Use the Zone Calculator (link at right) to determine your protein and block requirement.
Olympic athletes who are in the Zone have won many gold medals. It will work well for you, too once you know how to tailor it to you needs. It's not all about the number of calories alone, but more importantly what macronutrients those calories are composed of. As an athlete in the Zone, you should be eating your appropriate protein requirement, balanced with the amount of C to keep you in the Zone, and adding extra monounsaturated fat to provide for our increased energy needs. You'll be amazed at the improvement in your performance once you are solidly in the Zone and are supporting your individual needs appropriately.
I'd highly suggest you do some reading (a ZONE book or two; TOXIC FAT would be an excellent choice to start with). The following info, and the addresses I've listed after it, should also help to give you a better understanding:
To quote Barry Sears (pg. 104, The Anti-Inflammation Zone”), “One of the more difficult concepts to get across to athletes, coaches, dieticians, and physicians is the differences between burning calories and producing ATP from calories. ATP is the chemical that is required not only for muscle contraction, but also for virtually all of our metabolism. ATP is made on an as-needed basis from either glucose of fat. Your production of ATP is far greater from a calorie of fat than from a calorie of glucose. In the Anti-Inflammation Zone you are primarily burning fat for ATP production as opposed to glucose. This means you are also making all the ATP you need, even though fewer calories are being expended. This is why diabetics, world-class athletes, or just plain normal people require fat fewer calories on the Zone Diet than calculated from the usual metabolic equations. It is because they are producing more ATP from less calories.” http://www.zonediet.com/FITNESS/Eli...fault.aspx
Fuel your Body for Optimal Performance
Mary Dinehart-Perry MS, RD, LDNhttp://usatriathlon.org/content/index/6549
Eating in “The Zone”
Bob Seebohar, , MS, RD, CSSD, CSCS, sport dietitian for the USA Olympic Triathlon Teamhttp://www.zonediet.com/Portals/0/p...heZone.pdf
Recovery, Recovery, Recovery
Dr. Kevin F. Reichlin, CCSP, Garmin/Chipotle Pro-Cycling Team.http://www.zonediet.com/Portals/0/p...covery.pdf
Diet Tips to Aid Recovery – An inside look at the Garmin Pro Cycling Team nutrition program
From “Cycling Magazine UK” April 9, 2009http://www.zonediet.com/FITNESS/Eli...fault.aspx
The Natural Anti-Inflammatory Drug
Dr. Barry Searshttp://usatriathlon.org/content/index/6216
Balancing Elite Nutrition, Training and Performance
Justin Trolle, Head Coach fro Athlete Development with USA Triathlonhttp://www.zonediet.com/LinkClick.a...&tabid=182