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Nutrition

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Daily Nutrition

For every physical activity, the body requires energy and the amount depends on the
duration and type of activity. Energy is measured in Calories and is obtained from the body
stores or the food we eat. Glycogen is the main source of fuel used by the muscles to
enable you to undertake both aerobic and anaerobic exercise. If you train with low
glycogen stores, you will feel constantly tired, training performance will be lower and you
will be more prone to injury and illness.

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A calorie (cal) is the amount of heat energy required to raise the temperature of 1g of
water 1C from 14 to 15C. A kilocalorie (kcal) is the amount of heat required to raise the
temperature of 1000g of water 1C.

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NutrientBalance

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Carefully planned nutrition must provide an energy balance and a nutrient balance.

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The nutrients are:

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Diet & Nutrition

Nutrition Tips

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

Whatarethedailyenergyrequirements?
Personal energy requirement = basic energy requirements + extra energy requirements

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Basic energy requirements (BER) includes your basal metabolic rate (BMR) and general
daily activities
[2]

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For every Kg of body weight approximately 1.334 Calories is required every hour .
(An athlete weighing 60Kg would require 1.334 24hrs 60Kg = 1921
Calories/day)
For a calculation of your BMR, see the calculator on the Resting Daily Energy
Expenditure (RDEE) page
Extra energy requirements (EER)
For each hours training you require approximately an additional 8.5 Calories for each
[2]
Kg of body weight . (For a two hour training session our 60Kg athlete would require
8.5 2hrs 60Kg = 1020 Calories)
An athlete weighing 60Kg who trains for two hours would require an intake of
approximately 2941 Calories (BER + EER = 1921 + 1020)

EnergyFuel
Like fuel for a car, the energy we need has to be blended. The Dietary Guidelines for
[1]
Americans
recommends the following blend:
45-65% Carbohydrates (sugar, sweets, bread, cakes)
20-35% Fats (dairy products, oil)

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10-35% Protein (eggs, milk, meat, poultry, fish)

For the purposes of the following examples and calculations I will use the following values:
Fat 27%, Carbohydrate 52% and Protein 21%
The approximate energy yield per gram is as follows
9.5 Calories and Protein - 4.1 Calories.

[3]

: Carbohydrate - 4.2 Calories, Fats -

What does a 60 kg athlete require in terms of carbohydrates, fats and protein?

Carbohydrates - 52% of 2941 = 1529 Calories - at 4.2 Calories/gram = 1529 4.2 =
364 grams
Fats - 27% of 2941 = 794 Calories - at 9.5 Calories/gram = 794 9.5 = 84 grams
Protein - 21% of 2941 = 617 Calories - at 4.1 Calories/gram = 617 4.1 = 151
grams
Our 60kg athlete requires 364 grams of Carbohydrates, 84 grams of Fat and 151 grams of
Protein

CalorieCalculator
To obtain an estimate of your daily calorie requirements and the amount of Carbohydrates,
Protein and Fat please enter your weight, hours of training and then select the Calculate
button.

Weight 60

Kilos

Basic Requirements
Calories

Hours training
Hours

Calculate

Extra Requirements
Calories

Total Requirements
Calories

Your daily input should comprise of:

Carbohydrates
grms

Protein

grms

Fat

grms

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Whattypesoffatarethere?
The nature of the fat depends on the type of fatty acids that make up the triglycerides. All
fats contain both saturated and unsaturated fatty acids but are usually described as
'saturated' or 'unsaturated' according to the proportion of fatty acids present. Saturated
fats are generally solid at room temperature and tend to be animal fats. Unsaturated fats
are liquid at room temperature and are usually vegetable fats - there are exceptions e.g.
palm oil, a vegetable oil that contains a high percentage of saturated fatty acids.
Unsaturated

Saturated

Sunflower oil

Beef

Olive Oil

Bacon

Rice Oil

Cheese

Nuts

Butter

Rapeseed Oil

Biscuits

Oily fish Sardines

Crisps

Whattypesofcarbohydratesarethere?
There are two types of carbohydrates - starchy (complex) carbohydrates and simple
sugars. The simple sugar's are found in confectionery, muesli bars, cakes and biscuits,
cereals, puddings, soft drinks and juices and jam and honey but they also contain fat.
Starchy carbohydrates are found in potatoes, rice, bread, wholegrain cereals, semi
skimmed milk, yogurt, fruit, vegetables, beans and pulses. Both types effectively replace
muscle glycogen. The starchycarbohydrates are the ones that have all the vitamins and
minerals in them as well as protein. They are also low in fat as long as you do not slap on
loads of butter and fatty sauces. The starchy foods are much more bulky so there can be a
problem in actually eating that amount of food so supplementing with simple sugar
alternatives is necessary.
Your digestive system converts the carbohydrates in food into glucose, a form of sugar
carried in the blood and transported to cells for energy. The glucose, in turn, is broken
down into carbon dioxide and water. Any glucose not used by the cells is converted into
glycogen - another form of carbohydrate that is stored in the muscles and liver. However,
the body's glycogen capacity is limited to about 350 grams; once this maximum has been
reached, any excess glucose is quickly converted into fat. Base your main meal with the
bulk on your plate filled with carbohydrates and small amounts of protein such as meat,
poultry and fish. The extra protein & vitamins you may require will be in the starchy
carbohydrates.

LactoseIntolerance
Lactose intolerance results when the mucosal cells of the small intestine fail to produce
lactase that is essential for the digestion of lactose. Symptoms include diarrhoea, bloating,
and abdominal cramps following consumption of milk or dairy products.

