Sports Nut

	Buckeye Sports Nutrition Heatlhy Weight Maintenance Weight Management Trying to help athletes maintain reasonable expectations about their bodies is tricky business. Many athletes would like to lose fat and gain lean. Click on the links to weight gain and weight loss to the right if you are looking for this sort of information. Factors that influence calorie-burning rate Basal Metabolic Rate (BMR): Level of energy needed to keep involuntary body processes: pumping heart, breathing, generating body heat, perspiring. The higher this rate, the more likely one is to lose or maintain a healthy body weight. Age: BMR declines with age. Changes in hormones and body composition slow down the BMR. In fact, the BMR declines 2% per decade after age 20. NOTE: physical activity can help keep BMR high. Genetics: Genetics also influence differences in BMR. Some individuals genetically inherit higher metabolisms then others. Body Composition: Muscular, lean bodies have higher BMR's than soft, rounded bodies with fat tissue. Ounce for ounce, muscle burns more energy than body fat. Therefore, the greater proportion muscle to fat, the more calories needed to maintain weight. Height: A tall, thin body has more surface area than a short body. Therefore, the taller individual will have a higher BMR in order to maintain normal body temperatures. Gender: Males typically have less fat and 10-20% more muscle than women, and therefore typically have higher BMR's than women. Temperature: Extreme hot or cold temperatures also raise the BMR. The body has increased energy needs for regulation of body temperature. Physical Activity: Depending on length and intensity of workout, physical activity can increase BMR for several hours afterward. Caloric Intake: Severe caloric restrictions can slow down the rate in which the body burns energy from food. The body's metabolism slows down to accommodate for lower caloric intake. This is the reason why one can actually gain body fat on a diet of 1200 calories per day. NOTE: When cutting back calories, never go below 1200 calories for women or below 1600 calories for men. Digestion: Digestion and absorption of nutrients uses approximately 10% of daily energy expenditures. Figuring Your Energy Needs 1. Figure your basic energy needs (BMR). Multiply your healthy weight (in pounds) by 10 for women and by 11 for men. Weight x ___(either 10 or 11) = _______calories for basic needs. 2. Figure your energy needs for physical activity. Check the activity that matches your lifestyle for most days of the week: ____Sedentary: mainly sitting, driving a car, lying down, sleeping, standing, reading, typing, or other low-intensity activities ____Light Activity: (for no more than 2 hours daily): light exercise such as light housework, grocery shopping, walking leisurely ____Moderate Activity: moderate exercise such as brisk walking (and very little sitting), heavy housework, gardening, dancing ____Very Active: active physical sports, or in a labor intensive job such as construction work or ditch digging Multiply your basic needs by the percent that matches your activity level: sedentary: 20%, light activity: 30%, moderate activity: 40%, and very active: 50%. ______ calories for basic needs x _____% for activity level = _______ calories for physical activity 3. Figure energy for digestion and absorbing nutrients. Add your calories for basic needs and calories for physical activity, then multiply the total by 10%. (______calories for basic needs + ______calories for physical activity) x 10% = ________ calories for your total energy needs Example: A football player is figuring his energy needs. He currently weighs 350 lbs, however determined that 325 is his "healthy weight". He calculates his estimated daily energy need to reach this weight: Basic energy needs: 325 lbs x 11 = 3575 calories Energy for physical activity: 3575 calories x .50 = 1788 calories Energy for digestion and absorption: (3575 + 1788) x .10 = 316 calories Total energy needs: 3575 + 1788 + 316 = 5679 calories 4. Figure appropriate carbohydrate, protein, and fat ratio. Remember for athletes; 60% of calories should come from carbohydrates, 20-25% from fat and 15-18% from protein. Example: Using the football player example from #3, we will breakdown the 5679 calories by: CARBOHYDRATES: 5679 calories x 60% = 3407 calories ¸4 calories per gm = 852 gm Carbohydrates per day PROTEIN: 5679 x 15-18% = 852-1022 calories ¸ 4 calories per gm = 213 - 256 gm Protein per day FAT: 5679 x 20-25% = 1136-1419 calories ¸ 9 calories per gm = 126 - 158 gm Fat per day SOURCE: Duyff, Roberta, MS, RD, FADA, CFCS. ADA Complete Food and Nutrition Guide 2^nd Edition. Navta Associates, 2002.

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Trying to help athletes maintain reasonable expectations about their bodies is tricky business. Many athletes would like to lose fat and gain lean. Click on the links to weight gain and weight loss to the right if you are looking for this sort of information.

Factors that influence calorie-burning rate

Basal Metabolic Rate (BMR): Level of energy needed to keep involuntary body processes: pumping heart, breathing, generating body heat, perspiring. The higher this rate, the more likely one is to lose or maintain a healthy body weight.

Age: BMR declines with age. Changes in hormones and body composition slow down the BMR. In fact, the BMR declines 2% per decade after age 20. NOTE: physical activity can help keep BMR high.

Genetics: Genetics also influence differences in BMR. Some individuals genetically inherit higher metabolisms then others.

Body Composition: Muscular, lean bodies have higher BMR's than soft, rounded bodies with fat tissue. Ounce for ounce, muscle burns more energy than body fat. Therefore, the greater proportion muscle to fat, the more calories needed to maintain weight.

Height: A tall, thin body has more surface area than a short body. Therefore, the taller individual will have a higher BMR in order to maintain normal body temperatures.

Gender: Males typically have less fat and 10-20% more muscle than women, and therefore typically have higher BMR's than women.

Temperature: Extreme hot or cold temperatures also raise the BMR. The body has increased energy needs for regulation of body temperature.

Physical Activity: Depending on length and intensity of workout, physical activity can increase BMR for several hours afterward.

Caloric Intake: Severe caloric restrictions can slow down the rate in which the body burns energy from food. The body's metabolism slows down to accommodate for lower caloric intake. This is the reason why one can actually gain body fat on a diet of 1200 calories per day. NOTE: When cutting back calories, never go below 1200 calories for women or below 1600 calories for men.

Digestion: Digestion and absorption of nutrients uses approximately 10% of daily energy expenditures.

1. Figure your basic energy needs (BMR). Multiply your healthy weight (in pounds) by 10 for women and by 11 for men.

2. Figure your energy needs for physical activity. Check the activity that matches your lifestyle for most days of the week:

Multiply your basic needs by the percent that matches your activity level: sedentary: 20%, light activity: 30%, moderate activity: 40%, and very active: 50%.

______ calories for basic needs x _____% for activity level = _______ calories for physical activity

3. Figure energy for digestion and absorbing nutrients. Add your calories for basic needs and calories for physical activity, then multiply the total by 10%.

4. Figure appropriate carbohydrate, protein, and fat ratio. Remember for athletes; 60% of calories should come from carbohydrates, 20-25% from fat and 15-18% from protein.

Example: Using the football player example from #3, we will breakdown the 5679 calories by:

CARBOHYDRATES: 5679 calories x 60% = 3407 calories ¸4 calories per gm = 852 gm Carbohydrates per day

PROTEIN: 5679 x 15-18% = 852-1022 calories ¸ 4 calories per gm = 213 - 256 gm Protein per day

FAT: 5679 x 20-25% = 1136-1419 calories ¸ 9 calories per gm = 126 - 158 gm Fat per day