A Nutritional Plan for an Amateur Rugby Player - Assignment Example

A Nutritional Plan for an Amateur Rugby Player Introduction Nutritional balance is one of the essential aspects for the sports person. Sports nutrition is a continuously growing field, which focuses on the performance of the athletics by balancing their nutritional diet. In the early 21st century, maintaining nutritional diet and balance has become more essential for the sportsperson and professionals. In this regard, to enhance the performance most of the professional sports persons have gained the required knowledge of human nutrition in order to stay fit and healthy (Kreider & et. al., 2010). The term ‘energy balance’ denotes the proportion of energy consumption and energy expenditure through physical activity and metabolic processes. Energy can be consumed through eating and drinking protein, fats and carbohydrate among others. The consumption of energy must be equal or higher than that of the energy expenditure. Otherwise, it may deteriorate the health condition of a person. As an effect, body weight and efficiency level of work will be reduced causing fatigue (The American Council on Exercise, 2014). In this essay, the objective is to evaluate the energy balance. Apart from this, it will require calculating macronutrient data. Moreover, a feedback report about the energy balance, carbohydrate, protein and fat among others will be evaluated. Energy Balance The Estimated BMR In this section, the actual objective is to estimate the ‘Basal Metabolic Rate’ (BMR) of a female rugby player, who has conducted a seven day dietary analysis. The age of the female is 21 years, weight is 70 kilogram and height of the female is 169 centimetre. Thus, the approximate estimated BMR is 14.7 * 70 + 496 = 1525 Kcal/day-1 (Jirage, 2008). The Estimated Energy Expenditure In this section, the aim is to calculate the estimated energy expenditure of the particular female, who is a rugby player. Moreover, for the calculation it is required to estimate the expenditure of energy of female in ‘heavy’ daily level of intensity (Jirage, 2008). It has been observed that the ‘heavy’ daily level of intensity expenditure includes activities like heavy manual work, basketball, soccer and climbing among others. In this regards, the expenditure of intensity is BMR* Activity Factor = [1525 * 1.9] = 2897.5. The Estimated Energy Intake per Day Macronutrient Intake g.day-1 Kcal.day-1 Intake g.kg-1.day-1 Carbohydrate 305 4 kcal (305*4/70) = 17.42 Protein 105 4 kcal (105*4/70) = 6 Fat 140 9 kcal (140*9/70) = 18 Estimated Energy Intake per day 17 kcal Figure 1: The Estimated Energy Intake per Day The Energy Balance In this section the aim is to identify the relationship between input of energy and output of energy. In can be asserted that intake of proper nutritional diet helps the sports person to perform effectively. On the other hand, the energy is lost in order to complete a task/ work and also while doing physical exercise. Simultaneously, it has been observed that human being release their energy during sleeping time as well (U.S. Department of Health & Human Services, n.d.). Figure 2: The Energy Balance Source: (U.S. Department of Health & Human Services, n.d.) In accordance with Melby & Hickey (2005), in order to ensure energy balance for a sports person, nutition foods and diet includes fresh fruits, vegetables, minerals and fluid is highly essential for human body. The nutritional diet helps the sports person to stabalise the body weight for the enhnacement of his/her performance. On the other hand, the fluid consumption helps in regulating the level body heat and resistence of the sportsperson within a harshenvironment. Thus, it can be affirmed that maintaining energy balance will enhance the efficieny of a sports person and improve their performance level (Melby & Hickey, 2005; Macalester College, 2011). Macronutrient Data Conversion Macronutrient Percentage of energy derived from each Macronutrient Carbohydrate (4/17) *100 = 23.52 % Protein (4/17) *100 = 23.52 % Fat (9/17) *100 = 52.94 % Figure 3: Macronutrient Data Conversion Client Feedback From the above calculations it has been witnessed that professional sports persons should maintain a proper nutritional diet. In this context, after reviewing the medical science report of the female client’s it has been observed that the consumed food should have nutritional value and provide energy while performing tasks. Along with this, it has also been revealed that diet list of the professional sports persons should contain a proper balance of calcium, iron, sodium and vitamin among others. In case of vitamin it is evidential that vitamin A, B1, B2, B3, B6 and B12 enhances the energy level of a professional sports person. Moreover, in order to be efficient, professional sports person should undertake regular exercise along with balanced nutritional diet. In accordance with Melby & Hickey (2005), balanced nutrition acts like fuel for enhancing the performance of professional sport person (Melby & Hickey, 2005). Figure 4: List of Essential Food Items (Source: Dunford & Doyle, 2012) Taking into consideration the above figure, it has been observed that the approximate BMR for female sports persons is 1525 Kcal/day-1. This signifies that the female sports person is fit enough to perform better in her sports career. Moreover, it has been observed that the BMR level within individuals varies with their age factor. In order to maintain this BMR the female sports person will have to consume nutritional diet on a regular basis (Dunford, & Doyle, 2012) Ideal Food Pyramid for Athletes Figure 5: Ideal Food Pyramid for Athleties (Source: Dunford, & Doyle, 2012) From the above food pyramid it can be recommended that consumption of sweet/salty snacks and drinks can enhance the level of iodine and fluoride in body of the sports person. Similarly, oils, fats and nuts can enhance vitamin and calcium in the body of athletes. It has been identified that 20-30 grams of nuts would be most ideal for an adult person. Consumption of 10 grams of butter every day can suffice the required level of vitamins in human body. On the other hand, dairy products such as milk and ghee are the primary source of protein and fat. Apart from this, cheese, meat, fish and eggs are also an essential diet, which can enhance the level of energy for human being (Dunford & Doyle, 2012). In accordance with Dunford & Doyle (2012), in order to make proper nutrition diet, professional sports individuals should consume high amount of vegetable and foods after performing various physical activities. In addition with this, grain products such as rice, wheat and bread among others helps to fulfil the required amount of carbohydrate, magnesium and iron in human body. On the other hand, caffeinated beverages such as tea and coffee do not have much nutritional value for the professional sports person. Moreover, it has been identified that few health drinks contain certain amount of calories, which o enhance the level of energy of the sports person and assist them to perform better (Dunford, & Doyle, 2012). From the above discussion, it has been observed that the BMR of a female sports person’s should be 1525 Kcal/day-1. However, being a heavy sport person playing rugby, she expense 2897.5 Kcal/day-1. In order to maintain the balance between energy expenditure and energy input, it has been recognised that female sports person should specially emphasise on nutritional diet to ensure greater effectiveness in their performance. As per the medical science report of the female rugby sports person, it has been witnessed that the level of carbohydrate and protein is approximately 23.52 %, whereas amount of fat is 52.94 % (Gil-Antunano & et. al., 2009). In accordance with Layman & et. al., (2003), the ideal level of protein ratio is 3.5 gram/day for the sports person (Layman & et. al., 2003). In case of the female sports person it has been observed that consumption level of protein is 4 gram/day, which can be stated as an appropriate consumption of nutritional diet. Similarly, in case of carbohydrate ideal consumption level is 3.5 gram/day. In this regards, it can be asserted that consumption level of carbohydrate is also appropriate for the female sports person. On the other hand, it has been perceived that the consumption of fat should be less than 30 % and greater than 15 % in a day. Therefore, it has been identified that the level of fat consumption is almost about more than 50 %, which is tentatively 20 % greater than that of the ideal level affecting their performance and energy level. Thus, after analysing the diet list it can evidently recommended that the professional female sports persons should have proper consumption of food and maintain a nutritional diet on a daily basis to ensure incredible performance (Layman, & et. al., 2003). In accordance with USDA