...ensures energy and macronutrient needs, especially carbohydrate and protein, are higher during times of high physical activity due to high intensity and longer duration, to maintain body weight, replenish glycogen stores, and provide adequate protein for building and repairing muscle tissue. 1 The Dietary Reference Intake (DRI) Abigaille calorie allowance for each day. The Dietary Reference Intake (DRI). The DRI for energy for active women age 18-22 is 2000 kcal/day-2500 kcal/day. CALORIC ESTIMATE ABIGAILLE Caloric needs are determined by sport, gender, age, body composition, genetics, season, activity level,...
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...Conclusion………………………………………………………………………………………………………Pg. 7 8. References……………………………………………………………………………………………………..Pg. 8 9. Appendix………………………………………………………………………………………………………..Pg. 9,10 1. Abstract. Soccer players during training and match-play perform intermittent work demanding high metabolic rates to be sustained. Players require a diet that provides sufficient macro and micro nutrients, as well as fluid intakes, to allow them to meet the demands of the sport. As well as providing a daily balanced diet, strategic intake of carbohydrate and protein before and after training sessions can optimise performance and recovery. As each player is unique so will requirements need to be tailored to the individual to manipulate and match energy intakes with expenditure. 2. Introduction There is consensus in scientific literature that athletic performance and recovery after exercise are enhanced by optimal nutrition. (Bean, 2009). What an athlete chooses to eat and drink will have direct influence on health, body composition and weight, substrates for fuel during exercise, recovery time after exercise and overall performance. (J Am Diet Assoc. 2000). For the professional soccer player engaging in a number of training sessions in a day or more than one match per week the energy costs can be significant. Soccer players perform high intensity, intermittent activity during a typical training week, involving speed, strength and endurance. (Bangsbo et al, 2006). This...
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...Good afternoon everyone i am [name] from Alcatek Corporation and i will present to you my product presentation. HeWaDe or also know as (...) HeWaDe unlike other water dispenser’s that produce cold and hot water HeWaDe produces the healthy water (Gwater) that is made up of water and Gatorade vitamin energy drink. This is the inside part of HeWaDe Vitamin C - May help prevent cell damage and reduce risk for certain cancers,heart disease and other diseases. Helps heal cuts and wounds and keeps gums healthy. Protects you from infections by keeping your immune system healthy. Increases the amount of iron your body absorbs from some foods. Conflicting Research Drinking high levels of unfiltered coffee may increase your risk of slightly higher cholesterol levels, according to MayoClinic.com. Drinking at least two cups of coffee per day may also increase your risk of heart disease if you have a genetic mutation that slows down how quickly your body breaks down caffeine. The Harvard School of Public Health, however, examined the relationship between mortality and coffee consumption in two separate studies -- a combined study of about 130,000 volunteers -- and found no correlation between coffee consumption and increased risk of dying from any cause or condition. The 2004 study even accounted for people who consumed up to six cups of coffee every day. Risky Coffee Drinks Most research pertaining to coffee and its health effects is based on coffee that is black or contains some...
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...regulate body temperature and allow muscle contractions to take place. During exercise, the main way the body maintains optimal body temperature is by sweating. Heat is removed from the body when beads of sweat on the skin evaporate, resulting in a loss of body fluid. Sweat production, and therefore fluid loss, increases with a rise in ambient temperature and humidity, as well as with an increase in exercise intensity. Drinking fluid during exercise is necessary to replace fluids lost in sweat. This will reduce the risk of heat stress, maintain normal muscle function, and prevent performance decreases due to dehydration. In most cases during exercise, the rates of sweat loss are higher than the rate you can drink, so most athletes get into fluid deficit. Therefore, fluid guidelines promote drinking more fluid to reduce the deficit and potential performance detriments associated with dehydration. However, it is also important to acknowledge that it is possible to over-drink during exercise. Drinking more fluid than is comfortable, in any conditions, has the potential to interfere with your performance. In cool weather or when the exercise pace is gentle, the rate of sweat loss may be quite low. It is unnecessary and potentially dangerous to drink at rates that are far greater than sweat losses. Knowing your sweat rate can give you an indication of how much you should be drinking during exercise. Dehydration and Performance As dehydration increases, there is a gradual...
