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Sports Nutrition: Calculating BMI, Carbohydrate and Energy Requirements

## Calculate Maria’s BMI and weight trend

Questions:
1. Calculate Maria’s BMI for her goal weight (Show your work). Discuss the weight trend:  Comment on your thoughts about her weight goals. Do you think they are appropriate, healthy, realistic given her sport and the timeline? Why or Why not?
Maria’s current BMI = 71.5 / ( 1.7 * 1.7) = 24.74
Maria’s goal BMI = 63 / (1.7 * 1.7) = 21.79
Since Maria’s BMI is greater than 18.5 and less than 30 so she is neither overweight
nor underweight. This states that she has desired range of BMI. But since she wants to
loose some weight for that first we have to calculate her BMR :
655 + (9.5 * 71.5 ) + (1.85 * 170) – (4.6 * 36) = 1483.15

2. Carbohydrate Recommendations:  Calculate Maria’s goal carbohydrate intake (as a range) using her current weight and the information found in your textbook. Take into account the type of sport she’s doing, and her training schedule.

3. Carbohydrate Recommendations Continued: Explain your rationale – why did you choose that range? What parts of her history, training schedule and goals led you to that choice?

4. Energy needs: Calculate Maria’s total energy requirement (TEE) using the Harris Benedict equation. The physical activity factors are in the lecture note, choose the correct one based on Maria’s activity level. Show your work or you will not receive any marks.

5. Fat recommendations: Calculate the fat needs of Maria using the Acceptable Macronutrient Range (AMDR) with the lower range of the energy requirement you calculated in question 4.

6. Maria has been hitting the wall (feeling fatigued and lightheaded) during her hilly and high intensity Tuesday runs at about the 45-60 minute mark. You noticed she doesn’t fuel with anything but water during her runs, and have identified she needs to add carbohydrates. How much carbohydrate should she fuel with during this run, and how often?

7. Give a specific example (including a link if there is a brand involved) of a carbohydrate-rich food she could easily eat or drink while running. How much would she need to take each hour?

8. Make three specific suggestions on how she could change her diet to address a lack of carbohydrates. Things you may want to consider:
-Amounts/portions
-Foods or fluids – adding or substituting
-Timing

9. We know that all three energy systems contribute to most sports. Describe how and when each energy system plays a role in a trail race such as the one Maria is training for in the fall.

10. Please include all references you have used for this assignment including course notes, textbook, websites etc in APA format.