Center for Nutrition Policy and Promotion (2010), to maintain the energy balance, the female sports person should consume food on repeated intervals, which helps them to generate energy on a regular basis for enhanced performance. Moreover, it has been observed that in case of female sports individuals 1600 to 2400 calories per day is required in order to maintain the energy balance throughout the whole day after vigorous hard word. In this regards, it can be recommended that the female sports person should follow the above mentioned food pyramid in order to ensure long term energy balance and incredible performance in the heavy sports field (USDA Center for Nutrition Policy and Promotion, 2010). Micronutrient Female sports person should maintain the level of micronutrient such as calcium and retinol-equation significantly to ensure high performance. In this regard, consuming proper diet can increase and ensure the calcium and retinol-equation in human body. Apart from this, through ensuring micronutrient the female sports person can maintain effective energy balance for high balance (Anderson, & et. al., n.d.). During the 21st century, modern medical sciences have helped the sports person to gain adequate knowledge regarding their fitness and nutritional diet (Maughan & Burke, 2012). Summary In order to summarise the medical report of the female sports person it can be evidently asserted that the protein and carbohydrate consumption level per day is almost appropriate for her. However, it has been revealed that the consumption of fat is little higher than that of the ideal level of consumption. Thus, it can be apparently affirmed that during consumption of food, the female sports person should emphasis towards food pyramid in order to stay fit and healthy for long term period. Apart from this, it has been witnessed that irregular food consumption can affect the performance of a sports person and it can also reduce the weight of professional sports person. Thus, in can be recommended that during the diet the female rugby player should consume food on repeated intervals in order to maintain the energy level successfully. It will ensure the stability of body weight and enhance the performance of the sport professionals. Consequently, to conclude the topic it can be apparently asserted that proper nutritional diet helps in maintaining the physical fitness of the sports person and enhance their performance. References Anderson, J. & et. al., No Date. Nutrition for the Athlete. Food and Nutrition Series, 1-4. Dunford, M. & Doyle, J. A., 2012. Nutrition for Sports and Excersise. Cengage Learning. Gil-Antunano, N. P. & et. al., 2009. Food, Nutrition and Hydration in Sports. Center of Sports Medicine, 1-28. Jirage, K., 2008. Basal Metabolic Rate. Buzzle. [Online] Available at: http://www.buzzle.com/articles/basal-metabolic-rate.html [Accessed August 08, 2014]. Kreider, R. B. & et. al., 2010. ISSN Exercise & Sport Nutrition Review: Research & Recommendations. Journal of the International Society of Sports Nutrition, Vol. 7, Iss. 7, pp. 2-43. Layman & et. al., 2003. A Reduced Ratio Of Dietary Carbohydrate To Protein Improves Body Composition And Blood Lipid Profiles During Weight Loss In Adult Women. Journal of Nutrition, Vol. 133, Iss. 2, pp. 7-411. Macalester College, 2011. NSCA Sports Nutrition. Educating Program. [Online] Available at: http://athletics.macalester.edu/custompages/Deno_Videos/nutrition/nutrition_for_strength_and_power_athletes.pdf [Accessed August 08, 2014]. Melby, C. & Hickey, M., 2005. Energy Balance And Body Weight Regulation. Sports Science Exchange, Vol. 18, Iss. 4, pp. 1-6. Maughan, R. & Burke, L., 2012. Nutrition for Athletes. The Nutrition Working Group of the International Olympic Committee, pp. 1-66. The American Council on Exercise, 2014. Resting Metabolic Rate: Best Ways to Measure It—And Raise It, Too. Ace Fitness. [Online] Available at: http://www.acefitness.org/certifiednewsarticle/2882/resting-metabolic-rate-best-ways-to-measure-it-and/ [Accessed August 08, 2014]. USDA Center for Nutrition Policy and Promotion, 2010. Energy Balance and Weight Management. Report of the DGAC on the Dietary Guidelines for Americans, pp. 1-86. U.S. Department of Health & Human Services, No Date. Parent Tips. Energy Balance: Energy In & Energy Out. [Online] Available at: https://www.nhlbi.nih.gov/health/educational/wecan/downloads/energy-worksheet.pdf [Accessed August 08, 2014]. Read More