Sport Nutrition Profile

Kendra Hansen

Demographics:
Age: Old enough to know better
Height: 52 on a good day
Weight: 133
BMI: 24.3
BMI Category: Upper healthy range
According to our text, the heath range of BMI is defined as:
Underweight: Less than 18.5
Healthy Weight: 18.524.9
Overweight: 2529.9
Obese: Greater than 30
Severe Obesity: May be defined as greater than 40

Estimating Calorie Requirements:

1. 10 Calories/lb. = 1330 calories per day
2. Harris-Benedict Resting Metabolic Rate = 1,364
3. Estimated Energy Requirement = 1,876
(Activity Factor of 1.375, or lightly active)

4. Kundrat & Rockwell Range = 1,729-1,995

(Low Activity Category)

5. Dunford & Doyle = 1,809 (sedentary/lightly active)

6. Myfitnesspal.com = 1,330-1,500
7. U.S. Dietary Reference Intake = 2,029
So which one is right? It depends

Training Season:
Sports: Boxing/heavy bag, hiking, biking, and yoga
Training Cycle: Transitioning to Pre-Season
Current Training Time: Usually 4 hours a week
Three days of cardio work (moderate-high intensity)
1 day flexibility work (yoga)

Euhydrati
on
Sweat Rate Estimation:
Pre-weight (133) Post-weight (132) =
1lb. or 16 fluid oz. lost in 90 minutes.
Fluid Replenishment:
Drink 2-3 cups of liquid per pound lost to
maintain euhydration

Micronutrient Needs:
Electrolytes: Potassium, Sodium

and Magnesium, etc.

Vitamins: Vitamin A, C, and E
Minerals: Calcium and Iron
Although there is some speculation that exercise increases
the demand for some vitamins and minerals, the demands can
likely be met by consuming the amounts recommended by the
Dietary Reference Intakes (DRI). When the DRI is established
for each vitamin there is abuilt in margin of safety. This margin
of safety likely exceeds the increased demand associated with a
moderate level of exercise.

Macronutrient Needs:

The USDA interactive guide recommends the following:

Carbohydrates: 228 - 330 grams
Fat: 45-79 grams
Protein: 48 grams
Fiber: 25 grams
Water : 2.7 Liters (about 11 cups), which includes all water
contained in food, beverages, and drinking water.
These estimates are based on an 1,800-2,000 calorie diet. This

would be appropriate on days with a high activity level. However,

on days where there is very little activity, to maintain current body
weight, consumption of about 1,300-1,500 calories is more
appropriate. Myfitnesspal.com estimates my macronutrient needs
as 45% carbohydrates, 30% fat, and 25% protein. (Carbs 150, Fat
44, and Protein 83 grams)

My Perfect Day:

Consumed: Goal:
Calories 1301 1,330
Carbs - 151 grams 150
Fat 40 grams 44
Protein 85 grams 83

The human body was built to be

active. Everyone is an athlete!

References:
http://health.gov/dietaryguidelines/2015/guidelines/appendi

x-7/
https://fnic.nal.usda.gov/fnic/interactiveDRI/dri_results.php
http://www.myfitnesspal.com/
http://www.chiro.org/nutrition/FULL/Essential_Nutrients_for_E

ndurance_Athletes.shtml
Dunford, Marie; Doyle, J. Andrew (2014-02-03). Nutrition for

Sport and Exercise (Page 532) Dietary Reference Intakes

(DRI). Wadsworth Publishing. Kindle Edition.