diploma in sports and lesson 7 exercise nutrition how to … · lesson 7 how to apply your...
TRANSCRIPT
Nutrient timing – why is it important?
What causes fatigue?
How to prepare for your workout
What to eat to maintain energy
How to best recover from your workout/event
How to recover/refuel between events
Snack suggestions for before/during/post training
Lesson 6 Recap
Lesson 7 Agenda
The impact of sports nutrition on performance
Nutrition strategies for training
Estimating calorie requirements for different times
Working out your personal energy requirements
Calculating CHO, protein and fat intake
How to fuel your body for performance AND health
• Summary • Social Media Engagement • QA
How to Apply your Knowledge
Impact of Nutrition
Less time lost to illness
Optimal physical adaptions
Faster return time
Athlete Wellness
Athlete performance
Athlete rehabilitation
Nutrition is individualised
You need to tailor what you learn
to suit your personal needs
Needs will depend on
- age
- gender
- personal goals
- metabolism
- general health
Impact of Nutrition
Energy Balance – what is a calorie?
Calorie = unit of energy
Calories are the energy we acquire from food
Number of calories in a food = the amount of energy in it
1g CHO = 4 kcal
1g PRO = 4 kcal
1g Fat = 9 kcal
1g Alcohol = 7 kcal
Resting Metabolic Rate (RMR)
60-70% of daily energy expenditure
Synthesis, secretion and metabolism of enzymes and hormones
Maintenance of body temperature
Brain function
Work of cardiac and respiratory muscles
Cell function and replacement
Factors Which Affect Energy Requirements
1. Metabolic response to food- ingestion, digestion, absorption, transport
- Dietary induced thermogenesis (10% of energy expenditure)
2. Physical activity- varies the most
3. Growth- varies throughout lifecycle
Total Energy Expenditure
Resting Metabolic Rate (RMR) (60-75%)
Physical Activity(15-30%)
Thermic Effect of
Food(~10%)
Estimating Energy Requirements
Provide all the benefits of good
energy levels
Sufficient intake of macronutrients
Helps to achieve and maintain a healthy weight
Sufficient vitamins and
minerals provided
Estimating Calories
Most commonly used for estimating energy
requirements
Use age, gender and weight to predict RMR
Original equation derived on a study of 5000 healthy
adults
Method
1. Estimate RMR using appropriate equation
2. Multiply by a PAL factor for exercise
Age RMR (Kcal/24 hours)
Years Males Females
10-18 (17.5 x kg body wt) + 651 (12.2 x kg body wt) + 749
19-30 (15.3 x kg body wt) + 679 (14.7 x kg body wt) + 496
31-60 (11.6 x kg body wt) + 879 (8.7 x kg body wt) + 829
>60 (13.5 x kg body wt) + 487 (10.5 x kg body wt) + 596
*WHO Energy Requirements
*Reference table to calculate RMR by age and gender
Estimating RMR
Male Female
Activity Level Average Range Average Range
Bed Rest 1.2 1.1-1.3 1.2 1.1-1.3
Very Sedentary 1.3 1.2-1.4 1.3 1.2-1.4
Sedentary/ maintenance 1.4 1.3-1.5 1.4 1.3-1.5
Light 1.5 1.4-1.6 1.5 1.4-1.6
Light moderate 1.7 1.6-1.8 1.6 1.5-1.7
Moderate 1.8 1.7-1.9 1.7 1.6-1.8
Heavy 2.1 1.9-2.3 1.8 1.7-1.9
Very Heavy 2.3 2.0-2.6 2.0 1.8-2.2
What is your PAL?
Sedentary or light activities:Sedentary occupation and lifestyle-Eating, Sleeping, Working, Cooking
Sitting
Light or moderately active: sedentary occupations but do regular physical activity 1 hour
Heavy/very heavy lifestyles:Regular strenuous work or leisure activity for several hours
What is your PAL?
