The results of training with nutrition vs. training without nutrition

[JakeAtkinson]

Hey guys,


I was having a conversation with someone and they asked a simple question wich was "what percent greater returns do you get when you train with nutrition vs. without nutrtion" It seems to be a pretty obvious answer (Alot greater) so i decided to do a simple google search to see what i could find, suprisingly there was no defenite answer as what percent greater returns you get with or without nutrition when training. Ive searched numerous studies and have not found an accurate answer I was wondering if anyone out there knows of a study or can drop a link to a helpful article, Thanks!!!!

- Jake

[TheFugitive]

Nutrition as in food?

[BULLED]

Trust me, without nutrition you'll die, this would be the main difference.

[Backtothefront]

I don't think there are exact percentages. So many factors like their physical goals, body type (ecto, meso, endo) and lifestyle/ work, so general guidelines are all we have to go on. Maybe just pass this link along to them.
If you had to answer, you could use this info to show them you get say 15%-30% more results with nutrition and maybe only 0%-15% without proper nutrition.
A lot of PTs or bodybuilders claim the importance of nutrition in the ballpark 80-95% of the work in a bodybuilding program, which you obviously already know and makes sense to most.
There is a ton of citing on this link, I'm only posting a small bit;

ww w.ncbi.nlm.nih.gov/pmc/articles/PMC2853497/



["A well-designed diet that meets energy intake needs and incorporates proper timing of nutrients is the foundation upon which a good training program can be developed. Research has clearly shown that not ingesting a sufficient amount of calories and/or enough of the right type of macronutrients may impede an athlete's training adaptations while athletes who consume a balanced diet that meets energy needs can augment physiological training adaptations. Moreover, maintaining an energy deficient diet during training may lead to loss of muscle mass and strength, increased susceptibility to illness, and increased prevalence of overreaching and/or overtraining. Incorporating good dietary practices as part of a training program is one way to help optimize training adaptations and prevent overtraining. The following overviews energy intake and major nutrient needs of active individuals.

The first component to optimize training and performance through nutrition is to ensure the athlete is consuming enough calories to offset energy expenditure [1,6-8]. People who participate in a general fitness program (e.g., exercising 30 - 40 minutes per day, 3 times per week) can typically meet nutritional needs following a normal diet (e.g., 1,800 - 2,400 kcals/day or about 25 - 35 kcals/kg/day for a 50 - 80 kg individual) because their caloric demands from exercise are not too great (e.g., 200 - 400 kcals/session) [1]. However, athletes involved in moderate levels of intense training (e.g., 2-3 hours per day of intense exercise performed 5-6 times per week) or high volume intense training (e.g., 3-6 hours per day of intense training in 1-2 workouts for 5-6 days per week) may expend 600 - 1,200 kcals or more per hour during exercise [1,9]. For this reason, their caloric needs may approach 50 - 80 kcals/kg/day (2,500 - 8,000 kcals/day for a 50 - 100 kg athlete). For elite athletes, energy expenditure during heavy training or competition may be enormous. For example, energy expenditure for cyclists to compete in the Tour de France has been estimated as high as 12,000 kcals/day (150 - 200 kcals/kg/d for a 60 - 80 kg athlete) [9-11]. Additionally, caloric needs for large athletes (i.e., 100 - 150 kg) may range between 6,000 - 12,000 kcals/day depending on the volume and intensity of different training phases [9].

Although some argue that athletes can meet caloric needs simply by consuming a well-balanced diet, it is often very difficult for larger athletes and/or athletes engaged in high volume/intense training to be able to eat enough food in order to meet caloric needs [1,7,9,10,12]. Maintaining an energy deficient diet during training often leads to significant weight loss (including muscle mass), illness, onset of physical and psychological symptoms of overtraining, and reductions in performance [8]. Nutritional analyses of athletes' diets have revealed that many are susceptible to maintaining negative energy intakes during training. Susceptible populations include runners, cyclists, swimmers, triathletes, gymnasts, skaters, dancers, wrestlers, boxers, and athletes attempting to lose weight too quickly [7]. Additionally, female athletes have been reported to have a high incidence of eating disorders [7]. Consequently, it is important for the sports nutrition specialist working with athletes to ensure that athletes are well-fed and consume enough calories to offset the increased energy demands of training, and maintain body weight. Although this sounds relatively simple, intense training often suppresses appetite and/or alters hunger patterns so that many athletes do not feel like eating [7]. Some athletes do not like to exercise within several hours after eating because of sensations of fullness and/or a predisposition to cause gastrointestinal distress. Further, travel and training schedules may limit food availability and/or the types of food athletes are accustomed to eating. This means that care should be taken to plan meal times in concert with training, as well as to make sure athletes have sufficient availability of nutrient dense foods throughout the day for snacking between meals (e.g., drinks, fruit, carbohydrate/protein bars, etc) [1,6,7]. For this reason, sports nutritionists' often recommend that athletes consume 4-6 meals per day and snacks in between meals in order to meet energy needs. Use of nutrient dense energy bars and high calorie carbohydrate/protein supplements provides a convenient way for athletes to supplement their diet in order to maintain energy intake during training."]

[OT2000]

Trust me, without nutrition you'll die, this would be the main difference.

Oh wow I guess I really need to look into nutrition.

[Melis689]

I've heard it's around 70% diet, 30% training. I'd imagine it varies from person to person, but I know that I see better results when my diet is "cleaner" so to speak..

[showjo1josh]

Nutrition is everything in this game but training is everything to haha. Nutrition meaning you are getting in your macros and calories for your goal each day. However you get in your macros doesn't matter as long as you hit your carb, protein, and fat numbers. So for me my nutrition game has to be on point for me to make gains.

[BULLED]

Oh wow I guess I really need to look into nutrition.

No applies to people who don't lift, so you'll be just fine without nutrition

But seriously Opie, your question is confusing. "Train with nutrition vs. without nutrtion"... what do you mean? Training fed vs fasted?

[Misctake7]

Lets just go with the obvious on this one.......use a reputable training program + diet plan + supplement basics = quality results.