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BUILDING A PERSONALISED DIET PLAN FOR YOUR CLIENT The first 3 steps for creating a sound nutritional plan Copyright © TheHealthSciencesAcademy.org
BUILDING A PERSONALISED DIET PLAN FOR YOUR CLIENT
The first 3 steps for creating a sound nutritional plan
Copyright © TheHealthSciencesAcademy.org
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Introduction
Here is what you will learn in this unit: The role of diet on fitness, athletic performance and recovery Dietary guidelines for sports and exercise The International Olympic Committee’s opinion on sports nutrition Energy availability and exercise expenditure The importance of calculating your client’s energy requirements The 3-step process to assess your client’s ideal caloric intake How to calculate your client’s BMR Physical activity intensity and energy expenditureIncludes the following downloadable client materials for immediate use: Table: Caloric Expenditure Per Hour of Exercise Client Daily Caloric Requirement Planner
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Sports and exercise nutrition
Scientific research confirms that diet affects performance! There is no single diet that suits all. Everyone has different
nutritional needs. Some athletes require more calories,
protein or vitamins than others; and each sport has its unique nutritional demands. A personalised nutritional strategy can help
support any training programme, whether your client is training for fitness or for competition; promote efficient recoverybetween workouts; reduce the risk of illness or overtraining; or help achieve peak performance.
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Dietary guidelines for sports and exercise
There is broad scientific agreement as to what constitutes a healthy diet for sports and exercise.
The guidelines in this course are based on the conclusions of the following organisations: The International Olympic Committee Consensus Conference
on Sports Nutrition in 2003 and 2010 (IOC, 2011; IOC 2003), and the IOC Medical Commission (IOC, 2014)
The Joint Position Statement of the American College of Sports Medicine, American Dietetic Association, and Dietitians of Canada (ACSM/ ADA/ DC, 2009)
The 2007 consensus statement of the International Association of Athletic Federations (IAAF, 2007)
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©IOC
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International Olympic Committee
The IOC consensus highlights the importance of nutrition strategies in optimising elite performance.
It recognises the advances in sports nutrition, including: The new concept of energy availability (energy intake minus the
energy cost of exercise) The relevance of protein timing and intakes of 15-25g protein
after training to aid long-term maintenance or gain of muscle The greater intakes of carbohydrate (90g per hour) for exercise
over 3 hours The importance of vitamin D for performance The need for a personalised hydration plan to prevent
dehydration as well as hyponatraemia.
The process leading to publication was extremely thorough and drew on the combined expertise of many of the world’s leading sports nutrition experts
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Test your knowledge!
Are the following statements true or false? (circle the appropriate answer)
a) Diet doesn’t affect athletic performance
b) There is broad scientific agreement as to what constitutes a healthy diet for exercise
c) All athletes should aim to consume the same amount of protein
List 3 advances in sports nutrition that the International Olympic Committee recognises:
1.
2.
3.
TRUE - FALSE
TRUE - FALSE
TRUE - FALSE
* The correct answers to the true or false exercise can be found in the next page. Do not peek! Try to solve it yourself first.
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Exercise Answers
a) FALSE. Diet affects athletic performance. Science confirms that. A well-planned nutritional strategy can promote efficient recovery between workouts; reduce the risk of illness or overtraining; or help achieve peak performance.
a) TRUE. There is sufficient scientific consensus as to what constitutes a healthy diet for sports and exercise. The International Olympic Committee recognises that.
b) FALSE. Some athletes require more protein than others. Each sport has its unique nutritional demands. But most importantly, every athlete is different and requires different nutrients, at different times and in different proportions. We will be exploring this in detail throughout the course.
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Researchers have recently identified the concept of energy availability as follows:
Energy availability = dietary intake exercise energy expenditure
In other words, energy availability is the amount of energy available to the body to perform all other functions after exercise training expenditure is subtracted.
What’s energy availability?8
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Did you know?
For women, it’s been suggested that 30 calories per kilogram of fat-free mass (FFM) a day should be the lower threshold of energy availability in order to support vital bodily functions (Note: Fat free mass, FFM, includes muscles, organs, fluid and bones)
This means that if your total body weight is, for example, 60 kilograms and your fat free mass is 50 kilograms, your energy availability is (30 calories x 50kg FFM) = 1,500 calories
You’d need a caloric intake of at least 1,500 calories for your body to perform all the functions that don’t include exercise!
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How many calories do we expend during exercise?
