Macroelements, Water, and Electrolytes in Sports Nutrition - Research Paper Example

Completion of table on the energy intake in kilocalories NUTRIENT Mean g.d-1 kcal.d-1 CARBOHYDRATE 155 620 FAT 62 558 PROTEIN 66 264 Total 283 1442 The energy intake by the client shows that there is more carbohydrates contributing to the much of the energy. Fat also contribute to the energy requirement by the athlete and this is mainly when the demand rises due to long hours of exercise (Benardot and Benardot, 2006). Proteins are taken in low quantity since they are not much needed in the provision of energy. Clients sporting demand The demand of the client in sport involves the reduction in the weight from 55 kilograms to 52 kilograms to enable better performance by the client. The demand can be achieved through calories restriction (Driskell and Wolinsky, 1999). The restriction will sabotage the efforts of the client to keep fit and will enable the performance of the client. The fats of the body should not be shed off fast by the client as this may not work in the way that is desired by the client’s ambition (Benardot and Benardot, 2006). The intake of the calories should be reduced. The diet that is required by the client is that which will enable the exercising of the client for the few hours and also which enable the recovery of the client after the exercise. This makes the client to demand more on carbohydrates than any other food in the diet (Driskell and Wolinsky, 1999). More of the carbohydrates with less of other food will make the reduction of the weight possible drop of the three kilograms. Energy intake and expenditure The difference between the energy intake and the expenditure of the energy in the client is -609 kcal.d-1 the energy expenditure and intake should be increased in the diet of the client due to the exercises that are done by the client thee expenditure of the client is increasing from day one as more exercise is done by the client. The client needs more energy in the training and the exercise. The energy intake in the client should be through the consumption of more carbohydrates as the main micronutrient. In the clients diet there is no inclusion of vitamins and minerals in the diet (Benardot and Benardot, 2006). The carbohydrates should also be increased in the diet of the client as the carbohydrates will provide to the client enough energy to meet the demands in the training of the client. The energy that will be given by the carbohydrates will enhance the adaptation and also the recovery by the client between the exercise periods (Eberle, 2000). The client will also need a lot of fluid in the diet as the fluid will serve the ensuring of hydration before the exercise, during the exercise and after the exercise. The recommendations that are needed by the athlete in the diet in the athletes diet is carbohydrates of not less than 55% of the diet, protein in the diet between 12-15% and 30% of fat in the diet. When there is need for more time in the exercise, the client will need do adjust the carbohydrates that is taken to about 60-70% to meet the required energy (Fink, Burgoon, and Mikesky, 2006). The alteration of the diet as in the recommendation will enable the client to meet the energy requirements and also the vitamin will repair the worn out tissues due to the injury the client is likely to have. Carbohydrate intake Carbohydrates are much important in the diet of the client as it will enable the smooth exercise. Carbohydrates are important in the body of an athlete in the maintenance of the energy demands of the body (Davey, 1935). When the carbohydrates are not included in the diet of the athlete, the body of the athlete will start the breakdown of proteins in the muscle tissues to meet the energy needs. The breakdown of the proteins in the muscle will lead or expose the client to infection and illness (Driskell, 2000). Exercises by athletes require high amount of energy and the demand increases with the time that the person takes in the exercise (Davey, 1935). The sources of carbohydrates that an athlete needs to consume in the body include complex carbohydrates from potatoes and cereals (Insel, Turner and Ross, 2007). Simple carbohydrates can be obtained from the athlete through the consumption of food such as milk, fruits, honey and sugar. The carbohydrates are broken down during digestion to glucose and stored in the muscles as glycogen (Fink, Burgoon, and Mikesky, 2006). The client requires more carbohydrate in the diet to increase the energy levels in the body for better performance of the athlete and also enable the loss of the weight that is needed by Meyrem. Fat intake Fats are important in the body of an athlete as it provides the body with energy to run activity. The energy that are provided to an athlete in the moderate to long exercises are provide by the fats in the athlete (Insel, Turner and Ross, 2007). The hormones manufacture in the body is through molecules that are from fats. The steroid hormone is essential in the energy demand in the