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Contents: 3 7 A Suitable Method of Recording Nutritional Intake & Energy Expenditure Over One Week Training Period: Sheets 1 22 Diet files, Nutritional Intake & values.

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Introduction

Ross Davenport Nutrition Contents: 3 - 7 A Suitable Method of Recording Nutritional Intake & Energy Expenditure Over One Week Training Period: Sheets 1 - 22 Diet files, Nutritional Intake & values. 8 - 9 - Results & Conclusion 9 - Analysing Your Diet With Regards to Macro Nutrient Intake, Fluid Intake And Energy Balance. 10 - Benefits & Drawbacks of Commonly Used Pre Competition, During Competition and Post Competition Nutritional Strategies. 11 - Nutritional 'Check List' Highlighting the Most Beneficial Strategy for Optimum Performance and Recovery from My Event. 11 - Optimal Swimming Diet. 11 - 13 - The Process of Dehydration and Its Physiological Effects. 14 - Bibliography. A Suitable Method of Recording Nutritional Intake & Energy Expenditure Over One Week Training Period: Day: Time Total Energy Expenditure Monday Activity: Sleeping From 9:30pm --> 5:30am 8Hours 1.9 x 480 = 912kcal Washing & Brushing Teeth From 5:30am --> 5:40am 10 Minutes 2.3 x 10 = 23kcal Changing From 5:40am --> 5:45am 5 Minutes 2.3 x 10 = 23kcal Eating From 5:45am --> 5:55am 10 Minutes 2.0 x 10 = 20kcal Driving From 5:55am --> 6:05am 10 Minutes 2.4 x 10 = 24kcal Changing From 6:05am --> 6:10am 5 Minutes 2.3 x 5 = 11.5kcal Stretching From 6:10am --> 6:15am 5 Minutes 3.0 x 5 = 15kcal Swimming From 6:15am --> 8:15am 2 Hours 12.9 x 60 = 774kcal 10.6 x 60 = 636 Session Total = 1410kcal Showering From 8:15am --> 8:25am 10 Minutes 2.3 x 10 = 23kcal Changing From 8:25am --> 8:30am 5 Minutes 2.3 x 10 = 23kcal Driving From 8:30am --> 8:45am 15 Minutes 2.4 x 15 = 36kcal Eating From 8:45am --> 9:00am 15 Minutes 2.0 x 15 = 30kcal Watching TV From 9:00am --> 10:00am 1 Hour 1.9 x 60 = 108kcal Sitting at Computer From 10:00am --> 11:00am 1 Hour 2.3 x 60 = 138kcal Watching TV From 11:00am --> 11:45am 45 Minutes 1.9 x 45 = 855kcal Driving From 11:45am --> 12:00am 15 ...read more.

Middle

From 10:10am --> 10:30am 20 Minutes 2.0 x 20 = 40kcal Watching TV From 10:20am --> 11:20am 1 Hour 1.9 x 30 = 57kcal Working on Computer From 11:20am --> 2:20pm 3 Hours 2.4 x 180 = 432kcal Relaxing From 2:20pm --> 3:20pm 1 Hours 1.9 x 60 = 114kcal Watching TV From 3:20pm --> 3:40pm 20 Minutes 1.9 x 20 = 38kcal Driving From 3:40am --> 3:55am 15 Minutes 2.4 x 15 = 36kcal Circuits From 3:55pm --> 5:55pm 2 Hours 7.4 x 120 = 888kcal Changing From 5:55pm --> 6:00pm 5 Minutes 2.3 x 5 = 11.5kcal Swimming From 6:00pm --> 8:00pm 2 Hours 12.9 x 90 = 1161kcal 14 x 30 = 430kcal Total Session = 1591kcal Showering From 8:00pm --> 8:05pm 5 Minutes 2.3 x 5 = 11.5kcal Changing From 8:05pm --> 8:10pm 5 Minutes 2.3 x 5 = 11.5kcal Driving From 8:10pm --> 8:25pm 15 Minutes 2.4 x 15 = 36kcal Eating (Sheet 22) From 8:00pm --> 8:15pm 15 Minutes 2.0 x 15 = 30kcal Watching TV From 8:15pm --> 8:45pm 30 Minutes 1.9 x 30 = 57kcal Working on Computer From 8:45pm --> 9:15pm 30 Minutes 2.4 x 30 = 72kcal Watching TV From 9:15pm --> 9:30pm 30 Minutes 1.9 x 30 = 57kcal Sleeping From 9:30pm --> 5:30am 8 Hours 1.9 x 480 = 912kcal * Note I used all the pervious energy expenditure calculations from the handout I attained in Anthony Bush's lecture. "Energy Expenditure in Household, Occupational, Recreational and Sports Activities" (McArdle. et al. 1996) Energy Expenditure Totals: February 24th - 30th 2003 Monday - 5606.8 kcal Tuesday - 4998.8 kcal Wednesday - 5805.5 kcal Thursday - 3609 kcal Friday - 5340.5 kcal Saturday - 2156 kcal Sunday - 3174 Kcal Total - 30690.6 kcal a week DAY IN OUT DIFFERENCE MONDAY 5446 5606.8 -160.8 TUESDAY 3947 4998.8 -1051.8 WEDNESDAY 5724 5805.5 -81.5 THURSDAY 2942 3609 -667 FRIDAY 2744 5340.5 -2596.5 SATURDAY 5890 2156 3734 SUNDAY 2054 3174 -1120 TOTAL WEEKLY 28747 30690.6 -1943.6 As you can see I expend more energy than I consume. ...read more.

Conclusion

It best to drink isotonic drinks but if you can get hold or don't have any then water is the next best thing. During exercise: Hydrate Drink 1/4 of your drinks bottle (187ml) every 15-20 minutes during a workout After exercise: Rehydrate for an accurate fluid loss calculation weigh yourself before and after a workout. For each pound of body weight lost drink 2 cups (16 oz.) of water. If you don't have access to a scale, drink until your urine is clear. Clear urine is a good indication of adequate hydration. Rehydration - an important element of training and preparation towards competitions. Athletes need to drink during competitions and training sessions. Cold water (10?) is absorbed more rapidly than hot one. Dissolved gases slow down absorbtion (Cola, carbonated drinks are not useful), as well as any added suger or protein for instance. Thirst is not a good indicator of fluid loss - Drink before you're thirsty! * Avoid caffeine and alcohol, they increase fluid losses * Drink fluids at a cool temperature. * Unless you are an ultra-endurance athlete participating in events lasting over 8 hours, electrolyte (sodium, potassium, and chloride) losses from exercise are easily overcome by typical intakes from the regular diet. Therefore, salt tablets and other electrolyte replacements are not recommended. Sports drinks that content 7-10% of sugar are the best drinks to drink after training or competitions, as they are absorbed faster. Appropriate Dehydration and Recovery Strategies. Treatment: Oral rehydration may be sufficient for mild dehydration. Mild dehydration is safe to self-treat for all ages, as long as it doesn't worsen. Ways to do this is to drink, slightly sparkling water. This will help you recover from dehydration quicker than drinking water. If you're severely dehydrated, you must get to a hospital right away. Intravenous fluids and hospitalization may be necessary for moderate to severe dehydration. The health care provider must also determine and treat the cause of the dehydration. To treat dehydration, you must first address the cause: Fever, Vomiting, Diarrhoea, and Heat Exhaustion are the most common reasons for extreme dehydration. ...read more.

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