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Nutrition Consultancy Report

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Applied Sport Science 2. Nutrition Consultancy Report. Part A. The following report is based on a weighed food diary from a subject, over three days. Using Microdiet, the findings will be illustrated and key findings concluded. Day One. Figure 1. The macronutrients of a weighed food diary. Day One. The average person should aim to consume a balanced diet of approximately 55% Carbohydrate, 30% Protein and 15 % Fat. The above illustration shows that the fat intake (37%) is far too high, the carbohydrate intake (46%) is adequate, although by decreasing fat levels he should aim to increase CHO intake slightly. The protein intake (16%) is too low. Protein is important for repairing tissue and cells, and muscle damage. The subject should aim to increase protein intake to ensure that the body functions correctly. The subject should aim to drink more water (>750 ml) to ensure that the body is hydrated and physical and mental performance is not impaired by dehydration. Although some fruit and vegetables were included in the diet, the subject should try to eat more, and combine them with every meal to ensure that the body is getting adequate vitamins and minerals, and anti-oxidants to ensure the body is healthy. ...read more.


If energy intake from the diet exceeds energy expenditure than you will gain body weight. Like wise, if your energy expenditure exceeds that of the diet than you will lose body mass. As you are looking to loose body fat but not body mass., you must ensure that you continue to consume roughly the same quantity of energy, but in order to lose body fat, change the proportion of macronutrients (Carbohydrate (CHO), Protein and Fat) that you consume. On an average training day you consumed roughly 3000 kcal. Around 30% of energy was consumed was fat, 35% from CHO and 35% from protein. The current energy intake is too low for a professional rugby player; you should be aiming to consume around 4000 kcal per day, in order to maintain energy stores, prepare the body for exercise and to enable the body to recover after activity. An average athlete should consume a diet of 60-75% CHO, 12-15% protein and 10-20% fat. The fat intake in your diet is clearly too high, thus should be substantially decreased (10-15%) which will enable you to lose body fat. Fat is essential in the diet as some vitamins are only soluble in fat, therefore it cannot be cut out of the diet completely. ...read more.


If possible you should try and consume CHO drinks throughout the match, certainly at half time, to maintain energy levels. It is important that the CHO drink is consumed before the feeling of fatigue develops, as it can take 15-30 min for the glucose to reach the bloodstream where it can be used for energy. Although taking the above measures to ensure that the body has adequate amounts of CHO and water prior to exercise, you will be dehydrated and have decreased CHO stores at the end of exercise. You must ensure that fluid and CHO are replaced quickly during the first hour of recovery. By using further CHO you can tackle both re-hydration and increasing CHO stores at once. Along with improved eating habits, it may be beneficial to include supplements in your diet. This will aid performance, increase endurance during training sessions and matches, and speed up recovery. Creatine supplementation can improve sprint performance, important in intermittent sports such as rugby, as it speeds up recovery time in between sprints. Protein supplements can support increases in muscle mass. Essential amino acid supplements are proven to support muscle mass when taken immediately after exercise. You should take a dose of between 6-20 g of essential amino acids immediately after exercise. ?? ?? ?? ?? ...read more.

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