What We’ll Cover

What are Calories and Why are They so Important?

How do I calculate how many calories I need?

What are Macronutrients, and How do They Support Performance?

Carbohydrates

Fats

Protein

Protein Sources: Animal vs. Plant

How do I calculate my Macros?

What are Micronutrients, and how do they support performance?

Vitamins

Water Soluble

Fat Soluble

Minerals

How much Water Should I be Drinking?

What are Supplements, and how do I use Them?

Why Should I Take Supplements?

The Unchanging Core of Nutritional Science

What are Calories and Why are They so Important?

Calories are the basis of nutrition and metabolism. In the simplest of terms, calories are a unit of energy, most often used to measure the energy in food.

Energy is the basis of life.

Calories are essential. Every movement, every physiological process, everything that makes a human a living organism requires calories from an outside source. They must be consumed.

Together, these two facts lead to the primary foundational concept in metabolism: the law of thermodynamics. Sounds deep, but it’s simple.

Energy cannot be created or destroyed, only transferred from one form to another. When applied to humans, the body transforms calories from things consumed into energy to produce movements and support physiological processes. When these movements and processes use more calories than what is consumed, the body loses weight. When more is consumed, it is stored for later use, and weight goes up.

Calories are often misunderstood. People pigeonhole calories in the camp of body composition and relate calories specifically to body fat. But calories-as-energy are the foundation for so much more.

Energy availability determines every aspect of life. Performance (both physical and cognitive), recovery, adaptation, immune function, mental agility, and hormonal optimization all rely on optimized caloric intake.

How do I calculate how many calories I need?

There are multiple ways to find out caloric needs.

The most accurate way is to get a resting metabolic test, which requires a trip to a performance lab. The most common process is to run an indirect calorimetry test, where practitioners measure oxygen consumption and carbon dioxide production to estimate caloric expenditure.

These numbers are then used to determine resting metabolic rate, the minimal amount of calories needed for basic bodily functions. Then, daily activity is taken into consideration, and daily caloric requirements are calculated.

For those who aren’t in the bio-hacking space, there are plenty of other ways to estimate daily caloric needs.

Wearables are now extremely popular. Many of these devices have a function that can estimate caloric expenditure. By taking a weekly average, a general idea of how many calories are being burned can be made.

Finally, there are multiple calculators online that take variables like body weight, height, and activity level and determine required calories.

There is a caveat to caloric requirements, especially for those who are trying to lose weight. Caloric needs fluctuate day to day, and each of these calculations is an estimation.

To further dial in caloric needs, consistent weigh-ins are recommended. Going back to the law of thermodynamics, if the number on the scale is generally going down, then you are eating fewer calories than required. If it is going up, then the opposite is true.

Adjust as needed to realize your goals.

NOBULL Bottom Line: You need calories. They are the foundation of everything nutrition. But they must be balanced to match daily expenditure and performance goals.

What are Macronutrients, and How do They Support Performance?

Macronutrients, aka “macros”, are the major components of food: carbohydrates, fats, and proteins. Each plays a crucial role in performance and recovery.

Neglect, or worse, demonize one, and system optimization falls apart.

Carbohydrates

Carbohydrates, or “carbs”, are primarily a fuel macronutrient. In the most basic of terms, these compounds are broken down into glucose once consumed.

Glucose is the body’s preferred source of energy and is metabolized during glycolysis. If it isn’t immediately used, glucose can be stored as glycogen in organs like muscles and the liver for future use.

Carbs are often divided into two groups: simple and complex. Simple carbohydrates are made up of one or two sugar compounds and are quickly digested, often resulting in spikes in blood sugar. Carbs in this classification can be found at the higher end of the glycemic index, a measurement of how different carbohydrates affect blood sugar levels.

On the other hand, complex carbs are made up of longer chains of sugar molecules, generally resulting in slower digestion and more sustained energy levels. Carbs in this category are found lower on the glycemic index and sourced from whole grains, vegetables, and legumes.

Carbs Are Not The Enemy, They Are Essential

For some time, a debate has been raging about carbs and their contribution to performance and general health.

It’s time to set it right. Carbs are essential.

Research argues that carbs play a crucial role in prolonged performance. Carbohydrate intake before and during exercise helps to support glycogen stores and delay fatigue, especially in events lasting over an hour (2, 4).

Skipping out on this crucial macronutrient drastically hinders performance in almost every aspect of competition.

NOBULL Bottom Line: As a primary fuel source, carbs are essential for high performers. Consuming the right balance of simple and complex carbohydrates is the secret to fueling success.

Fats

Fats are essential. They support hormone production, form the structure of every cell membrane, transport micronutrients, and supply sustainable, “slow-burning” energy for low-intensity work and rest.

Just like carbs, fats are also broken down into subgroups. The two most common are unsaturated and saturated fats. This classification is based on the presence of double bonds between carbon atoms that make up the molecular compound.

For those of us who aren’t biochemists, there is an easier way to identify which fat you are eating: its form at room temperature. Saturated fats, typically from animal sources, tend to be solid at room temperature. Unsaturated fats, on the other hand, tend to be liquid and come from plant sources.

There is one other kind of fat, trans fat. While this type of fat does exist naturally, it is often created through specific techniques of food processing that add hydrogen to liquid vegetable oils, making them more solid.

Fat intake has always been associated with cholesterol levels, more specifically, LDL (low-density lipoprotein; the “bad” cholesterol) and HDL (High-density lipoprotein; the “good” cholesterol) levels. And for good reason, fat intake has been shown to influence the concentrations of these compounds in the blood.

Each class of fat affects cholesterol differently, providing guidelines to a “fat hierarchy.” Unsaturated fats help to lower LDL levels and often provide essential fatty acids that your body can’t produce, like omega-3s and omega-6s, making them the preferred source of fat. Saturated fats, on the other hand, have been shown to increase both LDL and HDL levels, influencing the American Heart Association’s suggestion of limiting saturated fat intake to about 6% of daily intake. Finally, trans-fats have been shown to increase LDL and lower HDL levels, leading to their reduction in the American food supply.

Because of their associated effects on cholesterol levels, certain nutrition groups have either demonized or glorified them. The truth is, the best approach isn’t “high-fat” or “low-fat”. It is “enough-fat”. The greater nutritional picture is important and needs to be taken into consideration with body composition and performance goals when determining fat intake.

NOBULL Bottom Line: Fat is just as important as carbs. From hormone production to cellular health, it plays a key role in multiple functions throughout the body. Skipping out on fat means sacrificing these critical functions. Choosing sources of healthy fats can help support these functions without negatively affecting cardiovascular health metrics.

Protein

Protein is the structural and functional basis of the human body. Muscles, enzymes, hormones, and immune cells all rely on protein. If that isn’t enough, protein can also be used as an energy source, though that isn’t its primary use.

Proteins are made up of amino acids. There are twenty individual amino acids in the protein category. Just like fats and carbs, they have some sub-classifications: essential (EAAs) and non-essential amino acids (NEAAs). Unlike the other two macronutrients, these classifications are not based on molecular structure makeup. They are based on the body’s ability to create these amino acids, or if they have to be consumed.

EAAs must be consumed. They cannot be synthesized in the body. Non-essential amino acids (NEAAs), on the other hand, can be made in the body through a variety of processes that transform EAAs into NEAAs. Because of this and their importance to other physiological processes, EAAs determine the “quality” of the protein source. For a protein to be high quality (or “complete”), it must contain all of the following EAAs in the right amounts:

• Histidine
• Isoleucine
• Leucine
• Lysine
• Methionine
• Phenylalanine
• Threonine
• Tryptophan
• Valine

To go one step further, there is a subgroup of EAAS called branched-chain amino acids, commonly referred to as BCAAs (valine, leucine, and isoleucine). These compounds were thought to be the key to muscle protein synthesis and sold as stand-alone products. More recently, this notion was called into question and debunked, especially when total protein is adequate over the course of a day.

Protein Sources: Animal vs. Plant

Amino acids can come from both plant and animal sources, and both can serve as great options. When choosing a source, it is important that it supplies all the EAAs in an appropriate amount.

