Name: Chico, James Knowell E.

Date: ______________
Block: 7

NUTRITION EXERCISE: SPORTS NUTRITION

I. PROCEDURE
1. Using your data gathered in exercise on body mass index and total energy requirement,
compute and prepare a meal plan that is according to the recommended nutritional intake of an
athlete.
2. Show all your calculations.

II. ANTHROPOMETRIC MEASUREMENTS

Actual Body Weight (kg): 92 kg (in lbs.): 202.82 lbs.
Actual Height (cm): 173 cm (in feet & inches): 5’8”
BMI: 30.74 Interpretation: Obese, Type I
III. MACRONUTRIENT REQUIREMENT PER DAY

TYPE OF ATHLETE: Light-to-moderate endurance

(The value of body weight used in this section is based on my ideal weight for my height [Tannhauser].)

MACRONUTRIENT BODY NUTRIENT FACTOR TOTAL (grams)

WEIGHT (lbs)
3.0 482.13 g
4.0 642.84 g
CARBOHYDRATES 160.71 lbs
5.0 803.55 g
6.0 964.26 g
ENDURANCE = 0.54
86.78 – 102.85 g
0.64
STRENGTH (Muscle Gain) = 0.72
PROTEIN 115.71 – 130.18 g
0.81
(Compute the range of 160.71 lbs
STRENGTH (Maintenance) = 0.54
protein requirement) 86.78 – 102.85 g
0.64
WEIGHT RESTRICTED = 0.63
101.25 – 130.18 g
0.81

TOTAL
CALORIC/ENERGY 20 – 30% of the Divided by 9 TOTAL FAT
FAT
REQEUIRMENT/DAY CALORIES (grams)
3098.16* 20 – 30% 9 68.18 – 102.27 g
DIET PRESCRIPTION:

3098.16 CALORIES, 503.45 gm CHO, 100.69 gm PROTEIN, 68.18 gm FAT

* – from 2598.16 cal from the BMI activity, at least 500 calories were added to “allow the body to use
protein already present in the diet for muscle growth and not be broken down to fuel activity.”
(Nutrition Guide 2016, p. 14)

Solutions:
1. Total Carbohydrate Requirement (g) = Body weight (lbs) x CHO factor (g)
a. = 160.71 lbs x 3.0 = 482.13 g
b. = 160.71 lbs x 4.0 = 642.84 g
c. = 160.71 lbs x 5.0 = 803.55 g
d. = 160.71 lbs x 6.0 = 964.26 g

2. Total Protein Requirement (g) = Body weight (lbs) x CHON factor based on type of training (g)
a. Endurance = 160.71 lbs x 0.54-0.64 g = 86.78 – 102.85 g
b. Strength (gain) = 160.71 lbs x 0.72-0.81 g = 115.71 – 130.18 g
c. Strength (maintenance)= 160.71 lbs x 0.54-0.64 g = 86.78 – 102.85 g
d. Weight restricted = 160.71 lbs x 0.63-0.64 g = 101.25 – 130.18 g

3. Total Fat Requirement (g) = TER per day x 20-30% ÷ 9

2598.16 cal - from the BMI activity
500 cal - added to “allow the body to use protein already present in the diet for
muscle growth and not be broken down to fuel activity.”
__________ (Nutrition Guide 2016, p. 14)
3019.16 cal

= 3098.16 cal x 0.2-0.3 ÷ 9

= 68.18 – 102.27 g

CALORIES (g) = 3098.16 cal x 0.65 ÷ 4 = 503.45 gm

PROTEINS (g) = 3098.16 cal x 0.15 ÷ 4 = 100.69 gm
FAT (g) = 3098.16 cal x 0.20 ÷ 4 = 68.18 gm

- With the 3019.16 calories as previously mentioned, it must be proportioned based on what type of
athlete the student is.
- The ideal percentage of carbohydrates an athlete must consume is 60%-70% of the total energy
requirement, with the minimum of 50%. The student chose 65%.
- The recommended consumption of fat is 20 - 30% of the total energy requirement of the student.
The student chose 20%.
- For the student with the endurance-type of activity, he must consume 0.54-0.64 g of protein per
pound of body weight. In this case, 160.71 x 0.54 = 100.69 g, which coincides with the remaining
15% of the total energy requirement of the student.
 IV. NUTRIENT COMPOSITION OF SPORTS DRINKS

1. Look into the different popular sports and energy drink available in the market. Give at least 5.
2. Take note of the nutrient content and the price of each product.
3. Compare the different products.

SUGAR OTHER INGREDIENTS

CALORIE CAFFEIN
PRODUCT mL CHON / Na+ K+ VITAMIN
S E
CHO
Gatorade Ca2+ (0
500mL 125 cal 0g 30 g 102 mg 29 mg 0% 0 mg Mg2+ (0 mg)
(Blue Bolt) mg)
Pocari Sweat Ca2+ (2 Mg2+ (0.6
500mL 135 cal 0g 6.7 g 120 mg 20 mg 0% 0 mg
(500mL) mg) mg)
Red Bull
B6 (60%) Taurine Inositol
Supreme 150mL 110 cal <1 g 26 g 170 mg 0 mg 75 mg
B12 (40%) (1000mg) (50mg)
Energy Drink
Cobra Smart 63.70 B6 (170%) Taurine Inositol
350mL 262.5 cal 0g 45.94g 0 mg 128 mg
Energy Drink mg B12 (30%) (1000mg) (50mg)
Monster
B6 (200%) Taurine Inositol
Energy 480mL 210 0g 54 g 370 mg 0 mg 160 mg
B12 (200%) (1000mg) (10mg)
(Original)

V. CALCULATING CHO CONCENTRATIONS IN BEVERAGES

Amount of CHO in grams (from the label) x 100 = % of CHO
Volume in 1 serving (use 240 ml/cup)

CARBOHYDRATE
SPORTS DRINK VOLUME PER SERVING % CHO CONTENT
(SUGAR) CONTENT
Gatorade (Blue Bolt) 30 g 500mL 6.00%
Pocari Sweat 500mL 6.7 g 500mL 1.34% (lowest)
Red Bull Supreme
26 g 150mL 17.33% (highest)
Energy Drink
Cobra Smart Energy
45.94g 350mL 13.13%
Drink
Monster Energy
54 g 480mL 11.25%
(Original)

• Gatorade (Blue Bolt) → 30 g / 500 mL = 6.00%

• Pocari Sweat 500mL → 6.7 g / 500 mL = 1.34%
• Red Bull Supreme Energy Drink → 26 g / 150 mL = 17.33%
• Cobra Smart Energy Drink → 45.94 g / 350 mL = 13.13%
• Monster Energy (Original) → 54 g / 480 mL = 11.25%

The data in Table IV shows that energy drinks (in orange) contain more sugar per serving size as
compared to sports drinks (in yellow), as evidenced by significant differences in % carbohydrate content.
As shown in Table V, Red Bull Supreme Energy Drink has the highest sugar content per serving of all the
drinks with 17.33%, while Pocari Sweat 500mL has the lowest with 1.34%.