How Fats Can Provide Energy For Exercise

The concept of energy intake and expenditure refers to the amount of calories per day that an individual consumes, and is the chemical energy in foods which can be metabolized to produce energy available to the body. As stated before energy is obtained from the foods we eat and is used to support an individual’s Basal Metabolic Rate, energy is measured in calories or joules as both units are very small they are multiplied by 1,000 and referred to as kilocalories. Different foods provide us with different amounts of energy, and the potential fuel sources available to exercising muscles are fats – 1 gram fat =9.0kcal = 23kJ,

Kay’s compromise is setting her up for troubles. She is doing the acceptable thing by researching the issue however she has missed some finer points. While fats at 9 calories per gram do in fact yield more calories per gram than carbohydrates which are 4 calories per gram and as such do indeed have a greater potential for energy use she is misguided in her thinking and taking an approach where she drops her carbohydrates low and takes in high fat in her diet is perverting the facts. A diet of the energy-dense fats will not be better for her in this event. She needs to trust and listen to her coach and their recommendation for her to see a sports nutrition professional. It will take following a properly guided meal plan for her to

Although the DRI has not determined a set value for fat intake, my intake of fat is high. A major problem with my current fat intake is that it is rich in

An adult should follow the ratio consumption of: 60% carbohydrates, 30% fat, and 10% protein. All of these are essential macronutrients for adult bodies as they are a main source of energy. However, it is important to note that the ratios may vary from person to person due to physiological demands (1). Examples of sources of protein are milk, eggs, meat, fish, and nuts. Sources of healthy fat include avocados, peanuts, and soybeans. Carbohydrate sources derive from foods such as bread, pasta, rice, and potatoes.

The athlete I have chosen is a 22 year old city soccer player named Erika Ibarra. It is important for Erika to have a nutrition that supports her power and endurance training for soccer. It is important for her to have a well balanced source of nutrients. She needs a goof source of carbohydrates and fats to help give her the energy she needs to support her endurance work outs. She also should have a good amount of protein to repair muscles before and after her workout. Her recommended daily calorie intake is 2000 calories according to the super tracker tool. I would also recommend her taking 1 serving size of multivitamins in the morning to insure that she is getting a good source of vitamins and minerals. Below is the 24 hour meal recall for

Sources of Calories: Current recommendations for macronutrients are 45-65% of calories from carbohydrates, 20-35% calories from fat and 10-35% calories from protein. Compare your intakes with the recommendations. Use your 3 day average for the calculations below.

forces the body to dip into its reserve energy stores. In removing fat, however, essential fatty

Using fat for energy is the main goal of ketosis. This is what differentiates keto dieters from conventional dieters. Conventional dieters are still considered sugar-burners while keto dieters are considered fat-burners. The irony of this is that even conventional dieters are looking to burn fat. This conventional mentality is to carb load and

Total fat was 63.9 grams compared the 125.43 grams of total fat recommended. Also, my saturated fat was 18.16 grams when listed at 40.32 grams of recommended intake. Not too sure on fats, except from the fact that the key is to replace bad fats (saturated and trans) with good fats (poly and monouns) in our diet. Knowing which fats will raise my LDL cholesterol and which ones will not is the first step to lowering my family’s history of heart disease.

The general proportions a person should stick to in a day is 40% carbs, 30% fats, and 30% proteins, but varies from person to person. Make sure the carbs are complex carbs such as broccoli, spinach, carrots, etc. Bad carbs are not part of the percentage. Good fats such as olive oil, avocados, nuts, seeds, etc. are the best to eat.

Experienced bodybuilders know the importance of healthy fats and they consume 30% of their calories from it.

Endurance athletes consist of swimmers, runners, and cyclist. These are usually athletes that have events that last two or more hours or has to do more than one event. Endurance athletes are in an event so long that they sometimes have to eat or snack on something just to finish. They also need to stay hydrated and balance out the amount of fluids they intake. They can’t conserve too much or too little. Endurance athletes also need to stick with the same method while training and in event so that they won’t end with a poor performance. According to the American College of Sports Medicine, endurance athletes need about 1.2-1.4 g/day of protein, 6-10 g/day of carbohydrates, and less than 30% calories of fat and less than 10% saturated fat. That is a diet that consist of high carbs, moderate amount of protein, and low fat.

This diet suggests aiming for higher protein and carbohydrate consumption on training days and, on rest days, still focusing on protein but, instead, consuming more fat than carbohydrate.

Exercise, or physical activity helps your body in many ways. For example, exercise helps control the weight of a human. It helps prevent people gaining unwanted weight and helps people who have unwanted weight to lose it. (mayoclinic.com) When we eat, we are taking in calories, and then when we exercise we burn off

The athletes calorie requirements need to be worked out what is required every day before any training is added in. To do this the same calculation was made as the female runner, except instead of 8.7 x kg it is 14.7 x kg and 496 is added instead of 829, this is because this athlete is in a different age group. Again activity requirement is taken into consideration, at 450 calories an hour, and as exact training figures are not available it has been estimated at 6 hours training a week, which then works out as an extra 2700 calories a week. This figure is then divided by 7 to give the extra calories needed each day. So this athlete needs a total of 3384 calories a day to maintain her current stature. Again the daily allowance needs to be divided between the macronutrients. According to National Institute of Nutrition (2007) this athlete needs CHO:Lipids:Protein at 60:25:15. Once again the calories are converted into grams. See Appendix 1.