Sports Nut

	Buckeye Sports Nutrition Weight Loss Steps to Lose Weight Determine energy needs (for desired and healthy weight) - Many dieters (especially athletes) underestimate total calories needed for weight loss. (Please refer to "Figuring your energy needs" icon) Write down what you eat, time you eat, and amount eaten - Many individuals are shocked to find out what and how much they are actually eating. Keep accurate records of every crumb consumed in three days. Make sure to include one weekend day. Also, write down serving size of food. If you do not know the exact serving size, compare the serving to the size of a known object (i.e. baseball, deck of cards, tennis ball) Do not deprive yourself of foods that you love. Eat a MODERATE amount of this food daily or every other day. Divide your calorie budget into 3 parts of the day and at least 2 snacks. Do not eat everything in one sitting. This helps keep you from binging and also keeps your metabolism level high. Establish consistent exercise routine Drink adequate amount of fluids daily (athletes need 10-12 cups of fluid per day) Control portion sizes. The average person eats 4 servings of pasta in a typical restaurant dinner. (Please refer to "Proper Serving Sizes" icon) Eat more vegetables and fruits. (4-6 vegetable servings and 3-5 fruit servings) Not only are these foods loaded with beneficial vitamins and minerals, they also have a "filling affect" to satisfy hunger Limit your liquid calories. Fruit juice, punch, soda, shakes, and alcoholic beverages can add a substantial amount of excess calories to your meal Make sure that your home is filled with Healthy foods for snacking 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. Losing Body Fat To lose one pound of fat, one needs to burn 3500 calories. Theoretically, by cutting caloric intake by 500 calories each day, one pound can be lost per week. By combining physical exercise with decreased caloric intake, additional weight loss can occur. A safe and reasonable goal is to lose 1-2 pounds per week. A quick weight loss regimen that is too low in calories will interfere with physical performance and have dangerous health consequences. The athlete could lose muscle along with body fat and completely deplete available glycogen stores. Remember to incorporate the ratio of 60% total calories from carbohydrates, 20-25% from fat, and 15-20% from protein. The best weight loss plan is high in carbohydrates. An emphasis should be placed on complex carbohydrates: vegetables, fruits, whole grains, cereals, and low-fat dairy. Carbohydrates burn more efficiently than either protein or fat and help to keep energy levels high for workouts. As for protein foods, choose fish, skinless chicken, turkey, and lean red meat like sirloin or round cuts, beans, eggs, and low fat dairy. For fatty foods, try to limit fried and sautéed items, and eat more steamed, broiled, grilled, baked, and broiled foods. See "Steps to Lose Weight".

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Buckeye Sports Nutrition

Weight Loss

Steps to Lose Weight

Determine energy needs (for desired and healthy weight) - Many dieters (especially athletes) underestimate total calories needed for weight loss. (Please refer to "Figuring your energy needs" icon)
Write down what you eat, time you eat, and amount eaten - Many individuals are shocked to find out what and how much they are actually eating. Keep accurate records of every crumb consumed in three days. Make sure to include one weekend day. Also, write down serving size of food. If you do not know the exact serving size, compare the serving to the size of a known object (i.e. baseball, deck of cards, tennis ball)
Do not deprive yourself of foods that you love. Eat a MODERATE amount of this food daily or every other day.
Divide your calorie budget into 3 parts of the day and at least 2 snacks. Do not eat everything in one sitting. This helps keep you from binging and also keeps your metabolism level high.
Establish consistent exercise routine
Drink adequate amount of fluids daily (athletes need 10-12 cups of fluid per day)
Control portion sizes. The average person eats 4 servings of pasta in a typical restaurant dinner. (Please refer to "Proper Serving Sizes" icon)
Eat more vegetables and fruits. (4-6 vegetable servings and 3-5 fruit servings) Not only are these foods loaded with beneficial vitamins and minerals, they also have a "filling affect" to satisfy hunger
Limit your liquid calories. Fruit juice, punch, soda, shakes, and alcoholic beverages can add a substantial amount of excess calories to your meal
Make sure that your home is filled with Healthy foods for snacking

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.

Losing Body Fat

To lose one pound of fat, one needs to burn 3500 calories. Theoretically, by cutting caloric intake by 500 calories each day, one pound can be lost per week. By combining physical exercise with decreased caloric intake, additional weight loss can occur. A safe and reasonable goal is to lose 1-2 pounds per week. A quick weight loss regimen that is too low in calories will interfere with physical performance and have dangerous health consequences. The athlete could lose muscle along with body fat and completely deplete available glycogen stores.

Remember to incorporate the ratio of 60% total calories from carbohydrates, 20-25% from fat, and 15-20% from protein. The best weight loss plan is high in carbohydrates. An emphasis should be placed on complex carbohydrates: vegetables, fruits, whole grains, cereals, and low-fat dairy. Carbohydrates burn more efficiently than either protein or fat and help to keep energy levels high for workouts. As for protein foods, choose fish, skinless chicken, turkey, and lean red meat like sirloin or round cuts, beans, eggs, and low fat dairy. For fatty foods, try to limit fried and sautéed items, and eat more steamed, broiled, grilled, baked, and broiled foods. See "Steps to Lose Weight".

Site Outline

OSU Sports Nutrition is brought to you by: