Reference no: EM132436613
Assignment 1:
Total Calories and Macros, and On the Bike Nutrition: Hydration and Carbohydrates
Athlete: Brian, Male Triathlete
Level: Considering turning professional
Age: 24
Weight: 170.2 lbs (9% Body Fat)
Height: 6' 0"
Upcoming Saturday Training Schedule:
- 3 hour bike ride from 7:00 until 10:00 a.m. (expected temperature: 83 degrees F)
- Swim for 1 hour in the afternoon, moderate effort.
Part 1: Total Calories and Grams: 2 Methods (Show all Calculations and Work)
1 A. Method 1. Using the following, calculate daily grams of carbohydrates, protein, and fat for Brian. Carbohydrates: 8 - 12 grams per kilogram (kg), Protein: 1.4 - 2.0 grams per kg, Fat: 1.0 - 2.0 grams per kg (Note: fat should provide a minimum of at least 20% of total calories). Select only 1 number within each range (not an average, etc.). This is for comparison purposes with Method 2. However, you are welcome to calculate another set of results using another number within each range.
1 B. Convert grams of protein, carbs, and fat to calories of each.
1 C. Add calories from protein, carbs, and fat to determine total calories.
2 A. Method 2. Calculate RMR for this athlete using the Cunningham Equation. See equation below.
2 B. Multiply RMR result by an Activity Factor of 1.75 - 1.9 to estimate total daily calorie needs. Select one number within the range. Again, do not use an average, as specific results will be compared in #3.
2 C. Distribute total calories to calories of Carbohydrate, Fat, and Protein. See recommended Calorie Distribution percentages below. Select a distribution that equals 100%. Next, convert calories of carbohydrates, protein, and fat to grams of carbohydrate, fat, and protein.
3. Compare your 2 sets of results. What are the differences and similarities?
Cunningham Equation
500 + (22 x LBM)
To determine Lean Body Mass (LBM), multiply total body weight (kg) by body fat percentage, and then subtract. For example, if an athlete weighs 80 kg and has 10% body fat, his LBM would be 72 kg. (80 kg x 10% = 8.0 kg. 80 kg - 8 kg = 72 kg)
Calorie Distribution: 50 - 65% Carb 20 - 35% Fat 15 - 20% Protein
Part 2: On the Bike Nutrition (Show all Calculations and Work)
Brian will depart on his 3 hour ride with two 24-ounce water bottles (total of 48 fluid ounces). His bike will only hold two water bottles. He will begin his ride with one bottle filled with water and the other filled with Gatorade. At approximately the half-way point of his ride, he can fill his bottles as needed with water at a remote, but very clean water fountain. Two pockets on his jersey can each hold a few small items, as well as a small bag under his bike seat. Brian will have immediate access to fluids and food at the end of his ride.
1 A. Using a fluid recommendation of 7 - 10 fluid ounces every 10 - 20 minutes, how much fluid should Brian consume during his ride? Provide a range (in ounces) and explain your answer.
1 B. Does Brian need to stop at the remote water fountain to fill his water bottles? If so, how many ounces does he need? Explain your answer.
2 A. Using a carbohydrate intake recommendation of 30 - 60 grams per hour during his ride, calculate how many grams of carbohydrate Brian should consume during his ride.
2 B. In addition to the one water bottle (24 oz) of Gatorade, does Brian need to carry an additional form of carbohydrate? If so, how many additional grams does he need? What would you specifically recommend? Include the carbohydrate content of your recommendation.