Dietary Recommendation for Athletes运动员膳食推荐.pptVIP

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2017-02-10 发布于上海
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Dietary Recommendation for Athletes运动员膳食推荐.ppt

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Training Diet Recommendations:Summary Carbohydrates Moderate to high in carbohydrates 6-10g CHO/kg BW Protein Higher than RDA, moderately high Power athletes: 1.6-1.7gP/kgBW Endurance athletes: 1.2-1.4gP/kgBW Fat Balance of calories, relatively low fat 25% of calories Case Study: Brian Competitive Stair Runner Works 7AM to 3:30PM Construction contractor in Boston suburbs Training Schedule 5X/week for 2 hours on stairs 3 hour RT commute to city Trains weekends by cycling/trail runs Diet Realizes he needs hi CHO diet Eats convenience foods Brian’s Diet and Training Schedule 6:30AM: lg bowl cereal, banana, whole milk 7AM: coffee w/creamsugar, doughnut 12noon: spaghetti with butter, 1-2 slices bread w/butter, 4 Oreo cookies, 2c whole milk 4-5:30PM: drives to Boston 5:30-7:30PM: trains 7:30-9PM: 16 oz sport drink while driving home 10PM: mac cheese (frozen dinner), handful of crackers, 2 c milk, 4 Oreos, or a fast-food burger, fries, 2c milk Brian’s Diet Analysis 4000 Cal, 50% CHO, 15% PRO, 35% Fat Assume 160 lbs = 73kg PRO needs = 1.4gPRO/kg x 73 = 102gPRO PRO intake = 4000 x 15% = 600 Cal PRO = 150 g PRO, protein intake is OK Or 150g/73kg = 2.1 gP/kgBW CHO intake = 4000 x 50% = 2000 Cal CHO = 500 g CHO = 6.8 g CHO/kg CHO intake OK, but perhaps marginal Goal: Increase CHO, decrease FAT intake Recognize need for convenience Brian’s Diet and Training Schedule 6:30AM: lg bowl cereal, banana, whole milk cereal, banana, 1% milk, juice 7AM: coffee w/creamsugar, doughnut coffee w/milk, bagel w/jam 12noon: spaghetti with butter, 1-2 slices bread w/butter, 4 Oreo cookies, 2c whole milk spaghetti w/ tomato sauce, 1-2 slices whole grain bread, 2 c 1%milk, 2c OJ 3:30PM 4 fig newtons Brian’s revised diet 4-5:30PM: drives to Boston 5:30-7:30PM: trains 7:30PM: 16 oz sport drink while driving home 32oz fruit juice 10PM: mac cheese (frozen dinner), handful of crackers, 2 c milk, 4 Oreos, or a fast-food burger, fries, 2c milk canned minestrone bean soup, 2 slices bread, 2c