Diploma in Sports and Lesson 7 Exercise Nutrition How to … · Lesson 7 How to Apply Your Knowledge Diploma in Sports and Exercise Nutrition Fuel Your Fitness Nutrient timing –why

Lesson 7How to Apply Your Knowledge

Diploma in Sports and Exercise Nutrition

Fuel Your Fitness

Nutrient timing – why is it important?

What causes fatigue?

How to prepare for your workout

What to eat to maintain energy

How to best recover from your workout/event

How to recover/refuel between events

Snack suggestions for before/during/post training

Lesson 6 Recap

Lesson 7 Agenda

The impact of sports nutrition on performance

Nutrition strategies for training

Estimating calorie requirements for different times

Working out your personal energy requirements

Calculating CHO, protein and fat intake

How to fuel your body for performance AND health

• Summary • Social Media Engagement • QA

How to Apply your Knowledge

Let’s Begin

Impact of Nutrition

Less time lost to illness

Optimal physical adaptions

Faster return time

Athlete Wellness

Athlete performance

Athlete rehabilitation

Nutrition is individualised

You need to tailor what you learn

to suit your personal needs

Needs will depend on

- age

- gender

- personal goals

- metabolism

- general health

Impact of Nutrition

Energy Balance – what is a calorie?

Calorie = unit of energy

Calories are the energy we acquire from food

Number of calories in a food = the amount of energy in it

1g CHO = 4 kcal

1g PRO = 4 kcal

1g Fat = 9 kcal

1g Alcohol = 7 kcal

Energy Balance

Positive Energy Balance

Negative Energy Balance

Energy Balance

Resting Metabolic Rate (RMR)

60-70% of daily energy expenditure

Synthesis, secretion and metabolism of enzymes and hormones

Maintenance of body temperature

Brain function

Work of cardiac and respiratory muscles

Cell function and replacement

Factors Which Affect Energy Requirements

1. Metabolic response to food- ingestion, digestion, absorption, transport

- Dietary induced thermogenesis (10% of energy expenditure)

2. Physical activity- varies the most

3. Growth- varies throughout lifecycle

Total Energy Expenditure

Resting Metabolic Rate (RMR) (60-75%)

Physical Activity(15-30%)

Thermic Effect of

Food(~10%)

Estimating Energy Requirements

Provide all the benefits of good

energy levels

Sufficient intake of macronutrients

Helps to achieve and maintain a healthy weight

Sufficient vitamins and

minerals provided

Estimating Calories

Most commonly used for estimating energy

requirements

Use age, gender and weight to predict RMR

Original equation derived on a study of 5000 healthy

adults

Method

1. Estimate RMR using appropriate equation

2. Multiply by a PAL factor for exercise

1 kg = 2.2 pounds

Your weight in pounds ÷ 2.2 = your weight in kg

e.g 180 pounds180 ÷ 2.2 = 82kg

Age RMR (Kcal/24 hours)

Years Males Females

10-18 (17.5 x kg body wt) + 651 (12.2 x kg body wt) + 749



>60 (13.5 x kg body wt) + 487 (10.5 x kg body wt) + 596

*WHO Energy Requirements

*Reference table to calculate RMR by age and gender

Estimating RMR

Male Female

Activity Level Average Range Average Range

Bed Rest 1.2 1.1-1.3 1.2 1.1-1.3

Very Sedentary 1.3 1.2-1.4 1.3 1.2-1.4

Sedentary/ maintenance 1.4 1.3-1.5 1.4 1.3-1.5

Light 1.5 1.4-1.6 1.5 1.4-1.6

Light moderate 1.7 1.6-1.8 1.6 1.5-1.7

Moderate 1.8 1.7-1.9 1.7 1.6-1.8

Heavy 2.1 1.9-2.3 1.8 1.7-1.9

Very Heavy 2.3 2.0-2.6 2.0 1.8-2.2

What is your PAL?

Sedentary or light activities:Sedentary occupation and lifestyle-Eating, Sleeping, Working, Cooking

Sitting

Light or moderately active: sedentary occupations but do regular physical activity 1 hour

Heavy/very heavy lifestyles:Regular strenuous work or leisure activity for several hours

What is your PAL?

Calculate Energy Requirements

Your daily calorie

requirements RMR x PAL=

Re-assess your calorie needs every 4-6 weeks

They may change with

- weight change

- routine change

- training regime change

Calculate Energy Requirements

Dave

Firefighter46Workout 3-5 times a

week86kg/189 lbs

Calculate Energy Requirements Example


Years Males Females






Male Female


Bed Rest 1.2 1.1-1.3 1.2 1.1-1.3

Very Sedentary 1.3 1.2-1.4 1.3 1.2-1.4


Light 1.5 1.4-1.6 1.5 1.4-1.6

Light moderate 1.7 1.6-1.8 1.6 1.5-1.7

Moderate 1.8 1.7-1.9 1.7 1.6-1.8

Heavy 2.1 1.9-2.3 1.8 1.7-1.9

Very Heavy 2.3 2.0-2.6 2.0 1.8-2.2


Dave

Firefighter 46 Workout 3-5 times a week 86kg/189 lbs

31-60 age bracket (11.6 x kg body wt) + 879 (11.6 x 86) + 879 = 1877 kcal PAL factor = 2.1 1876.6 x 2.1 = 3941 kcal


