HLTH 2021 Sports Nutrition Profile

Age: 23
Gender (circle one): Male Female
Height: ___68___ inches (in) ___173___ centimeters (cm) ___1.73___ meters (m)
Weight: ___190___pounds (lbs) ___86.4___ kilograms (kg)
BMI:
Wt (kg) = 28.9
Ht (m2)
BMI category: Overweight
Sport/Activity: Strength training
Position (if does not apply, put n/a): N/A
Training Cycle (circle one): In season Pre-season Post-seasonOff-season N/A
Training time requirements (hrs/wk): 5hrs/wk

Estimating calorie requirements (avg/day):

1) 10 calories/lb: 1900 kcals

2) Harris-Benedict: 1. Male Resting Metabolic Rate (RMR) = 66.47 + (13.75 x kg) + (5 x cm) - (6.76 x
age)

Female Resting Metabolic Rate (RMR) = 655.1 + (9.56 x kg) + (1.85 x cm) - (4.68 x age)

2. Activity factor (AF)

1.2 Sedentary (little or no exercise)
1.375 Lightly Active (light exercise/sports 1-3 days/week)
1.55 Moderately Active (moderate exercise/sports 3-5 days/week)
1.725 Very Active (hard exercise/sports 6-7 days/week)
Extra Active (very hard daily exercise/sports & physical job or
1.9
2X day training)

3. Estimated Energy Requirement (EER = RMR x AF) = 3,044.18

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3) Estimated Daily Energy (calorie) needs for training (Kundrat & Rockwell)
Activity Category Calories Calculated calorie range/lb
/lb
Low (sedentary): 13 15 2,470-2,850
Active (30 16 18 3,040-3,420
60min/day)
Moderate (1 1 19 21 3,610-3,990
hr/day)
High (1 2hr/day) 22 24 4,180-4,560
Very High (2 25 30 4,750-5,700
3hr/day)

4) Estimating Daily Energy Needs for Male and Female Athletes (Dunford & Doyle)
Level of Activity Example of activity level Energy Energy
expenditure expenditure
females males
(kcal/kg/d) (kcal/kg/d)
Sedentary (little During an acute recovery from injury phase 30 31
physical activity)
Moderate-intensity Playing recreational tennis (singles) 1 1 35 38
exercise hr every other day; practicing baseball,
3-5 days/week or low- softball, or golf 2 hr daily, 5 days/week
intensity and short-
duration training daily
Training several hours Swimming 6,000-10,000m/day plus some 37 41
daily resistance training; conditioning and skills
5 days/week training for 2-3hr/day such as soccer
practice
Rigorous training on a Performing resistance exercise 10- 38-40 45
near daily basis 15hr/week to maintain well-developed
skeletal muscle mass, such as a
bodybuilder during a maintenance phase;
swimming 7,000-10,000m/day and
resistance training 3d/week, such as an
elite swimmer; typical training for college,
professional, and elite football, basketball,
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 and rugby players
Extremely rigorous Training for a triathlon (nonelite triathlete) 41 51.5
training
Running 15mi (24km)/day or the equivalent 50 or more 60 or more
(elite triathlete or equivalent)

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Training
1) Training schedule for the week
2) Circle the day on which you are basing your recommendations
Minutes/day Monday Tuesday Wednesd Thursday Friday Saturday Sunday
ay
Cardio (low intensity) O O O
Cardio (low-moderate O
intensity)
Cardio (moderate-high
intensity)
Strength (low-moderate O O O
intensity)
Strength (moderate-high
intensity)
Flexibility O O O O

CHO range (g/kg) PRO range (g/kg) Fat range (%) Fluid range (ml)
Recommended Recommended Recommended Recommended
Macronutrient energy 463 g/kg 152 g/kg 65 g/kg 3,756 ml/day
needs

Sweat Rate Calculation: 1. Pre-weight: ____190_____lbs

Post-weight: ____188____lbs

Fluid consumed: ____20____oz of water and/or sports drink

2. Pre-weight post-weight = ___2____ oz fluid lost (lbs*16oz/lb= ___17___oz)

+
_____20_____oz fluid consumed
=
_____37_____ oz of sweat loss per _2__ hours (workout duration)

3. __18.5___ oz of sweat loss per hour

{Drink __2_ to __3_ cups (__16__to__24___ oz) fluid per pound lost to replenish fluids.}
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What are the vitamins/minerals & electrolytes that there may be increased need for in this athletes
diet? Why?:
(If none, state why not)

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