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Copyright © 2005 Peak Performance. All Rights Reserved.
Your Energy Budget
Perfect practice makes perfect skating technique. Developing new skating skills with all that hard work pays off in the end when you achieve your skating goals. Nutrition is no different! In the next series of nutrition articles you will figure out how much energy you need to balance out your training and other lifestyle needs. Then you will translate your energy needs into an eating plan to meet your overall nutrient needs. An eating plan involves planning for healthy eating opportunities and being prepared for unplanned situations! It also means taking some time to learn how to put that plan into practice - at the grocery store, in the kitchen, at the table and throughout training.
Welcome to Program 2 - nutrition skills and techniques!
Week 7 - Determining Your Energy Budget
Week 8 - The Sport Nutrition Food Guide
Week 9 - Putting Your Sport Nutrition Meal Plan Into
Practice
Week 10 - Tracking Your Progress
Week 11 - Being Prepared for Unplanned Situations
Determining Your Energy Budget Different
athletes need different amounts and types of foods
and fluids. What you will need depends upon a
number of different factors including: For instance, masters athletes over 50 years of age may need to emphasize post workout carbohydrate and protein in their diet more than a younger athlete; immuno-compromised athletes need to focus on phytochemical rich sources of carbohydrates to stimulate their immune system; iron deficient female athletes may need to beef up their iron intake; while osteoporosis prone athletes will have to focus on energy balance, calcium and vitamin D. While overall calorie intake is important, it is your energy balance throughout the day (how and when you consume those calories) as well as the types of foods that you eat that are even more important. How you eat pre, during and post workout is important to your ability to get the most out of your training! Because we eat servings of foods and beverages and we will translate calorie needs into the number of servings we need from each food group. We will use your total daily calorie needs as a guide for Step 2 in order to determine how many servings from each food group you need. Some Definitions: Resting Energy Expenditure (REE): the amount of calories needed sustain basic body systems and body temperature at rest. For example, if you were to lie in bed all day, get up once or twice to use the washroom and go back to bed, this is the number of calories your body uses to sustain normal function of body organs. Activity Energy Expenditure (AEE): the amount of calories used during activity. Total Energy Expenditure (TEE): combined total of the REE and AEE. Calculating
Your Total Daily Calorie Needs: Females REE: 655.1 + 9.65 (weight in kilograms) + 1.84 (height on centimeters) - 4.68 (age) Males REE: 66.47 + 13.75 (weight in kilograms) + 5 (height in centimeters) - 6.76 (age) NOTE: one Kg = 2.2 lbs (pounds/2.2), centimeters (inches x 2.54), age (years) YOUR REE = _________________ kcal/day
Total Daily Calorie Needs (_______) x (______________) = _________ Your REE
x Your Activity Factor = Your TEE Your Total
Daily Energy Expenditure = _________ kcal/day
Easy/Recovery Days = _________________ kcal/day Moderate Days = _________________kcal/day Tough Training
Days = _________________ kcal/day |
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Copyright © 2005 Peak Performance. All Rights Reserved.
