HLTH 2021 Sports Nutrition Profile

Age: 22
Gender (circle one): Male Female
Height: 67 inches (in) 170 centimeters (cm) 1.7 meters (m)
Weight: 167 pounds (lbs) 75.7 kilograms (kg)
BMI:
75.7 (kg) = 26.2
1.7 (m2)
BMI category: overweight (25-29)
Sport/Activity: Running, yoga, weight lifting
Position (if does not apply, put n/a): N/A
Training Cycle (circle one): In season Pre-season Post-season Off-season N/A
Training time requirements (hrs/wk): 7-10

Estimating calorie requirements (avg/day):

1) 10 calories/lb: 1,670

2) Harris-Benedict: 1. Male Resting Metabolic Rate (RMR) = 66.47 + (13.75 x kg) + (5 x cm) - (6.76 x age)

Female Resting Metabolic Rate (RMR) = 655.1 + (9.56 x 75.7kg) + (1.85 x 170cm) - (4.68 x 22age)= 1,590

2. Activity factor (AF)

1.2 Sedentary (little or no exercise)
1.375 Lightly Active (light exercise/sports 1-3 days/week)
1.55 Moderately Active (moderate exercise/sports 3-5 days/week)
1.725 Very Active (hard exercise/sports 6-7 days/week)
1.9 Extra Active (very hard daily exercise/sports & physical job or 2X day training)

3. Estimated Energy Requirement (EER = RMR x AF) = 1590x1.55= 2,464.5

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3) Estimated Daily Energy (calorie) needs for training (Kundrat & Rockwell)
Activity Category
Low (sedentary):
Active (30 60min/day)
Moderate (1 1 hr/day)
High (1 2hr/day)
Very High (2 3hr/day)
4) Estimating Daily Energy Needs for Male and Female Athletes (Dunford & Doyle)
Level of Activity
Sedentary (little physical
activity)
Moderate-intensity exercise
3-5 days/week or low-
intensity and short-duration
training daily
Training several hours daily
5 days/week
Rigorous training on a near
daily basis
Extremely rigorous training
Calories/lb Calculated calorie range/lb
13 15
16 18
19 21 167x(19 or 21) 3,173-3,507
22 24
25 30
Example of activity level Energy expenditure Energy expenditure
females (kcal/kg/d) males (kcal/kg/d)
During an acute recovery from injury phase 30 31
Playing recreational tennis (singles) 1 1 hr every 35 38
other day; practicing baseball, softball, or golf 2 hr
daily, 5 days/week
Swimming 6,000-10,000m/day plus some resistance 37 41
training; conditioning and skills training for 2-3hr/day 37x75.7=
such as soccer practice 2,800
Performing resistance exercise 10-15hr/week to 38-40 45
maintain well-developed skeletal muscle mass, such
as a bodybuilder during a maintenance phase;
swimming 7,000-10,000m/day and resistance training
3d/week, such as an elite swimmer; typical training
for college, professional, and elite football, basketball,
and rugby players
Training for a triathlon (nonelite triathlete) 41 51.5
Running 15mi (24km)/day or the equivalent (elite 50 or more 60 or more
triathlete or equivalent)
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Training
1) Training schedule for the week
2) Circle the day on which you are basing your recommendations
Minutes/day Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Cardio (low intensity)
Cardio (low-moderate intensity) 20 min 20 min 30 min
Cardio (moderate-high intensity) 30 min 1 hr
Strength (low-moderate intensity) 20 min 30 min 20 min 30 min
Strength (moderate-high intensity) 30 min 30 min
Flexibility 45 min 10 min 45 min 10 min

Depending on the day my training ranges from:

very high intensity, very short/short duration: Carbs-5-8g/kg
Moderate intensity, moderate duration: Carbs-6-8g/kg
Goal is moderate intensity long duration: Carbs-8-10g/kg
Recreational athlete: Protein: 1g/kg
Endurance athlete: Protein:1.2-1.4g/kg
Fat general recommendation is 1g/kg
Fluid recommended: Your weight in Kg (76oz) or body weight (lbs) in oz (84oz)