CarbohydratesforPerformance
To support a training session or competition athletes need to eat at an appropriate time so
that all the food has been absorbed and their glycogen stores are fully replenished.
Following training & competition, an athlete's glycogen stores are depleted. In order to
replenish them the athlete needs to consider the speed at which carbohydrate is converted
into blood glucose and transported to the muscles. The rapid replenishment of glycogen
stores is important for the track athlete who has a number of races in a meeting.
The rise in blood glucose levels is indicated by a food's Glycaemic Index (GI) - the faster
and higher the blood glucose rises the higher the GI.
High GI foods take 1 to 2 hours to be absorbed and low GI foods can take 3 to 4 hours to
be absorbed.
Studies have shown that consuming high GI carbohydrates (approximately 1grm per kg
body) within 2 hours after exercise speeds up the replenishment of glycogen stores and
therefore speeds up recovery time.
Glycogen stores will last for approximately 10 to 12 hours when at rest (sleeping) so this is
why breakfast is essential.
Eating 5-6 meals or snacks a day, will help maximise glycogen stores and energy levels,
minimise fat storage and stabilise blood glucose and insulin levels.

EatingandCompetition
What you eat on a day-to-day basis is extremely important for training. Your diet will affect
how fast and how well you progress, and how soon you reach competitive standard. The
page on Nutritional Tips provides some general nutritional advice to help you manage your
weight and body fat.
Once you are ready to compete, you will have a new concern: your competition diet. Is it
important? What should you eat before your competition? When is the best time to eat?
How much should you eat? Should you be eating during the event? In addition, what can
you eat between heats or matches? A lot of research has been done in this area, and it is
clear that certain dietary approaches can enhance competition performance.

WhatdoIneedtodo?
Calculate your daily basic and extra requirements, monitor your daily intake (especially
your carbohydrates) and then adjust your diet to meet your daily requirements. A good
balanced diet should provide you with the required nutrients but does needs to be
monitored. The simplest way to monitor the 'energy balance' is to keep a regular check of
your weight.

Keyfactorsinyourtrainingdiet
Each day have three main meals and two to three snacks. All meals should contain both
carbohydrate and protein - 20 to 30 grams worth of protein with each main meal and 10 to
20 grams with each snack.
The amount of carbohydrate will vary greatly, mainly depending on your workload. It may
be in the region of 40 to 60 grams for main meals and 20 to 30 grams for snacks. If you
are training hard and possibly doing multiple daily sessions, the recovery meal is critical.
Have 1grm of carbohydrate per kg of body weight and about 30 grams of protein. Have a
drink (e.g. a recovery drink or a pint of skimmed milk) and a banana immediately post-

training (this provides about 10 grams of protein and 30 grams of carbohydrate) followed
within about 45 minutes with more substantial food such as beans on toast and tuna.
Always try to eat at least five pieces of fruit per day. Skimmed milk is a great protein food
and provides critical minerals, such as calcium and phosphorous.

FoodCompositionTables
Food composition tables are widely used to assess nutrient and energy intakes, and to plan
meals. The composition of food can vary widely, depending, among other factors, on the
variety of plant or animal, on growing and feeding conditions and, for some foods, on
freshness. Tables are based on average values from a number of samples analysed in the
laboratory and therefore only provide a rough guide.

FreeCalculator
Calorie Calculator - a free Microsoft Excel spreadsheet that you can download and use
on your computer. The spreadsheet will be loaded into a new window.

References
1. Dietary
Guidelines
for
Americans
2010[www]
Available
from:
www.health.gov/dietaryguidelines/dga2010/DietaryGuidelines2010.pdf
[Accessed
th
16 April 2013]
2. British Athletic Federation (1992) Senior Coach - Coaching Theory Manual. 3rd Ed.
Reedprint Ltd, Windsor (UK). p. H1
3. SADAVA, D. and ORIANS, G. (2000) Life: The Science of Biology. New York: W. H.
Freeman and Co, p. 887.

RelatedReferences
The following references provide additional information on this topic:
Nordic Council of Ministers. (2005) Nordic Nutrition Recommendations 2004:
Integrating Nutrition and Physical Activity. Nordic Council of Ministers.
BANTLE, J. P. et al. (2008) Nutrition recommendations and interventions for
diabetes: a position statement of the American Diabetes Association. Diabetes
care, 31, p. S61-S78
ZLOTKIN, S. H. (1996) A review of the Canadian" Nutrition recommendations update:
dietary fat and children". The Journal of nutrition, 126 (4 Suppl), p. 1022S-1027S.

PageReference
If you quote information from this page in your work then the reference for this page is:
MACKENZIE, B. (1997) Nutrition [WWW] Available from:
https://www.brianmac.co.uk/nutrit.htm [Accessed 19/10/2016]

RelatedPages
The following Sports Coach pages provide additional information on this topic:

Articles on Nutrition
Books on Nutrition
Eating Disorders
Eating and Competition
Glycaemic Index
Healthy Eating
Nutrition - Literature Reviews
Nutritional Tips
Sports Drinks

AdditionalSourcesofInformation
For further information on this topic see the following:

 BEASHEL, P. and TAYLOR, J. (1996) Advanced Studies in Physical Education and

Sport. UK: Thomas Nelson and Sons Ltd.
BEASHEL, P. and TAYLOR, J. (1997) The World of Sport Examined. UK: Thomas
Nelson and Sons Ltd.
BIZLEY, K. (1994) Examining Physical Education. Oxford; Heinemann Educational
Publishers
DAVIS, B. et al. (2000) Physical Education and the Study of Sport. UK: Harcourt
Publishers Ltd.
GALLIGAN, F. et al. (2000) Advanced PE for Edexcel. Oxford; Heinemann Educational
Publishers
McARDLE, W. et al. (2000) Essentials of Exercise Physiology. 2nd ed. Philadelphia:
Lippincott Williams and Wilkins
BEAN, A. (1993) Sports Nutrition. UK; A and C Black Publishers ltd.

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