Calisthenics : Basic Diet/Nutrition Guide For Vegetarians/Non Vegetarians

Hello, People! here we are with another beautiful day! Let's discuss some nutrition today!

"YOU ARE WHAT YOU EAT"
This really is true. Today I am going to be talking about the basic nutrition or diet tips anyone should follow to support their calisthenics training or any other form of training.

Firstly! You need to know there are 3 major macro nutrients our body needs! They are Carbohydrates, Fats, And Proteins. Carbohydrate is the macronutrient we require for our body's energy needs. Fats for keeping the hormonal balance and Protein for the muscle building. These are just the basic functions they perform but are not limited to. Now to play any form of sport, workout in the gym or perform intense calisthenic movements our diet and nutrition needs to be on point. You need to keep your body fat less while keeping the muscle and strength on the higher side and for this what you need is a solid nutritional foundation which is following a healthy diet in our day to day life. Let me now guide you how you should utilize these 3 macronutrients in the most optimum way that is by keeping the fat low while gaining some muscle.

Carbohydrates : 

The consumption of this macronutrient depends on your body type. If you are an ectomorph you can consume a lot of carbs and still stay lean. If you are a mesomorph then little more carbs over the edge may get u a bit fat whereas endomorphs can have very little tolerance for this macronutrient and get fat quite quickly. So you need a planned approach on how much carbs you are going to need. Carbs are of two types: Simple Carbs And Complex Carbs. Simple Carbs get dissolved in your bloodstream quickly that is they are quick releasing sources of carbs example: Fruits, Sugary Foods Etc. Complex Carbs are slow releasing in nature and give your body energy slowly for a longer period of time example: Oats, Various Grains, Potatoes etc. The perfect time to consume complex carbs is in the day time, usually breakfast and lunch whereas simple carbs can be taken immediately after a workout to refill the depleted glycogen stores in your muscles.

The Basic Thumb Rule: Ectomorphs: 50% Carbs, 30% Protein And 20% Fats.
                                        Mesomorphs : 35% Carbs, 35% Protein And 30% Fats.
                                        Endomorphs : 20% Carbs, 40% Protein And 40% Fats.

Check Your Body Type Here!

Proteins : 

Protein is the muscle building macro nutrient. You need to consume at least 0.75 to 0.82 gram of protein per lb of your body weight. Some of the good sources of protein are Fish, Chicken, Milk, Paneer, Soy, Tofu, Whey Etc.

Fats : 

Fats are important for keeping hormonal balance in your body. Completely cutting out fats from your diet is very harmful to the body. At a point, you can cut down carbs to literally zero in your diet but never do that with the fats as they are essential for hormonal balance within our body. Fats are of two types saturated fats and unsaturated fats. Saturated fats can increase your total LDL and Blood Cholesterol whereas unsaturated fats are the healthy fats and can help lower down cholesterol in the body and help you keep your heart healthy. The best sources of fats are egg yolk, avocados, cheese, fatty fish, nuts etc

To start with any diet first, you need to know your daily calorie requirement from where you can further divide the calorie requirement according to your macros.

Calculate Your Daily Calorie Requirement Here!

Now Everything Depends On Your Goal!
To put on size or gain weight consume 500 calories extra daily over and above your daily calorie requirement whereas to lose weight or cut down fat consume 500 lesser calories than your daily required calorie intake.
JUST REMEMBER ONE THING! these online calorie calculators are not very accurate they are just approximate but they can be a help. You can first find out calorie required through an online calculator and with the going weeks, you can actually check the difference in your weight. If your weight doesn't change that means you are at maintenance calories whereas if you are losing or gaining weight that means you are at a calorie deficit or surplus.

This is all the basic stuff you need to be aware of nutrition and diets.

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