• Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

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.

Extracts from this document...


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.


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.


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.

The above preview is unformatted text

This student written piece of work is one of many that can be found in our AS and A Level Acquiring, Developing & Performance Skill section.

Found what you're looking for?

  • Start learning 29% faster today
  • 150,000+ documents available
  • Just £6.99 a month

Not the one? Search for your essay title...
  • Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

See related essaysSee related essays

Related AS and A Level Acquiring, Developing & Performance Skill essays

  1. BTEC Sport 6 week training program

    Make sure your sprints are sharp and intense Week 4 Monday Weight training session. Lower body workout for an hour make sure to include exercises like squats, leg curls and leg press. Like every session give yourself plenty of recovery time between each set, make sure you stretch before and after.

  2. Describe and explain energy intake and expenditure in sports performance P3, M1

    Also the swimmer doesn't need to have an excess of body fat, which reduces your hydrodynamic form. But there doesn't need to be a large absence of either muscle of fat either, or else you won't be strong enough to swim quickly, or have enough energy.

  1. A balanced diet

    pasta or rice. Protein Proteins are the prime importance because they are the building blocks which make up the structures of the body. Muscle, skin, bones, internal organs, cartilage and ligament all have a protein component. We gain our protein by eating protein rich foods as red meat, fish, chicken, eggs and dairy products.

  2. Personal exercise plan

    * Increase in RBC mass * Higher concentration of capillaries in skeletal muscle tissue * Increase in myoglobin * Increase in mitochondria * Increase in aerobic enzyme concentration * Increase in 2,3-BPG * Hypoxic pulmonary vasoconstriction * Right ventricular hypertrophy http://en.wikipedia.org/wiki/Effects_of_high_altitude_on_humans Due to costs and praticality, altitude training wont be

  1. Critically analyse your own performance in your chosen sport using suitable notational methods. Include ...

    was a lot more even and I was hitting the ball where it should be hit. As you can see throughout the six-week period the amount of shots I was hitting on the offside have gradually increased. I think I have turned my offside shots into a habitual skill, where

  2. Skill Acquisition - Assignment 3

    Trial and error has no place in cognitive theory, it is sometimes known as insight learning. Example: a cricketer who learns to swing the ball when bowling by understanding the basic mechanics of this movement is using cognitive theory, although they may not even know it.

  1. Self analysis of weaknesses in table tennis - Comparison to elite model 2

    make me progress onto the next stage, therefore meaning that I have hit a learning plateau and to improve on it I must find a new coach. I then could also create game situations which are mainly backhand based therefore it would allow me to be able to learn when

  2. Critical analysis swimming

    Finally the athlete starts to kick and ends the start phase. My Performance As I take my position on the block it is very similar to the top performer, if there are any differences they are very marginal. There are a few differences when it comes to coming off the

  • Over 160,000 pieces
    of student written work
  • Annotated by
    experienced teachers
  • Ideas and feedback to
    improve your own work