Go through Steps 1 to 8 from Unit 17, provided below, and develop nutritional guidelines for your subject, dependent on the season that he or she is in. Then provide a discussion as to why you made your recommendations.
Show all calculations that may apply, using the methods in the course textbook related to the steps. Make note of the person’s age, gender, sport and athletic season.
Step 1 – determine body composition
Step 2 – determine daily caloric expenditure range for training days and non-training days and for competition days.
Step 3 – determine the bioenergetics the sport primarily demands for peak athletic performance; athlete type – Anaerobic-immediate energy system; anaerobic glycolytic; anaerobic glycolytic – oxidative glycolic; and oxidative.
Step 4 – determine daily protein intake estimate and the foods and supplements to achieve it. Remember from your lessons that protein requirements can differ among different athlete types and among individual athletes. This gives a scientific reason for making protein intake a priority for sports nutrition programs, in addition to other factors.
Step 5 – determine daily carbohydrate estimate and the foods and supplements to achieve it.Remember to plan for carbohydrate beverage intake before, during and after practice and for sport events as appropriate. Modulate carbohydrate types and amount with meals and snacks to meet specific nutrition goals.
Step 6 – determine fat (essential fatty acids) intake estimate and plan, and select foods and cooking methods to achieve it. Keeping fat intake under 30 percent to total daily calories will be an ongoing skill to master. For certain sports, maintaining low fat intake during the season between 15 and 20 percent of total daily calories – can be challenging and requires extra effort to make sure athletes are ingesting adequate amounts of the essential fatty acids: pnoleic and alpha-pnoleic acids. Add healthy sources of essential fatty acids in addition to EPA and DHA as required for health.
Step 7 – maintain proper fluid intake estimate to meet daily requirements, as determined by amount of physical activity, environmental factors, and specific athletic training, performance and health needs.
Step 8 – determine the needs for using special sports nutrition and dietary supplement products.
Body composition is defined as the amount of fat and mass of muscles in the body which can eventually affect performance in sports. The details of the measurements taken on the athlete are as follows. Age: 22 years, the weight is 64kg, the height is 178 cm, the neck is 50 cm, waist is 100 cm and the hip are 96cm. I used the skin calliper to determine his body composition. Using the body fat calculator which uses the U.S Navy method, the body fat is obtained as 18.7%. The body fat category is classified as average, the body fat mass is 12 kg which is against the ideal value of 9.3kg as per the Jackson and Pollard measure. Consequently, to reach the idea level, the amount of fat to lose must be 6 kg.
To determine the daily caloric expenditure, the first step is to identify the athletes, basal metabolic rate (BMR) which is the number of calories the body needs while at rest. The BMR can be obtained using the Harris-Benedict formula which is given as
Adult make: 66+ (6.3* body weight in lbs.) + (12.9 * height in inches) – (6.8*age in years)
The BMR can thus be approximated as
66+ (6.3*141) + (12.9*70) – (6.8*22)
66+888.3+903-149.6 = 1707.7
For training days, the calorie expenditure can be approximated as BMR* 1.55 = 2,646.9J
For the non-training needs, the calorie needs are given as BMR* 1.375 =
For the competition days, the calorie demand can be calculated as BMR * 1.9 = 3,244.6J
Different sports may need different energy sources. The energy is stored in different forms and hence need to undergo biochemical reactions within the muscle for it to be used. For peak athletic performance, besides training, eating a balanced diet and consuming enough water would be essential for the athlete. The athlete will need considerable amounts of carbohydrates which help in the provision of rapid and readily available energy. Glucose is one of the most important simple sugar and can be directly metabolized to give energy for the athlete for maximum performance. During the exercise, the muscle cells will obtain glucose by absorbing it from within the bloodstream which helps provide more energy. An athlete will also need to take in a lot of water which helps replace the water lost through | GET AN EXPERT FOR YOUR ASSIGNMENT | anaerobic energy system which is ATP-CP system offers immediate energy which is necessary during intense moments like stretching of the muscles to help lead to better sporting performance | GET AN EXPERT FOR YOUR ASSIGNMENT | intense pressure to perform optimally, anaerobic glycolysis will come in handy where glucose is transformed to lactate especially when there is a limited amount of oxygen. Athletics also uses glycolysis system especially for short sprints.
Proteins play a significant role for | GET AN EXPERT FOR YOUR ASSIGNMENT | to the American College of Sports Medicine, athletes are required to consume 1.2 to 2.0 grams of proteins for every kilogram of body weight per | GET AN EXPERT FOR YOUR ASSIGNMENT | protein intake should however be given everyday especially after | GET AN EXPERT FOR YOUR ASSIGNMENT | consumption amounts to 56 grams every day. Some of the protein-rich foods that can be consumed by athletes include wild fish which contains a ton of protein in a low-calorie nutritious package. Wild salmon is also known to have remarkable protein levels essential for optimal | GET AN EXPERT FOR YOUR ASSIGNMENT | source of protein includes eggs that are rich in thiamine and chicken which has amino acids and can be digested with ease. Almonds and Greek yogurt can as well as be used to help meet the daily protein requirements.
Carbohydrates are essential foods for an athlete that wishes to achieve optimal performance. For optimal performance, the daily intake for athletes is approximately 6 -10 g/ kg of the body | GET AN EXPERT FOR YOUR ASSIGNMENT | dietary guidelines for Americans recommend that carbohydrates should make up of close to 50% of the total daily calorie intake. Consequently, for an average calorie demand of 3,000J per day, the athlete will need around 1500J from carbohydrates per | GET AN EXPERT FOR YOUR ASSIGNMENT | before the exercise, the athlete is encouraged to consume healthy carbohydrates like whole grain cereals, consumption of whole-wheat toast as well as whole grain pasta and some vegetables. During the athletic even…