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...Despite the extreme contrast in these characteristics, all athletes share some common nutrition goals (see Table 6-1). This chapter will briefly explore these goals. Table 6-1. The athlete’s nutrition goals. Characteristic Everyday eating or training diet The athlete’s nutrition-related goals • Achieve and maintain a physique that is suited to the event • Eat to stay healthy and injury-free • Train hard and promote optimal adaptations and recovery from the training programme • Practice competition eating in training to fine tune strategies • Prepare adequate fuel stores for the event • Eat and drink well on competition day to prepare for an event and to recover between multiple events • During prolonged events (> 1 hour), replace fluid and carbohydrate to enhance performance • Achieve competition strategies when traveling • Make use of specialised sports foods to meet nutritional goals when it is impractical to eat everyday foods • Make wise decisions about the use of nutritional ergogenic aids based on cost: benefit analysis Competition eating Sports foods and dietary supplements A. The Training Diet 1. Achieving Energy Needs Energy needs vary according to body size, the energy cost of training (volume, frequency, and intensity of workouts) and requirements for growth or changes in body physique. As a result, energy needs vary not only amongst athletes, but vary between phases of the season and over the athlete’s career. It is important for each athlete to achieve a...
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...incorporated into anyone’s lifestyle. Suggest simple ways to increase activity level throughout the day. 10.3 Explain why it is important for an athlete to maintain blood glucose levels before, during, and after vigorous exercise. 10.4 Describe how an elite athlete’s body uses dietary protein during and after strenuous exercise. 10.5 Discuss which vitamins and minerals are essential for optimal athletic performance and why they are important. Discuss some reasons why female endurance athletes may be vulnerable to iron deficiency 10.6 Evaluate whether conjugated linoleic acid (CLA) and other ergogenic aids are useful for obtaining an ideal body composition for sports. Comprehension-Level Multiple-Choice Items 1. Which of the following is not a component of fitness? a. flexibility b. muscle strength c. balance d. muscle endurance e. cardiorespiratory endurance 2. Which of the following enhances flexibility? a. weight training b. aerobic activity c. calisthenics d. stretching 3. Muscles respond to the overload of exercise by gaining: a. strength. b. fat. c. size. d. a and b e. a and c 4. Active people...
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...what we eat. H2O regulates body temperature, it has a large heat capacity which helps limit changes in body temperature in a warm or cold environment. The elimination of water is an effective lubricant around joints and acts as a shock absorber for eyes, brain, and spinal cord. The goal of drinking fluids during exercise is to prevent dehydration and maintain performance. Fluids preferably with carbohydrates and electrolytes, should be consumed in small amounts every 15 to 20 minutes during exercise. Water and electrolytes serve very important roles in the functioning of the body and sweating can lead to excessive losses of both critical nutrients if not properly replaced. Dehydration and electrolyte imbalances can adversely impact health and exercise performance. The magnitude of fluid and sweat losses during exercise depends on the intensity of the exercise, environment conditions, and the type of clothing worn during the exercise. To avoid excessive fluid and electrolyte losses, a person should begin exercising in a well-hydrated state. About two hours prior to strenuous exercise, drink approximately 20floz of liquid to ensure proper hydration at the onset of exercise....
