Nutritional Advice
This is the place to be to find out anything you will ever need to know about Nutrition and to work out have to have that all important "Healthy Balanced Diet".
You can find out about Sports Specific Nutrition for that 26.2 Marathon, and how to Carbo Load. Or even the normal well advertised Diets that have there pro's and cons. Numerous Articles on Nutrition in general, and a Food Pyramid to help you choose your balanced diet.
If you need to get in touch, please either fill in the Feedback form or Enquiry form.
Download a Blank diet sheet to fill in.
Download my example of a weekly diet sheet.
Controlling your weight can be really hard work and many people end up ditching their diets because they feel hungry and deprived of the foods they enjoy. However, research has shown that you can eat a large amount of food and still cut the calories by reducing the energy density of your diet. Energy density is the amount of calories a food has per gram. Foods with a low energy density tend to be water-rich and low fat, such as fruits, vegetables and soups. Foods with a high energy density are usually high in fat and/or low in water.
Nutrient Balance
Carefully planned nutrition must provide an energy balance and a nutrient balance.
The nutrients are:
Proteins - essential to growth and repair of muscle and other body tissues
Fats - one source of energy and important in relation to fat soluble vitamins
Carbohydrates - our main source of energy
Minerals - those inorganic elements occurring in the body and which are critical to its normal functions
Vitamins - water and fat soluble vitamins play important roles in many chemical processes in the body
Water - essential to normal body function - as a vehicle for carrying other nutrients and because 60% of the human body is water
Roughage - the fibrous indigestible portion of our diet essential to health of the digestive system
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)
Extra energy requirements (EER)
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)
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
If you need to get in touch, please either fill in the Feedback form or Enquiry form, but if you know you want personal training, then please fill in the Health Questionaire form.
