My Sport Nutrition Profile Annie Varner Adult Female, Age: 28 130 lbs 64 inches.

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Choose My Plate and Dietary Guidelines

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Presentation transcript:

My Sport Nutrition Profile Annie Varner Adult Female, Age: lbs 64 inches

BMI BMI: Wt (kg) = = = Ht (m 2 ) ^ BMI category: Healthy weight (18.5- lbs; BMI=32.5 (Obese); body fat lbs; BMI=22.5 (Healthy Weight); body fat %=21%

Estimating Daily Calorie Intake Estimating calorie requirements (avg/day): 1) 10 calories/lb: 1300 calories 2) Harris-Benedict: Female: RMR = (9.56 x kg) + (1.85 x cm) - (4.68 x age) 1300=655.1+(9.56x58,967)+(1.85x162.56)-(4.68x28)= = =1388.5=RMR Moderately Active (moderate exercise/sports 3-5 days/week) = RMR X x1.55=2152 Total estimated energy needs (RMR x AF) =2152 3) Estimated Daily Energy (calorie) needs for training (Kundrat & Rockwell) Activity Category : Moderate (1 – 1 ½ hr/day) Calories/lb :19 – 21 Calculated calorie range/lb : 130 lbs x20=2600 4) Estimating Daily Energy Need for Male and Female Athletes (Dunford & Doyle) Category-Moderate-intensity exercise 3-5 days/week or low-intensity and short-duration training daily Energy expenditure for a female: 35 (35 kcal/ kg/day)=2063.8

Recommended vs Needs CHO range (g/kg) Recommended CHO (g) needs* PRO range (g/kg) Recommended PRO (g) needs* Fat range (%) Recommended Fat (g) needs* Fluid (ml) Recommended Fluid (ml) needs* Daily7 g/kg413 g1.0 g/kg59 g1.0 g/kg59 g ml 787 ml Before: 3-5 hrs before Training/Competition 3g/kg177 gN/A 10 g5-7 ml/kg295 ml Before: minutes before Training/Competition 1g/kg59 gN/A 3-5 ml/kg177 ml During.5 g/kgN/A ml300 ml After/Recovery1.5g/kg86 g10-20 g10-15 gN/A 15 ml CHO: (59kg X7g/kg=413 g CHO; =413gx4kcal/g=1652 kcal) PRO: (59kgx1g/kg=59 g PRO; =59gx4kcal/g=236 kcal) Fat: 59 kgx1g/kg=59 g fat; =59gx9kcal/g=531 kcal)

My Personal “Perfect Day” Meal Plan Monday, April 23, 2012 Breakfast CaloriesFatCarbohydratesProtein Milk, 1%, 1 cup Egg white, 1 serving Blueberries, fresh, 0.5 cup Raspberries, 0.5 cup Strawberries, fresh, 0.5 cup, halves Bread, whole wheat (including toast), 1 slice Blackberries, fresh, 0.5 cup Spinach, fresh, 0.5 cup 3010 *Flax Seed Meal (ground flax), 1 tbsp Lunch Romaine Lettuce (salad), 0.5 cup, shredded 4010 Spinach, fresh, 0.5 cup 3010 Italian Salad dressing, 2 tbsp Mangos, 1 cup, sliced Asparagus, fresh, 3 spear, small (5" long or less) 8021 Cabbage, red, fresh, 0.5 cup, chopped Cucumber (with peel), 0.5 cup slices 7010 Tomatoes, red, ripe, raw, year round average, 1 cup cherry tomatoes Applesauce, MUSSELMAN'S Lite, 1 serving Dinner Olive Oil, Extra Virgin, 1.5 tbs Veg: Yam, baked w/skin (1oz), 16 oz Cabbage, fresh, 0.5 cup, chopped Atlantic Salmon (fish), 3 oz Apple juice, unsweetened, 1 cup Snack Oranges, 1 large (3-1/16" dia) Almond Milk w/ Calcium, 1 cup Carrots, raw, 1 cup, chopped Whole Wheat Hard Pretzels, 3 oz , Challenging to reach carbohydrate, protein, and fat recommendations; without falling short on micronutrient recommendations. Taking a Multivitamin. Eating a 16 ounce Yam to meet Carbohydrate recommendations! Consuming a 3 ounce filet of Salmon for dinner to not go over protein recommendations. Portion is IMPORTANT.

Where my calories are coming from: 10.6% Proteins 67.7% Carbohydrates 21.7% Fats

Regular Exercise Minutes/dayMondayTuesdayWednesdayThursdayFridaySaturdaySunday Cardio (low intensity) Cardio (low-moderate intensity) 30 Cardio (moderate-high intensity) Strength (low-moderate intensity) Strength (moderate-high intensity) 30 Flexibility 30 Total: 6 Hours of Planned Exercise per Week Cardio Aerobic workout Yoga and Pilates for Flexibility Weight training/less weight more reps

Water Consumption and Electrolytes Electrolytes: Sodium & Potassium Electrolyte loss is related to muscle cramping during and following exercise. Replenish with 3 oz sea salted whole wheat pretzels after exercise. Fluid (ml) Recommended Fluid (ml) needs* ml 787 ml 5-7 ml/kg295 ml 3-5 ml/kg177 ml ml300 ml 15 ml WATER CONSUMPTION: Daily Before: 3-5 hrs before Training/Competition Before: minutes before Training/Competition During After/Recovery

Vitamins and Minerals Vitamin D-Regulates cardiac and skeletal muscle. Calcium-Muscle Contraction, nerve conduction, secretion of hormones and enzymes. Iron-Component of hemoglobin, necessary for oxygen and carbon dioxide transport; component of enzymes necessary for cellular use of oxygen, immune system function. *Talking a multivitamin that includes all 3 of these nutrients. Increased need for………..

Questions?