athlete during exercise. Inflammation is a major process in the body of an athlete especially in the muscles. Fats are needed to regulate the level of inflammation in the body of an athlete (Eberle, 2000). Fat in the body of an athlete produces much energy as compared to the breakdown of carbohydrates. The intake of more fat in the body of the athlete brings more complication and the intake should be reulated. The client is an athlete that carries out light exercises and thus much fat are not needed in the body. The fat of 21% in the body of the athlete should be reduced to 12% as through this is when the athlete will keep fit and also there will be the reduction of the weight to the desired (Fink, Burgoon, and Mikesky, 2006). When there is need to increase the exercise done, the client will require taking more of the fats in the diet Protein intake Proteins in athletes are essential such that they are also sometimes used in the provision of energy when they are metabolized. The proteins are stored in the muscles and helps in the building of the muscles in the athlete (Davey, 1935). The proteins in the body of an athlete contain the essential amino acids that are needed by the body and the acids are supplied from foods such as meat, fish and eggs (Fink, Burgoon, and Mikesky, 2006). An athlete can also obtain incomplete amino acids from foods such as vegetables, fruits and nuts. Athletes that are vegetarians always get the incomplete proteins (Driskell, 2000). Essential protein requirement by athlete is that which is not much since the large amounts of protein will not make the body of the athlete have the correct weight desired. In the diet of an athlete, about 10to 15% of the total calories consumed should come from proteins. The other should come from carbohydrates and fats (Driskell and Wolinsky, 1999). The client need to reduce the amount of protein that is consumed since the continuous consumption of more of protein builds up the body weight but Meyrem needs to reduce the body weight (Day, 1991). The reduction will enable her to attain the desired body weight for the efficiency of her exercises. The health of the athlete will also be enhanced due to the building of the muscles (Insel, Turner and Ross, 2007). Vitamin and water are also much essential in the diet for the client as there will be the protection of the client against continuous injuries and infection as there will be the repair of the worn out tissues (Driskell, 2000). The rate of recovery after the exercise by the client will be increased when there is water in the body. The water will also be required for the transportation of products in the body of the client to make the body fit for the exercises (Raschke, 1988). Summary of recommendations. The recommendations that are needed by the athlete in the diet in the athletes diet is carbohydrates of not less than 55% of the diet, protein in the diet between 12-15% and 30% of fat in the diet. When there is need for more time in the exercise, the client will need do adjust the carbohydrates that is taken to about 60-70% to meet the required energy (Day, 1991). There should be avoidance in the consumption of sugary and starchy food few minutes to the exercise. The alteration of the diet as in the recommendation will enable the client to meet the energy requirements and also the vitamin will repair the worn out tissues due to the injury the client is likely to have (Raschke, 1988). Completion of table The carbohydrates are the more needed by the athlete followed by the fats and minimal proteins are required in the body. NUTRIENT g.d-1 kcal.d-1 g.kg.d-1 % CARBOHYDRATE 155 620 2.82 55 FAT 62 556 1.18 30 PROTEIN 66 264 1.2 15 Total 283 1440 4 100 References Benardot, D. and Benardot, D. (2006). Advanced sports nutrition. Champaign, IL: Human Kinetics. Davey, C. (1935). The testimony of athletics to the advantages of a vegetarian diet. London: London Vegetarian Society. Day, B. (1991). High performance demands a high performance diet. Louisville, KY: An Apple AA Day. Driskell, J. (2000). Sports nutrition. Boca Raton, FL: CRC Press. Driskell, J. and Wolinsky, I. (1999). Macroelements, water, and electrolytes in sports nutrition. Boca Raton [Fla.]: CRC Press. Eberle, S. (2000). Endurance sports nutrition. Champaign, IL: Human Kinetics. Fink, H., Burgoon, L. and Mikesky, A. (2006). Practical applications in sports nutrition. Sudbury, Mass.: Jones and Bartlett Publishers. Haugen, D. and Musser, S. (2012). Nutrition. Detroit: Greenhaven Press/Gale Cengage Learning. Insel, P., Turner, R. and Ross, D. (2007). Nutrition. Sudbury, Mass.: Jones and Bartlett Publishers. James, E. (1877). Practical training for running, walking, rowing, wrestling, boxing, jumping, and all kinds of athletic feats. New York: Published by Ed. James. Maughan, R. (2000). Nutrition in sport. Oxford: Blackwell Science. Maughan, R. and Burke, L. (2002). Sports nutrition. Malden, Mass.: Blackwell Science. Raschke, W. (1988). The Archaeology of the Olympics. Madison, Wis.: University of Wisconsin Press. Read More