Animal proteins are most commonly good sources of “complete” amino acid profiles. Plant proteins, on the other hand, are not. While there are a few sources like soy products and quinoa that are sources of “complete” protein, many are lacking either the appropriate amount of a specific amino acid or are missing some altogether. In this case, variety at each meal plays an important role. By creating combinations of foods, like beans and rice, a complete protein source can be created for consumption.

NOBULL Bottom Line: Protein is the backbone of physiology, acting as a building block for multiple tissues and biochemical compounds throughout the body. Whether plant or animal-based, as long as each meal is made up of the appropriate amount of essential amino acids, the source doesn’t matter.

How do I calculate my Macros?

There are three variables that are necessary to determine macronutrient requirements: body mass, daily caloric requirements, and the allocation of calories to each macronutrient.

Each macronutrient provides energy. Carbohydrates and protein both provide four Calories per gram, while a gram of fat provides nine.

Multiple nutrition organizations have published position stands concerning optimal protein intake. The International Society of Sports Nutrition, The Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine all suggest a protein intake of 1.4 to 2.0 g/kg of body mass per day for active individuals. Depending on body composition goals, these values may need to be as high as 2.3 g/kg of body mass per day to optimally support muscle mass retention when working to lose weight (13).

Carbohydrate intake is often the next macronutrient taken into consideration. This macronutrient has some of the biggest variations in recommendations depending upon energy requirements, activity level, and body composition goals. Most experts suggest 5–7 g/kg of body mass per day for a moderate exerciser, and up to 8–12 g/kg of body mass per day for a very heavy exerciser (14).

Fats are normally the last macronutrient taken into consideration. While fat is important, its consumption recommendation fills the remaining calories.

Remember, all macronutrients have calories. Maintaining total caloric requirements demands a balance among each macronutrient. The total calories from the prescribed macros must not exceed or fall short of daily caloric needs to ensure optimized fueling.

Here is an example of calculating a macronutrient prescription:

A 200lb (~91kg of body mass) weight-lifting male with a 3,000 Calorie requirement.

Protein: 91kg of body mass x 1.6 g/kg of body mass= 145 g of protein

Carbs: 91 kg of body mass x 5 g/kg of body mass= 455 g of carbs

145 g x 4 Calories/ g of protein + 455 g x 4 Calories/ g of carbs = 2,400 Calories

3,000 Cals - 2,400 from protein and carbs = leaves 600 Calories from fat

600 Cals / 9 Calories/g of fat = roughly 67 g of fat

Protein: 145g Carbohydrate: 455g Fat: 67g

NOBULL Bottom Line: Calculating macronutrient needs requires a hard, honest look at your daily activity and performance goals. Using the guidelines laid out by leading scientific bodies in sports performance can help guide this tedious process and help you realize your goals.

What are Micronutrients, and how do they support performance?

Micronutrients are broken down into vitamins and minerals and do not have any caloric value. Where macronutrients fuel the physiological processes, micronutrients ensure that those processes happen efficiently.

While micros do not need to be consumed in copious amounts (often measured in milligrams or micrograms), inadequate consumption can result in massive consequences. Prescribed amounts for each micronutrient is assigned individually (1). Despite these prescriptions, it has been noted that active individuals may need more to ensure optimal performance (2).

Vitamins

Vitamins are essential organic compounds that support multiple physiological processes and must be consumed. Vitamins are classified by their solubility in either fat or water, which affects their absorption and storage.

Water Soluble

Water-soluble vitamins are absorbed into water, making them hard to store. They require regular replenishment daily. The water-soluble vitamins are:

• All the B-Vitamins
• Vitamin C

Fat Soluble

Fat-soluble vitamins require dietary fat for absorption and can be more easily stored in the body. The fat-soluble vitamins are:

• Vitamin A
• Vitamin D
• Vitamin E
• Vitamin K

Minerals

Minerals are essential inorganic compounds that support physiological processes. The required minerals are:

• Iron
• ZInc
• Magnesium
• Potassium
• Sodium Chloride
• Calcium
• Phosphorus
• Copper
• Manganese
• Selenium
• Molybdenum
• Iodine

NOBULL Bottom Line: If macronutrients are the fuel that runs the multiple physiological processes in the body, micronutrients are the grease. Vitamins and Minerals support every physiological process in the body. Without them, processes do not function optimally, and performance suffers.

How much Water Should I be Drinking?