CHO range (g/kg) PRO range (g/kg) Fat range (%) Fluid range (ml)
Recommended Recommended Recommended Recommended
Macronutrient energy needs At 6 g/kg= 454g At 1 g/kg= 76g At 1 g/kg= 75g or 76- 84 oz
about 30% 2247-2484 ml

Sweat Rate Calculation: 1. Pre-weight: 167lbs

Post-weight: 166lbs

Fluid consumed: 5oz of water and/or sports drink

2. Pre-weight 167 166 post-weight= 1 oz fluid lost (1lbs*16oz/lb= 16oz)

+
5oz fluid consumed

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 =21oz
1 oz of sweat loss per 1 hours (workout duration)

3. 1 oz of sweat loss per hour

{Drink 2 to 3 cups (16 to 24 oz) fluid per pound lost to replenish fluids.}

What are the vitamins/minerals & electrolytes that there may be increased need for in this athletes diet? Why?:
(If none, state why not)
A, C, E= antioxidants for the oxidization that occurs in exercise.
B vitamins= because with exercise there is an increased turnover of these vitamins
Sodium, chloride, potassium: lost in sweat, used in fluid balance
Iron= mainly in women, low energy intake means low nutrients means low iron which can lead to amenorrhea and lost bone density
Discussion Questions:
1. BMI
a. What category (normal weight, overweight, etc.) does the calculated BMI put the individual in? Do you feel BMI accurately reflects
this individuals health and body weight?
My BMI is 26 which is only 1 above healthy weight. I feel that this is accurate because I have been working on overall wellness for a
while, but at the beginning of this semester I was at 29 which is the high end of overweight, 1 under obese range.
b. What considerations and information, in addition to BMI, are needed when assessing an athletes body weight or body composition?
When it comes to elite athletes BMI can be irrelevant and it can influence bad nutrition practices because most athletes have much
more lean body mass which can weigh much more than subcutaneous tissue. Body fat percentage is a much better way to calculate for
athletes because from there you can determine what is needed and what could be lost.
2. General calorie requirements:
a. Of the methods of estimating calories, which do you think provided the most accurate caloric estimate? Why?
I think the most accurate was Harris-Benedict at 2,464.5 kcals because my estimated BMR on chronometer.com is 1,572. This gives me
just under 900 more kcals to burn in a day and I live a very active lifestyle. So, this should be easy to do. I do massage and skincare, so
my body is my tool and I hardly ever sit, in school I have a number of fitness classes that keep me active added to my own workouts that
I do within a day. I also have a goal of about 10-25 more lbs to lose to get to a healthier body fat percentage and to maximize my
performance so I want to stay on the lower side while I cut and adjust later. However, I do think this is more accurate on my most active
days where something at a bit lower of a number would be sufficient, but the lowest calculation was 10 calories/lb at 1,670 where at
even on my slowest of days would most likely cause a huge caloric deficit.
b. While the methods used on the Sports Nutrition Profile are regression equations, which method of estimating energy needs is the
most accurate?
Calculating needs with BMR and calories expended throughout the day, day to day for that person.
3. Training & Macronutrient needs

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 a. What are the specific needs of this individual, which are determined by the characteristics of the sport/exercise?
I chose my long distance running day, 7 miles, 1 hr. I calculated Carbs:454g Protein:76g Fat: 75g and Fluid: 84oz and Calories: 2,464
4. Fluid/Hydration
a. Describe two methods of estimating daily fluid needs for athletes.
Weight in kg in oz, and half body weight (lbs) in oz
5. Electrolytes, Vitamins and Minerals
a. List the vitamins and minerals which athletes may have an increased need and why.
A, C, E= antioxidants for the oxidization that occurs in exercise.
B vitamins= because with exercise there is an increased turnover of these vitamins
Sodium, chloride, potassium: lost in sweat, used in fluid balance
Iron= mainly in women, low energy intake means low nutrients means low iron which can lead to amenorrhea and lost bone density
6. Describe your experience trying to create a Perfect Day meal plan.
I was surprised how hard it was to meet calorie and carb requirements (on a vegan diet where everything is carbs) and how easy it was to
surpass protein needs, and how low my fat consumption stayed. I used some recipes that I crated for my diet analysis because I didnt want to
put them in again and it would be much more difficult to find individual foods and meet these requirements.

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