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...Advertising Brief Company Name: Hydra Sports Drink Product: Sports Drink Date 26/11/14 1. Introduction: 1.1 Authorisation: This report is prepared as part of the assessment for BSBADV511A Evaluate and recommend advertising media options 1.2 Limitations: The findings of this report are drawn primarily from secondary research due to which in real scenario there are many factory which need to be taken in to consideration while introducing Hydra Sports drink in Australia. Australia has mixed economy by which to develop marketing strategy requires a lot of understanding of the current economic condition by which the rural and urban population are being benefited. 1.3 Background information about the product Hydra sports drink can be very helpful especially for the athletes and enthusiasts who want to try out sports. Most athletes have relied upon sports drink to give them extra stamina so that they can practice all day. The runners are also some of the athletes who take sports drink. They need speed and endurance and they should not tire off easily because they will lose it. Hydra sports drink have been known and proven to increase activity of the body, brain activity, performance and endurance. This will make a person finish a long day's activity without wearing easily. The sports drink must be consumed at the desired dosage; it may be helpful to a person's build up. The only hazard is when a person drinks too much. 2.2 Emerging Market for Hydra Sports drinks ...
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...------------------------------------------------- Why carbohydrates are the best fuel for athletes All the energy we need for life as well as for exercise comes from the food we eat and the fluids we drink. These nutrients are commonly broken into three classes: * Carbohydrates * Fats * Proteins Each category of food is important for health and we should all consume foods from each category. The ratios in which we need to consume these foods, however, is often the topic of a debate. Sports Nutrition – Carbohydrate – Carbs Carbohydrate is arguably the most important source of energy for athletes. No matter what sport you play, carbs provide the energy that fuels muscle contractions. Once eaten, carbohydrates breakdown into smaller sugars (glucose, fructose and galactose) that get absorbed and used as energy. Any glucose not needed right away gets stored in the muscles and the liver in the form of glycogen. Once these glycogen stores are filled up, any extra gets stored as fat. Glycogen is the source of energy most often used for exercise. It is needed for any short, intense bouts of exercise from sprinting to weight lifting because it is immediately accessible. Glycogen also supplies energy during the first few minutes of any sport. During long, slow duration exercise, fat can help fuel activity, but glycogen is still needed to help breakdown the fat into something the muscles can use. Adequate carbohydrate intake also helps prevent protein from being used as...
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...Sports Drinks and Exercise: Very good if you are exercising daily or a bodybuilder, with the help of your trainer in your gym, after workouts you must need to use water or and good quality energy drink to maintain your gains. Sports Drinks Work Properly: If you are sportsman your body cells are working in very good condition, all energy and sports drinks have carbohydrates, calories sodium for you, but the electrolytes importance is good for your body cells. Drink Plenty of Water: After workouts you are losing electrolytes when you start sweating, but your electrolytes replaced with healthy and full of nutrient diet and water, this is very essential for your body cells. Hard Work: If you are reaching to do hard exercise and lose electrolytes...
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...C * Protein * water | 20 minutes walking | Lunch 1:00pm | A chicken and lettuce wrap with bbq sauce or a ham and cucumber wrap.With a drink of water or apple and blackcurrant cordial(600ml). | * protein * vitamin A * water * carbohydrates | | Dinner 6:30 pm | Sausage mash and beans or sausage mash and gravy. With a drink of water or vimto (500ml) | * protein * calcium * water | 30 minute Zumba session. | Snacks | A bag of carrotsA apple 2 cups of tea with semi skimmed milk(500ml times 2) | * vitamin A * vitamin C * calcium | | Tuesday | Food/drinks consumed | Nutritional groups included in the meal. | Activity/ inactivity | Breakfast 8:00am | Brown bread toasted with strawberry jam or a bagel with butter. With a drink of water or still vimto (600ml). | * carbohydrates * fats * water | 20 minute walk | Lunch 1;00pm | Chicken and beetroot salad or tomato soup with brown bread and butter.With a drink of water or orange cordial(600ml). | * carbohydrates * fat * water * vitamin A | | Dinner 6:30pm | Pasta tuna and cheese with lighter than light mayonnaise or pasta with beans and red leister cheese.With a drink of lemonade or coke (600ml) | * protein * carbohydrates * fat * calcium * iron | 30...
