 100 | ||
Bread type 00 | 25 | ||
Extrav oil, TOT olive | 10 | ||
5% snack | |||
Partially Skimmed Yogurt | 125 | ||
Dinner 35% | |||
eggs | 100 | ||
Potatoes | 200 | ||
Bread type 00 | 50 | ||
Extrav oil, TOT olive | 10 | ||
5% snack | |||
Pear | 100 |
Supplements for the hypercaloric diet
In the event that the subject has particular difficulty in following the high-calorie diet, there remains the possibility of resorting to some food supplements; personally I would avoid the pure ones, that is mainly protein or the maltodextrins for endurance sports. On the contrary, it is advisable to use gainer- type products, which in their composition (in addition to vitamins and mineral salts) are able to sufficiently satisfy both the energy needs of carbohydrates and the plastic ones of proteins and amino acids.