Re-assess your calorie needs every 4-6 weeks
They may change with
- weight change
- routine change
- training regime change
Calculate Energy Requirements
Age RMR (Kcal/24 hours)
Years Males Females
10-18 (17.5 x kg body wt) + 651 (12.2 x kg body wt) + 749
19-30 (15.3 x kg body wt) + 679 (14.7 x kg body wt) + 496
31-60 (11.6 x kg body wt) + 879 (8.7 x kg body wt) + 829
>60 (13.5 x kg body wt) + 487 (10.5 x kg body wt) + 596
Calculate Energy Requirements Example
Male Female
Activity Level Average Range Average Range
Bed Rest 1.2 1.1-1.3 1.2 1.1-1.3
Very Sedentary 1.3 1.2-1.4 1.3 1.2-1.4
Sedentary/ maintenance 1.4 1.3-1.5 1.4 1.3-1.5
Light 1.5 1.4-1.6 1.5 1.4-1.6
Light moderate 1.7 1.6-1.8 1.6 1.5-1.7
Moderate 1.8 1.7-1.9 1.7 1.6-1.8
Heavy 2.1 1.9-2.3 1.8 1.7-1.9
Very Heavy 2.3 2.0-2.6 2.0 1.8-2.2
Calculate Energy Requirements Example
Dave
Firefighter 46 Workout 3-5 times a week 86kg/189 lbs
31-60 age bracket (11.6 x kg body wt) + 879 (11.6 x 86) + 879 = 1877 kcal PAL factor = 2.1 1876.6 x 2.1 = 3941 kcal
Calculate Energy Requirements Example
Claire
Teacher 26 Workout 6-7 times a
week for 2-3 hours 57kg/125 lbs
Calculate Energy Requirements Example
Age RMR (Kcal/24 hours)
Years Males Females
10-18 (17.5 x kg body wt) + 651 (12.2 x kg body wt) + 749
19-30 (15.3 x kg body wt) + 679 (14.7 x kg body wt) + 496
31-60 (11.6 x kg body wt) + 879 (8.7 x kg body wt) + 829
>60 (13.5 x kg body wt) + 487 (10.5 x kg body wt) + 596
Calculate Energy Requirements Example
Male Female
Activity Level Average Range Average Range
Bed Rest 1.2 1.1-1.3 1.2 1.1-1.3
Very Sedentary 1.3 1.2-1.4 1.3 1.2-1.4
Sedentary/ maintenance 1.4 1.3-1.5 1.4 1.3-1.5
Light 1.5 1.4-1.6 1.5 1.4-1.6
Light moderate 1.7 1.6-1.8 1.6 1.5-1.7
Moderate 1.8 1.7-1.9 1.7 1.6-1.8
Heavy 2.1 1.9-2.3 1.8 1.7-1.9
Very Heavy 2.3 2.0-2.6 2.0 1.8-2.2
Calculate Energy Requirements Example
Claire
Teacher 26 Workout 6-7 times a week 57kg/125 lbs
19-30 age bracket (14.7 x kg body wt) + 496 (14.7 x 57) + 496 = 1334 kcal PAL factor = 2 1334 x 2 = 2668 kcal
Calculate Energy Requirements Example
Working Calorie Requirements into Macros
How do we then divide
calories across macro needs?
1g CHO = 4 kcal
1g PRO = 4 kcal
1g Fat = 9 kcal
Example
DaveFirefighter46Workout 3-5 times a week86kg/189 lbs
Strength trainsModerate-high intensity1-2 hour sessions
Dave
Calorie requirement = 3941 kcal CHO = 430-602g CHO calories = 1720 – 2408 kcal PRO = 129-172g PRO calories = 516 – 688 kcal
Fat?? Upper range: 1720 + 516 = 2236kcal 3941 – 2236 =1705kcal 1705/9 = 189g fat
93.8 – 189g Fat
Lower Range: 2408 + 688 = 3096kcal 3941 – 3096 = 845 kcal 845/9 = 93.8g fat
Example
Dave
Calorie requirement = 3941 kcal
CHO = 430-602g CHO calories = 1720 – 2408 kcal
PRO = 129-172g PRO calories = 516 – 688 kcal
Fat = 98 -189g Fat calories = 845 – 1705 kcal
Example
Claire
Teacher 26 Workout 6-7 times a week 57kg/125 lbs
Endurance trains Moderate-high intensity 2-3 hours per training session
Example
Claire
Calorie requirement = 2668 kcal CHO = 456-570g CHO calories = 1824 – 2280 kcal PRO = 68g PRO calories = 272 kcal
Fat?? Upper range: 1824 + 272 = 2096kcal 2668 – 2096 = 572 kcal 572/9 = 63.5g fat
13 - 63.5g fat
Lower Range: 2280 + 272 = 2552kcal 2668 – 2552 = 116 kcal 116/9 = 13g fat
Example
Claire
Calorie requirement = 2668 kcal
CHO = 456-570g CHO calories = 1824 – 2280 kcal
PRO = 68g PRO calories = 272 kcal
Fat = 13- 63.5g Fat calories = 116 - 572kcal
Example
Your Sports Nutrition Plan
1. Work out your RMR
2. Multiply it by your PAL
3. This gives you your calorie requirements for 24 hours
4. Work out your CHO needs
5. Work out your protein needs
6. Multiply your CHO & protein needs by 4 to give calorie ranges for both
7. Use these ranges to calculate your fat range requirement
8. Use your macronutrient ranges to then plan your meals and snacks for the
day
A calorie is a unit of energy
RMR is used to express the process of functions
which are carried out by the body and that are
essential to life
Your daily calorie requirements is RMR x PAL
Energy requirements can change with weight
change, routine change and training regime change
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Lesson 7 Summary
• The next session is “Strategies for Weight Loss and Muscle
Gain”
Importance of body composition in sport
How to estimate your own body composition
Calorie manipulation
Healthy permanent fat loss
Healthy permanent muscle gain
‘Making weight’
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