Energy to Burn by Julie Upton
* Suggested body fat for
- Tennis players - 11%
- Road cyclists - 11%
* Resting Metabolic Rate
RMR = 88.36+(4.8 x height in cm)+(13.4 x weight in kg)-(4.33 x age)
Example:
67inches to cm=170.18
180lbs to kg = 81.65
age = 24
RMR = 88.36+(4.8 x 170.18)+(13.4 x 81.68) - (4.33 x 24) = 1895.42
RMR x 1.5 = Weight maintenance for light exercises
RMR x 1.8 = Moderately active people
RMR x 2.0 = Exercise over an hour a day
RMR x 2.4 = Weight maintenance for endurance athletes
-subtract 500 calories to lose 1lb per week
-subtract 1000 calories to lose 2lb per week
Example:
RMR x 2.0
18.95.42 x 2.0 = 3790.84
- 1000 to lose 2 lbs per week
=2790.84 calorie intake
* Tips at losing weight - by top athletes
- No Fad diets
- Find motivators
- Preseason to lose weight - zap calories
- Organize kitchen so healthy meals are visible
- Diet at night - Sleep through the hunger rather than being awake
- Keep food log
- Limit liquid calories
- Get on scale - weekly
* CARBS
- Simple Carbs
Monosaccharides Disaccharides
Glucose + Glucose = Maltose
Glucose + Fructose = Sucrose
Glucose + Galactose = Lactose
- Feed the brain - go grain
-Eat veggies - 2.5 cups per day
-Energize for exercise - CARBS
For training days - 2.3-3.2g per body weight(in lbs)
Example:
180 x 2.3 = 414g
180 x 3.2 = 576g
414g-576g of carbs for training days
For Endurance Athletes - 3.2 - 4.5 per body weight(in lbs)
Example:
180 x 3.2 = 576g
180 x 4.5 = 810g
576g-810g of carbs for endurance days
- Carbs during exercise
for over an hour - 30-60g every hour
2-3 hours - 45-90g every hour
-Recovery
within 30 minutes of finishing exercise - .5g of carbs per body weight(in lbs)
180 x .5 = 90g
* Protein
- How much do you need?
- Recreational exerciser = .36-.45g per lb
- Serious resistance = .68-.77 per lb
- Serious resistance athlete in training = .45-.55g per lb
- Serious Endurance athlete = .55-.73g per lb
- Female Athletes = 15% lower than above
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