# Help with Sports Nutrition plans

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#1
Okay so I'm doing the nutrition module on my college course right now, we've made it to the stage at which we need to design a two week food diary/plan for a chosen athlete. To make life a little easier I chose myself as the athlete being a sprinter I know what the physical demands of the training are so found it easier to work out BMR, RMR etc.

Weight: 70.5kg/155lb
Height: 185cm
RMR: 1692
BMR: 1834.5
Activity: Running / 7.26 kcal/lb/hour
Calories required for activity: 7.26 x 155.4 x 2 = 2256.408
Training day requirement (activity kcal + RMR kcal): 3948.408

RMR & BMR workings
Spoiler:
Show
My RMR - 1kcal x body weight in kg x 24 hours:
1692 (70.5kg)

My BMR - 66 + (13.7 x weight in kilos) + (5 x height in cm) - (6.8 x age in years):
1834.45 (70.5kg and 185cm tall)
(66+965.85+925-122.4)

Now is where my confusion begins.
I've been told a suitable ratio for a sprinter's food source intake would be 70 : 20 : 10 / Carbs : Fats : Protein - Correct?
I've also been told:
1 gram carb (CHO) = 4 calories
1 gram protein = 4 calories
1 gram fat = 9 calories
Resulting in the requirements of:
0.7 x 3948 = 2763.6 / 4 = 690.6 grams of carbs
0.2 x 3948 = 789.6 / 4 = 197.4 grams of fats
0.1 x 3984 = 398.4 / 9 = 44.2 grams of protein

Once I get clarification of this being correct I'll manage to make the food diary/plan fit, I'm just struggling to do that at the moment as I'm not convinced all my numbers and stuff are correct here?

thanks in advance to anyone that can give me reassurance if this is correct or can point me in the right direction if it isn't!!
0
5 years ago
#2
(Original post by RussMack)
Okay so I'm doing the nutrition module on my college course right now, we've made it to the stage at which we need to design a two week food diary/plan for a chosen athlete. To make life a little easier I chose myself as the athlete being a sprinter I know what the physical demands of the training are so found it easier to work out BMR, RMR etc.

Weight: 70.5kg/155lb
Height: 185cm
RMR: 1692
BMR: 1834.5
Activity: Running / 7.26 kcal/lb/hour
Calories required for activity: 7.26 x 155.4 x 2 = 2256.408
Training day requirement (activity kcal + RMR kcal): 3948.408

RMR & BMR workings
Spoiler:
Show
My RMR - 1kcal x body weight in kg x 24 hours:
1692 (70.5kg)

My BMR - 66 + (13.7 x weight in kilos) + (5 x height in cm) - (6.8 x age in years):
1834.45 (70.5kg and 185cm tall)
(66+965.85+925-122.4)

Now is where my confusion begins.
I've been told a suitable ratio for a sprinter's food source intake would be 70 : 20 : 10 / Carbs : Fats : Protein - Correct?
I've also been told:
1 gram carb (CHO) = 4 calories
1 gram protein = 4 calories
1 gram fat = 9 calories
Resulting in the requirements of:
0.7 x 3948 = 2763.6 / 4 = 690.6 grams of carbs
0.2 x 3948 = 789.6 / 4 = 197.4 grams of fats
0.1 x 3984 = 398.4 / 9 = 44.2 grams of protein

Once I get clarification of this being correct I'll manage to make the food diary/plan fit, I'm just struggling to do that at the moment as I'm not convinced all my numbers and stuff are correct here?

thanks in advance to anyone that can give me reassurance if this is correct or can point me in the right direction if it isn't!!
in its simplest form

0.5g of fat per lb of body weight
1/1.5g of protein per lb of body weight
the rest of the calories can be made up with carbs
0
5 years ago
#3
(Original post by RussMack)
0.2 x 3948 = 789.6 / 4 = 197.4 grams of fats
0.1 x 3984 = 398.4 / 9 = 44.2 grams of protein
I think you're confused because you got these backwards, you got it right above. So you end up aiming for loads of fat and not much protien

0.2x3948=789.6 / 9= 88g fat
0
#4
(Original post by BKS)
I think you're confused because you got these backwards, you got it right above. So you end up aiming for loads of fat and not much protien

0.2x3948=789.6 / 9= 88g fat
Okay I've just noticed the mistake in my notes which lead to that mistake, thanks!

In the ratios of intake is 7010 for a sprinter obviously carbohydrates are 70% of the intake, am I correct in saying 20% fats and 10% protein? I think this is the part I need to clear up the most?
0
5 years ago
#5
(Original post by RussMack)
Okay I've just noticed the mistake in my notes which lead to that mistake, thanks!

In the ratios of intake is 7010 for a sprinter obviously carbohydrates are 70% of the intake, am I correct in saying 20% fats and 10% protein? I think this is the part I need to clear up the most?
I'm no nutrition expert but sounds reasonable to me so long as calories are high enough for that to result in high enough fat and protein which in your case they are

Do you not have a textbook or something? The right answer is whatever they say cause it's what your teacher thinks is right
0
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