Macronutrient Ratios In Diet Analysis Essay

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

Mikey’s nutrition-related goal was to maintain his weight at 165 being 5’8”. Based upon the Harris-Benedict Equation (66 + (6.3 x 165) + (12.9 x 68) – (6.8 x 20), Mikey’s over all calories that are needed to maintain his weight are 3,185 per day. My partners’ BMI was equal to 25 which was considered an elevated level, but should be fine for his health. His classification was considered overweight, but with his age and activity level this is not excessive. With a weight loss of three pounds he would reach the optimal weight range. As far as energy intake needs, I suggested the percentage of carbohydrates should be 55% calories, 20% calories from fat and 25% protein. Mikey also needs to consume approximately 38 g of fiber per day.

Nutritional factors that can cause fatigue include depletion of glycogen stores, low blood-glucose levels, dehydration, low blood-sodium levels and gastrointestinal upset (Hargreaves, 2001). Eating strategies should be undertaken to avoid or reduce the impact of these problems. (Asker, 2011) states that the effect of high-CHO intake in a diet increases muscle glycogen and in-turn reduces the risk of chronic carbohydrate depletion which can lead to poor performance outcomes in a single session and sub-optimal training adaptations in the long term. Therefore, implementing a CHO loading strategy based on training and sporting requirements will assist in performance and reduce the risk of fatiguing. Fat also provides the main fuel source for long duration, low to moderate intensity exercise, such as marathons. It is also a contributor in helping access stored glycogen during high intensity exercise. Daily refuelling allows competition nutritional strategies to be practised and refined and is a crucial strategy to enhance performance and recovery during training and event

For an elite athlete to stay at their top performance they must have a good diet, there are many things to be taken into consideration when making a diet make sure your body gets all the right nutrition within the right amount. Having a good balanced diet will need to contain Carbohydrates, Proteins, Fats, Vitamins, Minerals, Fibre and the main thing Water, these are divided into two groups: Macro-nutrients and Micro-nutrients.

One of the reasons that this lab was performed was to examine the effect that CHO had on prolonged exercise. In the high CHO experiment, the theory was that with an increased amount of CHO in the system would prevent the hepatic glycogen sparing. In the low CHO (high protein) diet, that the body could maintain the exercises breaking down the protein for energy. So the question that is asked is which diet provides the best source of energy for prolonged exercise. To start examining the differences of the two diets the caloric intake of the three days is necessary. In the high CHO diet, the average caloric intake of the macronutrients for the three days were: CHO 708 calories, Protein 205.5 calories, and Fats 146.7 calories. In the low CHO

Overall, all the participants did not meet recommendations for CHO, Vitamin A, D, C, B1, and B6 during training and, in addition, women did not consume the recommendations for PRO, calcium, iron, and zinc.5 Furthermore, during the race 75% of the runners doing the 60- km race fell short on getting the recommend CHO. For the 120-km runners, 3 of the 4 men took in greater than 500 ml/h of fluid, which met recommendations, but only 1 runner took in greater than the recommended CHO during the race (108 g/hr). One major limitation of this study is that the four runners PRO, sodium, and fat intakes weren’t recorded during the 120-km

When you’re in the gym everyday working on your physique, you also need the right nutrition and performance information to support your goals. In SUPPLEMENT EDGE by Michael Rudolph, Ph.D. on page 72, we compiled some of the best cutting-edge research on nutrition and getting ahead in your training. These research-based tips can help take you to the next level in fitness and in health, so don’t miss this feature if you want to get in your best shape

Nutrition is an important factor in an athlete’s everyday life. An athlete’s nutrition requires a variety of different foods that are a part of the 5 main food groups: Meats and Legumes, Dairy, Vegetables, Fruits and Fats. These 5 groups all have different benefits that help and affect a person’s health. All the different athletes will require different diets and meals throughout their day and week. An athlete must have a diet that suits their needs. For example, if an athlete is preparing to run in a marathon you would be eating complex carbohydrates in the week or so prior. These carbohydrates consist of low GI E.g Rice, Pasta, breads, legumes and vegetables. After the event the athlete will be looking to stock up on high GI carbohydrates which would be your energy drinks and anything that will be a quick replenishment.

Based on athlete’s 3 –day diet record, the recommended daily calorie intake is 3200 and client

This paper is mainly an analysis of nutrition and performance related to how much energy is needed, body composition assessment, ways to maintain and lose weight, liquid and vitamin needs, nutrition recommendations for vegetarian athletes, and the roles and responsibilities of the sports dietitian. The main proctors of the assessments are the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine. The three corporations agree that optimal nutrition can enhance athletic performance as well as physical activity and recovery from exercise. Each of these factors of health were assessed differently and assigned a grade based on the systematic analysis and evaluation of supporting research. These grades ranged

Hanna’s menu was planned to provide 17710 kJ, based on her TDEE. In contrast to the general population, for athletes, it is preferred to express the target intake of carbohydrates and proteins as g/kg bodyweight. In Hanna’s case, the target intake of carbohydrates was set to 11g/kg bodyweight – based on the average of the recommended interval of 10-12g/kg bodyweight. Similarly, the target protein intake was set to 1.5g/kg bodyweight –average value of the recommended interval 1.2-1.8g protein/kg bodyweight. As for fat, the target intake was set to 30 E%* – average of the recommended interval 25-35

From this research further investigation could look at different sports and how different types of diet effect substrate utilisation as looked into by Wu, Nicholas, Williams, Took and Hardy

Also, a greater proportion of subjects in the high-protein group lost between 5-10% of their initial body weight than in the standard protein group. Moreover, the high-protein group subjects lost more abdominal fat and had greater decreases in their systolic blood pressure. While both groups showed improvements in other markers of Metabolic Syndrome, any differences in these aspects were not significant.

To help an athlete, reach their full potential, it is extremely important to develop an effective nutrition plan. These plans cannot be developed without analyzing an athlete’s current dietary regimen with regard to their food intake as well as exercise. This paper will analyze Anthony Scarfo, a professional soccer player, examining Scarfo’s current exercise plan as well as his daily nutrition intake.

So for Sports Nutrition Diet, here are 5 Top Tips for all athletes to follow: