I am a 24-year-old woman, 170 cm tall and 66 kg weight. I have been practicing martial arts for 9 years, and also fitness for a year. I've had around 20 hours of training a week for some time. From September I want to work as a fitness and aikido instructor. Perhaps I will have even more training. How to eat to have energy and strength to exercise? What is my caloric requirement? I would like to add that I try to eat he althy, I am of a heavy build, but I have never had problems with being overweight.
As I can see, you managed to have the strength and energy to exercise for 9 years - congratulations. I believe that what you have done so far in terms of nutrition has been good. As long as you are actively exercising, there should be no problems. However, after giving up such intense exercise, there will undoubtedly be problems with the weight of the body. Then I advise you to follow a high-protein diet, eg Los Angeles, you will not lose muscles and fatty tissue will not develop excessively. But that's a problem for the future. When it comes to caloric demand, in your case it should be 35-45kcal / kg of body weight.
Remember that our expert's answer is informative and will not replace a visit to the doctor.
Jolanta MętrakIn addition to specializing in internal diseases, he also deals with professional weight loss, he works at the DAMIANA Medical Center and the "Czajkowscy" Polyclinic in Piaseczno (14 Kilińskiego Street).
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