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Training and Nutrition

Training and Nutrition. Fuel to burn!. What are the daily energy requirements?. Personal energy requirement = basic energy requirements + extra energy requirements Basic energy requirements (BER) includes your basal metabolic rate (BMR) and general daily activities

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Training and Nutrition

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  1. Training and Nutrition Fuel to burn!

  2. What are the daily energy requirements? • Personal energy requirement = basic energy requirements + extra energy requirements • Basic energy requirements (BER) includes your basal metabolic rate (BMR) and general daily activities • For every Kg of body weight 1.3 Calories is required every hour. (An athlete weighing 50Kg would require 1.3 × 24hrs × 50Kg = 1560 Calories/day) • For each hours training you require an additional 8.5 Calories for each Kg of body weight. (For a two hour training session our 50Kg athlete would require 8.5 × 2hrs × 50Kg = 850 Calories) • An athlete weighing 50Kg who trains for two hours would require an intake of approximately 2410 Calories (BER + EER = 1560 + 850)

  3. Energy Fuel • Like fuel for a car, the energy we need has to be blended. The blend that we require is as follows: • 57% Carbohydrates (sugar, sweets, bread, cakes) • 30% Fats (dairy products, oil) • 13% Protein (eggs, milk, meat, poultry, fish) • The energy yield per gram is as follows: Carbohydrate - 4 Calories, Fats - 9 Calories and Protein - 4 Calories. • What does a 50 kg athlete require in terms of carbohydrates, fats and protein? • Carbohydrates - 57% of 2410 = 1374 Calories - at 4 Calories/gram = 1374 ÷ 4 = 343 grams • Fats - 30% of 2410 = 723 Calories - at 9 Calories/gram = 723 ÷ 9 = 80 grams • Protein - 13% of 2410 = 313 Calories - at 4 Calories/gram = 313 ÷ 4 = 78 grams • Our 50kg athlete requires 343 grams of Carbohydrates, 80 grams of Fat and 78 grams of Protein • http://www.brianmac.co.uk/nutrit.htm

  4. Figure your Calories • How many calories per hour do you burn • Doing nothing • Training • Playing/competing • Now research what your Basal Metabolic Rate is • Write the equation for your BMR

  5. Magic 7 • The calories we do consume must provide a good energy and nutrient balance and ideally the average day-to-day diet should include the following nutrients: • Carbohydrates – these are our key energy source. • Fats – another key energy source important in relation to fat soluble vitamins. • Minerals – inorganic elements which occur in the body. • Proteins – needed for the growth and repair of muscles and body tissue. • Roughage – the fibrous indigestible portion of our diet which is needed for a healthy digestive system. • Vitamins – water soluble and fat solublevitamins are important in many of the body’s chemical processes. • Water – carries other nutrients around the body and is required for normal body functioning.

  6. Supplements • Supplements are used by athletes, bodybuilders and sports men and women to boost their strength, performance and recovery, and are available in numerous different forms ranging from multivitamins and minerals through to protein, creatine and various other ‘ergogenic’ aids which are intended to enhance performance. • Before individuals opt to take any form of supplement they should ensure their diet is healthy, balanced and suits their sport. Those who do decide to proceed and begin taking a supplement should always consult an accredited sports dietician or a registered nutritionist who specialises in sports nutrition beforehand, as they will be able to assess your suitability for a particular supplement. • Common sports supplements include the following:

  7. Whey Protein • Whey protein is a natural protein present in milk, containing very little fat, carbohydrate or lactose. Whey is what is known as a naturally complete protein, meaning that it is made up of all of the essential amino acids which are needed in the average daily diet. • As well as housing the perfect combination of amino acids, whey protein also contains what is known as a branch chain of amino acids (BCAAs), which are the first ones to be used during intense training. The whey protein provides the body with these amino acids and in turn they assist with repairing and rebuilding lean muscle tissue. • Another benefit of whey protein is that it is extremely easy to digest, meaning it is absorbed quickly and can provide instantaneous nourishment to the muscles.

  8. Creatine • Simply explained, creatine is a high-energy compound which helps to store and provide energy. Creatine is produced within the body, occurs naturally in fish and meat and can also be taken in supplement form. • Creatine as a dietary supplement is considered to be a ‘legal steroid’ and is used by athletes and sports men and women to increase muscle bulk. It is intended to help you train for longer and also to boost performance during frequent high-intensity exercise. • Concerns have been raised over the long-term health and safety implications of taking creatine for prolonged periods of time, as some research has suggested it may have undesirable effects on the digestive system and could also result in muscular and cardiovascular issues as well as potentially increasing the risk of cancer. However, more research into the possible risks of the supplement is required to substantiate these claims, and creatine currently remains a hugely popular dietary supplement.

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