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Athlete diet plan

Extracts from this document...


Nutrition; Athlete Diet Plan Task One All diets typed as given. How to work out BMR MEN: 0-2 yrs (60.9 x wt) - 54 3-9 yrs (22.7 x wt) + 495 10-17 yrs (17.5 x wt) + 651 18-29 yrs (15.3 x wt) + 679 30-59 yrs (11.6 x wt) + 879 60 + yrs (13.5 x wt) + 487 WOMEN: 0-2 yrs (61 x wt) - 51 3-9 yrs (22.5 x wt) + 499 10-17 yrs (12.2 x wt) + 746 18-29 yrs (14.7 x wt) + 496 30-59 yrs (8.7 x wt) + 829 60 + yrs (10.5 x wt) + 596 With the results from method above multiply the figure by the appropriate activity level factor. Activity level BMR x Sedentary BMR X 1.2 (little or no exercise, desk job) Lightly active BMR X 1.375 (light exercise/sports 1-3 days/wk) Moderately active BMR X 1.55 (moderate exercise/sports 3-5 days/wk) Very active BMR X 1.725 (hard exercise/sports 6-7 days/wk) Extra active BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e. marathon, contest etc.) Above table take from; http://www.weightlossforall.com/calculate%20cals.htm Christopher Carter's Diet Sports and Physical Activity; Cardio-vascular training, around 5-6 hours week; resistance training, low rep high intensity, 4-5 hours week. Mixed Martial Arts (MMA) training, 3-4 hours a week (no MMA training undertook during the below diet to allow injuries to heal. Bike ride to college 5 days a week. Dietary Intakes Day 1; Breakfast; Corn flakes (370kcals), semi skimmed milk (49 kcals) Lunch; 2 salad sandwiches (143 x 2 = 286), penguin chocolate biscuit (114 kcals), chicken pie (256 kcals), apple (58 kcals), banana (95 kcals) Tea; beef (304kcals), broccoli (48 kcals), carrots (26 kcals), potato (215 kcals), gravy (38 kcals), cauliflower (28 kcals) Snacks; none Drinks; 3 cups of tea (3 x 192 = 576 kcals), 2 litres water (0 kcals) Day 1 calorific intake; 2463 kcal Physical activity; Moderate cardio-vascular training 1 hour, low rep high intensity weights 1 hour Bike ride to college 10 minutes, and home 10 minutes Today's recommended intake of calories; 10-17 yrs (17.5 x wt) ...read more.


Actual intake; 11.4g+11g+0.2g+9.9g+2.2g Total intake; 34.7g RNI adhered to Protein; RNI; 0.8g per kg of body weight = 72g Actual intake; 22.4g+4.1g+0.6g+6.6g+1.8g Total intake; 35.5g Difference between RNI and actual intake; 72-35.5=36.5g below RNI Minerals; sodium; RNI = 2.4g 0.8g+0.7g+0.1g+0.6g+0.3g Difference between RNI and actual intake; 2.4-2.5=0.1g above RNI Minerals; sodium; RNI = 2.4g 0.6g Difference between RNI and actual intake; 2.4-0.6=1.8g above RNI Vitamins; (Thiamine) B1 RNI; 1.5 milligrams 0.08mg+0.08mg Total intake; 0.16mg Difference between RNI and actual intake; 1.5-0.16=1.34mg below RNI (Ascorbic Acid) C; RNI 60 mg 1mg+20mg+20mg Total intake; 41mg Difference between RNI and actual intake; 60-41=19mg below RNI Water: RNI; 6-8 pints; Actual intake; 10 pints; 2 pints above maximum RNI Task Two Christopher Carter Fluid Feeding Christopher rarely ever got any of his recommended 6-8 pints of water a day and usually drank no water at all; some water will have been gained from food, but nowhere near enough to maintain hydration through the day. Although during the mentioned diet no competition was undertaken in MMA it is still vital for him to replace lost fluid with his rigorous exercise regime. I recommend on the days that he exercise's to drink one more pint of water than usual on top of the RNI of water to replace the fluids and avoid dehydration and heat exhaustion. To avoid de hydration during any of his exercise sessions I recommend that Christopher drinks a couple of mouthfuls of water every 10 minutes to avoid the feeling of thirst, as our thirst system is very badly developed, when we feel thirsty we are already around 2% dehydrated this does not sound like much but it is enough to impair performance and distract Christopher from training sessions. Following the above advice will allow Christopher to maintain hydration which can in turn help him to keep his training session duration more regular as dehydration can lead to irregular durations of exercise. ...read more.


Lunch; low fat chicken sub sandwich (501.6kcal)(carbohydrate-51.6)(protein- 25.4g)(fat-4.2g)(sodium-0.41g)(fibre-8g). Tea; bacon (911.4kcal)(carbohydrate-0.3g)(protein- 79.5g)(fat- 65.7g)(sodium-6.6g), Beans (72.9kcal)(carbohydrate-12.9g)(protein-4.8g)(fat-0.2g)(sodium-0.3g)(fibre-3.8g)(vitamin C -59mg). Drinks; 7 pints of water, 1/4 litre of pure orange juice (132kcal)(carbohydrate-24.75g)(protein-1.5g)(vitamin B1-0.1mg)(vitamin C-45mg) Macronutrient Intake Carbohydrates; 316.28g- 174.55g= 141.73g under RNI Fibre; RNI 20g-35g; 20-13.3=6.7g under RNI Fat; RNI; 10% of 1997.9kcal = 199.79kcal=22.2(9kcal=1g of fat); actual intake; 71.4g; 49.2g over RNI Protein; RNI; 90g-118.2g=28.2g over RNI Sodium; RNI; 2.4g-7.95g=5.55g over RNI Vitamin B1; RNI; 1.5mg RNI adhered to Vitamin C; RNI; 60g-104=44g over RNI Water; 7 pints RNI adhered to Day Six Breakfast; sultanas and bran flakes (100g)(323kcal)(carbohydrate-68.3g)(protein-13.2g)(fat-1.2g)(sodium-0.71g)(fibre-16.5g)(vitamin B1-1.4mg) Lunch; 2 salad sandwiches (143 x 2 = 286kcal)(carbohydrate- 41.8g)(protein- 19.4g)(fat-4.6g)(sodium-0.4g)(fibre-8.6g), Apple (58kcal)(carbohydrate-14g)(protein-0.2g)(fat-0.1g)(fibre-2.0g)(vitamin B1-0.017mg)(vitamin C-4.6mg) Banana (95kcal)(carbohydrate-23.2g)(protein-1.2g)(fat-0.3g)(fibre-3.1g)(vitamin B1-0.031mg)(vitamin C-8.7mg) Tea; chicken (336 kcals)(carbohydrate-0.2g)(protein-26g)(fat-7g)(sodium-0.3g), carrots (26kcals)(carbohydrate-4.9g)(protein-0.6g)(fat-0.4g)(sodium-0.1g)(fibre-2.5g), string beans (75 kcals)(carbohydrate-3g)(protein-1.9g)(fat-0.5g)(fibre-3.4g)(vitamin C-18g), broccoli (48 kcals) carbohydrate-2.2g)(protein-6.1g)(fat-1.6g)(fibre-2.3g) Extra meal; low fat chicken sub sandwich (501.6kcal)(carbohydrate-51.6)(protein- 25.4g)(fat-4.2g)(sodium-0.41g)(fibre-8g) Drinks; 7 pints of water, 1/4 litre of pure orange juice (132kcal)(carbohydrate-24.75g)(protein-1.5g)(vitamin B1-0.1mg)(vitamin C-45mg) Macronutrient intake Carbohydrates; 316.28g-233.95g= 82.33 under RNI Fibre; Maximum RNI; 35g- 46.4g= 11.4 over RNI (excess will be excreted out) Fat; RNI; 10% of 1748.8kcal = 174.88kcal= 19.43g(9kcal=1g of fat); actual intake; 19.4g; RNI adhered to Protein; RNI; 90g- 95.5g=5.5g over RNI Sodium; RNI; 2.4g- 2.42= 0.2g over RNI Vitamin B1; RNI; 1.5mg-1.548mg= 0.052 over RNI Vitamin C; RNI; 60mg-76.3mg=16.3mg over RNI (excess will be excreted) Day Seven Breakfast; Corn Flakes (100g)(375kcal)(carbohydrate-84g)(protein-7g)(fat-1.2g)(sodium-0.63g)(fibre-0.3g)(vitamin B1-1.4mg) Lunch; Bacon sandwich (1095.4kcal)(carbohydrate- 35.9g)(protein- 115.1g)(fat- 67.3g)(sodium- 10.4g) Tea; Spaghetti Bolognese (540kcal)(Carbohydrate- 85g)(protein-30g)(fat- 9g)(sodium-0.5g)(fibre- 4.5g)(vitamin C-5mg) Drinks; 7 pints of water, 1/4 litre of pure orange juice (132kcal)(carbohydrate-24.75g)(protein-1.5g)(vitamin B1-0.1mg)(vitamin C-45mg) Macronutrient Intake Carbohydrates; 316.28g- 229.65g= 86.63g under RNI Fibre; RNI 20g-35g; 20g-4.8g= 15.2g under RNI Fat; RNI; 10% of 2142.4kcal = 2142.4kcal= 23.8g(9kcal=1g of fat); actual intake; 77.5g; 53.7g over RNI Protein; RNI; 90g- 153.6g= 63.6g over RNI Sodium; RNI; 2.4g- 11.71g= 9.31g over RNI Vitamin B1; RNI; 1.5mg RNI adhered to Vitamin C; RNI; 60g- 50g= 10g under RNI Water; 7 pints RNI adhered to 49?? ?? ?? ?? 1 Christopher Carter, Unit Eight Nutrition For Sports and Exercise Science, Athlete Diet Plan. ...read more.

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