Water is seldom mentioned in the nutrition conversation, but it plays an important part in supporting physiological function and performance.

Unfortunately, fluid balance is in constant flux and constantly needs to be replenished. When fluid levels get too low, cardiac output, perceived exertion, thermoregulation, and blood flow can suffer, resulting in decreases in physical and cognitive performance (1, 2). These negative effects can start to manifest after losing as little as 2% of body weight in water (3).

Water requirements are extremely variable. Generally, it is suggested that individuals consume about 125 fl. oz. /day for men and 91 fl. oz /day for women from both liquid and food sources (4). Another way to look at this is about half your body weight (in pounds) in fluid ounces.

The reason that hydration recommendations are so variable is that people’s sweat rates are extremely variable. Individual characteristics like training status, sex, and size affect sweating rates. Research has reported individual sweat rates as high as three to four liters per hour. These high rates can further increase when variables like altitude, ambient temperature, humidity, and clothing choice are taken into consideration.

To combat these variables, some additional guidelines have been suggested to help support fluid balance during physical activity. Four hours before physical activity, gradually drink between five and seven milliliters per kilogram of body mass (10).

During physical activity, especially that lasting longer than 60 minutes, a position stand from the American College of Sports Medicine suggests consuming roughly 0.4 to 0.8 L/h helps support performance and fluid balance.

While these efforts are extremely important, they are not flawless. There is still a very good chance that fluid balance will not be maintained, and the net result will still be a loss.

Rehydration techniques have been extensively researched throughout the literature. The most precise way to know exactly how much water has been lost during physical activity is to record nude body weight before and after.

The difference is the weight of how much water was lost. A 2003 review paper suggests consuming between 120% and 150% of the water lost during physical activity. To further support rehydration efforts, add electrolytes, like sodium, and carbohydrates to all of your fluids.

NOBULL Bottom Line: Water is beyond essential, and it is constantly being lost. Replenishing water throughout the day is crucial for optimal performance. Consuming at least half your body weight (in pounds) in fluid ounces is a good place to start. But physical activity means more needs to be consumed. A lot more. Adding electrolytes and carbs to water can help rehydration efforts.

What are Supplements, and how do I use Them?

Once core nutrition is dialed in, supplementation becomes the final layer of health and performance.

In the past, supplements were a minefield. But times have changed, better players have emerged, and the industry has turned the corner. Continued research reveals more and more evidence supporting the performance and health benefits of strategic supplementation. Select products and ingredients have been shown to help close nutritional gaps, promote physical and cognitive performance, and support general health and wellness.

Why Should I Take Supplements?

For far too long, supplements have been misused.

Get it straight. Supplements are not the basis of nutrition; whole food is.

But, as high performers with busy schedules, meeting all the dietary requirements through whole foods can be challenging. That is where supplements shine.

Supplements fill the gaps in daily nutrition efforts and further promote aspects of various lifestyles.

Supplements that supply macros and micros, like protein powder and multi-vitamins, help ensure physiological processes are supported through adequate intakes of both. Those who are more active require more to support bodily function and adaptation. Supplements are a sure-fire way to do so.

Supplements also act as a more concentrated supply of compounds that have been shown to be beneficial to specific physiological processes. Supplementing with these types of ingredients and products can further promote these processes and the physical and cognitive outcomes they support.

NOBULL Bottom Line: Supplements hold an important place in nutrition, but it is not the foundation. Supplements help fill the gaps in daily nutritional efforts and promote specific performance and health outcomes. Selecting high-quality supplements helps to ensure safety and efficacy.

The Unchanging Core of Nutritional Science

There is a lot of noise out there, and the science behind nutrition is messy. The thousand complex pathways of human metabolism and individual variation make universal prescription near impossible.

Despite this complexity, the foundational principles remain unshaken. The facts remain the same.

Every successful diet shares the same common ground: ample protein, sufficient energy, adequate micronutrients and hydration, and adherence over time.

The science hasn’t changed. The body’s needs don’t rewrite themselves every decade. The same processes that fueled people fifty years ago fuel them today and will continue to do so fifty years from now.

Nutrition is not mystical. It’s applied physiology.

Optimized nutrition means optimized performance.