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...Unit 2: Physiology of Fitness (P1) Describe the musculoskeletal and energy systems response to acute exercise. Musculoskeletal Responses to acute exercise Increased Blood Supply As you start to exercise your muscles start to increase their need for oxygen and there is a higher demand of other nutrients such as carbohydrates and fats which are needed to produce adenosine triphosphate. . In the body, red blood cells are used to transport oxygen around the body. To do this more comfortably and quickly, blood vessels expands to allow more blood to enter your muscles. Due to this increase in activity the demands for oxygen is much greater. This extra demand is met by an increase in blood supply through capillary dilation or constriction. Allowing the body to control the flow of blood (blood shunting). Look at blood supply difference to muscles during exercise! Increase in muscle pliability Having pliable...
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...reserved for diets with over 50% protein. Research has shown that diets that are higher in protein and lower in carbohydrates are said to reduce blood fats. It also helps maintain lean tissue, while burning fat for fuel. Being on a high protein diet will cut out constant hunger and make your body feel fuller for most of your day. I chose to research the Protein Power diet. This diet regimen is based on the idea that controlling the level of insulin helps regulate blood pressure, cholesterol, triglycerides, and fat storage. Carbohydrates cause the body to produce insulin. High levels of insulin inhibit the breakdown of fatty deposits in the body. Low intake of carbohydrates keeps the insulin levels low, forcing the production of glucagon, which seeks energy from the body’s supply of stored fat. This causes weight loss. At the beginning of the diet, when carbohydrates are restricted, your body will be in a state of ketosis. This is where fat breaks down and excessive amounts of ketone bodies are produced and excreted in the urine. This diet urges you to increase your fluid intake by 50% to rid your body of these ketones. The exercise part of this diet includes a lot or resistance training, like weight lifting. This kind of exercise creates a neuroendocrine response, stimulating the release of growth hormone and testosterone more quickly than aerobic exercise. Growth hormone shifts the metabolism to the preferential use of stored fat for energy. The foods you are allowed...
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...Food Habits in the Elderly Food habits in the elderly face special obstacles in maintaining an optimal diet. As individuals age, their need for calories declines, but their need for proper nutrients does not. Therefore, older aged people must corporate more nutrient dense foods into their diet and eat less of the foods full of calories. Elderly sometimes lose their appetites and don’t eat correctly. Various reasons can lead to a loss of appetite in an older person. They may not feel the necessity to eat due to lack of exercise or lack of energy expenditure. They may feel depressed or loneliness, due to a loss of a spouse. There may also be a more physical reason to their decline in appetite such as painful teeth or trouble chewing or swallowing. Some elderly can experience a diminished sense of taste or smell which could also result in a loss of appetite because food becomes less appealing. The elderly are typically on a fixed income and this may result in them feeling insecure and unable to purchase the more appealing foods or foods that would ensure them the proper nutrients. Some elderly are more accustomed to eating the same types, as well as quality and quantity, of foods that they have always eaten throughout their lives. They may not have the necessary knowledge, resources or simply realize that as their aged their bodies require different amounts of nutrients as they did when they were considerably younger. The medications that an older person is taking may also have...
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...to only eat carbohydrates or eat anything but carbohydrates. My favorites are the ones that try to convince you that you can lose weight without exercise. Let’s look at high protein diets. These diets assure you that if you eat only foods high in protein then you will lose weight faster than other diets. While this diet may in fact shed those pounds fast there are serious health risk involved that are not as highly publicized. Before we get to the dangers we will go over some of the supposed benefits and why they seem to work. There are 3 mechanisms your body has that a high protein diet promotes weight loss. One is the ability of a dietary protein to increase energy use. Now this may not be a significant weight loss and also depends on the proportions of animal and vegetable protein your intake. Second is high protein diets seem to raise daily energy and decrease the sleeping metabolic rate. The third is satiety. Protein makes you feel fuller than other nutrients. There are benefits to a high protein diet such as when you are on a high protein diet you tend to add more fish to your diet which gives you good protein and good fats called Omega 3. Having a constantly stream of protein is good in the respect that your body cannot store protein and needed it for everything. It helps build strong cells, bones tissues helps repair torn muscles & tissues. One other benefit besides the loss if weight is the amount of fiber you intake if you replace your carbohydrates with foods like...
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