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Want To Keep Healthy? Sports Nutrition Guide

Sports Nutritionists advise people not only on the exercise they should be doing, but also on the types and amounts of foods they should be consuming in order to stay healthy. This article summarises some of the information about nutritional guidelines.

Nutritional Requirements

A pound is equivalent to 3500 calories. To over simplify, if you want to lose one pound per week, reduce your caloric consumption by 3500 calories per week. Consuming less than 1500 calories per day on a regular basis reduces the basal metabolic rate. When the metabolic rate is reduced, fewer calories can be consumed. Excess calories will be stored as fat. This is why it's important to combine exercise with diet in order to affect weight loss. Your basal metabolic rate is the basic minimum number of calories that are required to maintain your body weight based on average body composition.

 

To calculate your basal metabolic rate:

 

Basal Metabolic Rate (BMR) = 24 * Weight (lb)/2.2

OR

Basal Metabolic Rate (BMR) = 24 * Weight (kg)

The BMR is then multiplied by a number representing the individuals activity level:

 

Sedentary BMR * 1.45

Light BMR * 1.60

Medium BMR * 1.70

Heavy BMR * 1.88

Generally, eating more than this number of calories increases weight and less than this number allows weight reduction.  However, BMR does not take into account extremes of activity or inactivity. Therefore, BMR should be used as an approximation.

 

Protein, Carbohydrate and Fat Dietary Requirements

Proper nutrition requires a balanced intake of Protein, Carbohydrates and Fat. Protein and Carbohydrates are both 4 calories per gram. Fat is 9 calories per gram. An example follows for a daily caloric requirement of 2000 calories. The amount of grams of each will vary according to your daily caloric requirement (based on BMR).

 

Yes and NO rules

Grains ( make ½ your grain whole)

• Eat at least 3oz of whole grain, cereals, bread, crackers, rice or pasta every day.

• 1oz is about 1 slice of bread or about 1 cup of breakfast cereal or ½ cup of cooked rice or pasta.

 

Vegetables (Vary your vegetables)

• Eat more dark-green veggies like broccoli, spinach and other dark leafy greens.

• Eat more vegetables like carrots and sweet potatoes.

• Eat more dry beans and peas like pinto beans, kidney beans and lentils.

 

Fruit (Focus on fruit you like)

• Eat a variety of fruit

• Choose fresh, frozen, canned or dried fruit.

• Do not drink too much fruit juice.

 

Milk (Get calcium-rich foods)

• Go low-fat or fat-free when you choose milk, yoghurt and other milk products.

• If you don't or cannot consume milk, choose lactose-free products or other calcium sources such as fortified foods and beverages.

 

Meat & Beans (Go lean with protein)

• Choose low-fat or lean meats and poultry

• Simply bake it, boil it or grill it.

• Vary your protein routine; choose more fish, beans, peas nuts and seeds.

For a 2000 calorie diet, you need the amounts below for each food group:

 

Grains: Eat 6oz every day

Vegetables: Eat 2 ½ cups every day

Fruit: Eat 2 cups each day

Milk: Eat 3 cups every day

Meat & Beans: Eat 5 ½ oz every day.

 

 

Balance Between Food and Physical Activity:

• Be sure to stay within your daily calorie needs.

• Be physically active for at least 30 minutes most days of the week.

• About 60 minutes a day of physical activity may be needed to prevent weight gain.

• For sustaining weight loss, at least 60-90 minutes a day physical activity may be required.

Children and teenagers should be physically active for 60 minutes every day, or most days.

 

Know the limits of fats, sugar and salt.

• Make the most of your fat sources from fish, nuts and vegetable oil.

• Limit solid fats like butter, margarine and lard as well as the products that contain them.

• Check the nutritional label for saturated fats, trans fats and sodium.

• Choose food and beverages with added sugar.

 

This article has been put together by the distance learning organisation Start Learning who are experts in home study. If you want to find out more about Sports Nutritionist or many other distance learning courses please browse their website: http://www.start-learning.co.uk

A good way to find out more about becoming a Sports Nutritionist is to sign up for a distance learning course on the subject. By studying in your free time and pace, you can gain the necessary knowledge while tailoring it to suit your schedule.

Kerrana McAvoy

Academic Director – Start Learning

http://www.start-learning.co.uk

 

 

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