# This assignment is based on a diet for myself on Saturdays when I train in Rugby. I train for about two hours, sometimes up to two and a half hours. I will be looking how I can maximise my performance through my diet.

This assignment is based on a diet for myself on Saturdays when I train in Rugby. I train for about two hours, sometimes up to two and a half hours. I will be looking how I can maximise my performance through my diet.

Firstly I will need to work out my BMR (basic metabolic rate), this is a minimum number of calories needed to support my body’s weight, in other words, how much do I need to eat in order to neither lose or gain weight.

The equation is as follows for my resting BMR, this is the amount of calories I would burn if I rested all day.

Body weight in KG * 25 = cals/day 75 * 25 = 1875 cals/day

The reason for the number 25 is because on average, the resting body uses 25 calories per Kg of body weight. This calculation is not accurate enough to tell me how many calories I should be eating on a Saturday because I will not be resting, I will be doing a lot of exercises, burning many more calories. So in order to get a more accurate calorie intake reading, I must compensate for the physical movements and efforts.

To do this, I must not only compensate for the rugby training, I must also compensate for the general lifestyle I have. I will usually cycle to the training ground which is about two miles, I often go out in the evenings with my family for a walk or a meal. I am genuinely active around the house so most of the day I will be quite physical. In order to get the resting BMR more accurate, you must add on a percentage of that resting BMR. This percentage depends on how physical you are, for a person who is extremely active, they can add up to 100 or 150%. For myself, I will assume I am relatively physical and will add on 50%.

(Resting BMR * 50%) + resting BMR = total active BMR.

(1875 * 50%) + 1875 = 2812 cals/day

Since the average intake for a male is 2500 cals/day, this reading seems quite accurate for the amount of activity I will be doing.

Below is an ideal daily menu that I could eat and be in my total BMR (2812 calories). This menu can alter depending on how active the day is going to be, this menu is what I should eat on a Saturday, it’s quite a lot.

Breakfast (average energy requirements is 571 kcal/2.4 MJ)

Throughout the day. (Average energy requirement is 1404kcal/5.9MJ)

Evening meal. (Average energy requirement is 833 kcal/3.5 MJ)

There are seven main sources of nutrients that the body needs to function properly. It is important to understand that any of these nutrients that are took in excess are bad for you but if taken in moderation to the RDA (recommended dietary allowance) they are all good for you. The seven nutrients are Proteins, fats, carbohydrates, vitamins, minerals, fibre, and water.

Protein is important to the body as it is involved in growth and repair and is needed amongst other things, for the manufacturing of important body proteins such as haemoglobin that carries oxygen to cells in blood and immune proteins needed to fight infection.

Protein provides the body with 16.7KJ (4Kcal) per gm, and is sometimes used to provide energy although this is not its primary function. It is found in many foods of both plants and animal origin. To ensure that the body can use the protein it is essential to mix the types of proteins at meal ...