Claire

Teacher 26 Workout 6-7 times a

week for 2-3 hours 57kg/125 lbs



Years Males Females






Male Female


Bed Rest 1.2 1.1-1.3 1.2 1.1-1.3

Very Sedentary 1.3 1.2-1.4 1.3 1.2-1.4


Light 1.5 1.4-1.6 1.5 1.4-1.6

Light moderate 1.7 1.6-1.8 1.6 1.5-1.7

Moderate 1.8 1.7-1.9 1.7 1.6-1.8

Heavy 2.1 1.9-2.3 1.8 1.7-1.9

Very Heavy 2.3 2.0-2.6 2.0 1.8-2.2


Claire

Teacher 26 Workout 6-7 times a week 57kg/125 lbs

19-30 age bracket (14.7 x kg body wt) + 496 (14.7 x 57) + 496 = 1334 kcal PAL factor = 2 1334 x 2 = 2668 kcal


Working Calorie Requirements into Macros

How do we then divide

calories across macro needs?

1g CHO = 4 kcal

1g PRO = 4 kcal

1g Fat = 9 kcal

Example

DaveFirefighter46Workout 3-5 times a week86kg/189 lbs

Strength trainsModerate-high intensity1-2 hour sessions

Dave

Calorie needs = 3941 kcal CHO = ?? CHO = 5-7g/kg CHO = 430-602g

Example

Dave

Calorie needs = 3941 kcal PRO = ?? PRO = 1.5-2.0g/kg PRO = 129-172g

Example

Dave

Calorie requirement = 3941 kcal CHO = 430-602g CHO calories = 1720 – 2408 kcal PRO = 129-172g PRO calories = 516 – 688 kcal

Fat?? Upper range: 1720 + 516 = 2236kcal 3941 – 2236 =1705kcal 1705/9 = 189g fat

93.8 – 189g Fat

Lower Range: 2408 + 688 = 3096kcal 3941 – 3096 = 845 kcal 845/9 = 93.8g fat

Example

Dave

Calorie requirement = 3941 kcal

CHO = 430-602g CHO calories = 1720 – 2408 kcal

PRO = 129-172g PRO calories = 516 – 688 kcal

Fat = 98 -189g Fat calories = 845 – 1705 kcal

Example

Claire

Teacher 26 Workout 6-7 times a week 57kg/125 lbs

Endurance trains Moderate-high intensity 2-3 hours per training session

Example

Claire

Calorie needs = 2668 kcal CHO = ?? CHO = 8-10g/kg CHO = 456-570g

Example

Claire

Calorie needs = 2668 kcal PRO = ?? PRO = 1.2g/kg PRO = 68g

Example

Claire

Calorie requirement = 2668 kcal CHO = 456-570g CHO calories = 1824 – 2280 kcal PRO = 68g PRO calories = 272 kcal

Fat?? Upper range: 1824 + 272 = 2096kcal 2668 – 2096 = 572 kcal 572/9 = 63.5g fat

13 - 63.5g fat

Lower Range: 2280 + 272 = 2552kcal 2668 – 2552 = 116 kcal 116/9 = 13g fat

Example

Claire

Calorie requirement = 2668 kcal

CHO = 456-570g CHO calories = 1824 – 2280 kcal

PRO = 68g PRO calories = 272 kcal

Fat = 13- 63.5g Fat calories = 116 - 572kcal

Example

Your Sports Nutrition Plan

1. Work out your RMR

2. Multiply it by your PAL

3. This gives you your calorie requirements for 24 hours

4. Work out your CHO needs

5. Work out your protein needs

6. Multiply your CHO & protein needs by 4 to give calorie ranges for both

7. Use these ranges to calculate your fat range requirement

8. Use your macronutrient ranges to then plan your meals and snacks for the

day

A calorie is a unit of energy

RMR is used to express the process of functions

which are carried out by the body and that are

essential to life

Your daily calorie requirements is RMR x PAL

Energy requirements can change with weight

change, routine change and training regime change

• Attend all of the lessons live to ask Questions in

real time and benefit the most

• We’re here to help, so contact us anytime!

Lesson 7 Summary

• The next session is “Strategies for Weight Loss and Muscle

Gain”

Importance of body composition in sport

How to estimate your own body composition

Calorie manipulation

Healthy permanent fat loss

Healthy permanent muscle gain

‘Making weight’

• Attend all of the lessons LIVE and your knowledge will grow

• Get you Tool Kit for completing each lesson

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Diploma in Sports and Lesson 7 Exercise Nutrition How to … · Lesson 7 How to Apply Your Knowledge Diploma in Sports and Exercise Nutrition Fuel Your Fitness Nutrient timing –why

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