Workout Calories per hour
Aerobics – High Intensity 520
Aerobics – Low Intensity 400
Badminton 370
Boxing (sparring) 865
Cycling (16 km per hour) 385
Cycling (9 km per hour) 250
Judo 760
Rowing machine 445
Running (3.8 min per km) 1,000
Running (5.6 min per km) 750
Squash 615
Tennis (singles) 415
Weight training 270 to 450
This table shows the calories expended during one hour of exercise.
The figures are based on an athlete or regular exerciser weighing 65 kg.
Values will be greater for heavier body weights, and lower for smaller body weights!
Download and print the complete table with Caloric Expenditure Per Hour of Exercise (you’ll find this in your client materials!)
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Calculating energy requirements
It is crucial that your client meets their energy (or caloric) needs during hard periods of training in order to achieve improvements in performance and maintain good health.
Failure to consume sufficient energy can result in muscle loss, reduced performance, slow recovery, disruption of hormonal function, and increased risk of fatigue, injury and illness.
Your client’s daily calorie needs will depend on his/her genetic make-up, age, weight, body composition, daily activity and training programme.
It is possible to estimate the number of calories your client needs daily from his/her body weight and level of daily physical activity.
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Assess your client’s daily energy requirements in 3 simple steps
Computing your client’s caloric needs
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Step 1 – BMR
BMR (Basal Metabolic Rate) is the number of calories you burn at rest (to keep the heart beating, lungs breathing, maintain body temperature, and sustain bodily functions).
BMR accounts for 60 to 75% of the calories you burn daily. Generally, men have a higher BMR than women!
Estimate your client’s basal metabolic rate (BMR): As a rule of thumb, BMR uses 22 calories for every kilogram of a woman’s body weight and 24 calories per kilogram of a man’s body weight:
Female BMR = weight in kg x 22 Male BMR = weight in kg x 24
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BMR example
Jenny’s weight is 61 kgo Her BMR is calculated as follows:o 61 x 22 = 1,342o Jenny’s BMR is 1,342
Geoff’s weight is 83 kgo His BMR is calculated as follows:o 83 x 24 = 1,992o Geoff’s BMR is 1,992
What’s your BMR?• Your weight in kg?: _______• Male (x24) or Female (x22)? x______• My BMR is = _______
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Step 2 – PAL
Physical Activity Level (PAL) is the ratio of your overall daily energy expenditure to BMR.
Physical activity includes all activities from doing the housework to walking and working out in the gym.
The number of calories you burn in any activity depends on body weight, type of activity and duration of that activity.
Select your client’s physical activity level (PAL): Choose from one of the following, depending on your client’s activity:
Mostly inactive or sedentary (mainly sitting): 1.2 Fairly active (includes walking and exercise 1-2 x week): 1.3 Moderately active (exercise 2-3 x week): 1.4 Active (intensive exercise more than 3 x week): 1.5 Very active (intensive exercise daily): 1.7
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Adapted from
AC
SM/A
DA
/DC
, 2009 & IO
C, 2014
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PAL example
Jenny exercises 3 times a week Jenny’s PAL is 1.4
Geoff does heavy exercise 7 days per weekGeoff’s PAL is 1.7
What’s your PAL (Physical Activity Level)?My PAL is: ______
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Step 3 – DCN
Work out your client’s Daily Caloric Needs (DCN): To calculate your client’s daily caloric needs (DCN),
multiply their BMR number (from Step #1) by the PAL number (from Step #2):
Daily Caloric Needs (DCN) = BMR x PAL
This figure gives you a rough idea of your client’s daily calorie requirement to maintain his/her weight.
If your client eats fewer calories, he/she will loseweight
If your client eats more, then he/she will gain weight
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DCN example
Jenny’s BMR is 1,342 and her PAL is 1.4
o Therefore, Jenny’s DCN is calculated as follows: o 1,342 x 1.4 = 1,879o Her daily energy requirement is 1,879 calories
Geoff’s BMR is 1,992 and his PAL is 1.7o Therefore, Geoff’s DCN is calculated as follows:o 1,992 x 1.7 = 3,386o His daily energy requirement is 3,386 calories
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Practical Assignment
Calculate your own Daily Caloric Needs!1. Are you male or female?: M (x 24) - F (x 22)2. What’s your weight in kilograms? ____ kg3. What’s your BMR? (use the below formula)
Weight in kg ____ x Male/Female quotient ___ = BMR ____
4. What’s your PAL? ____5. Calculate your DCN = BMR ____ x PAL ___6. My Daily Caloric Need is: _______ calories
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Where should these calories come from?
By now you’re able to work out your client’s ideal caloric intake per day
These calories should come from specific amounts of protein, carbohydrates and fats (also known as macro-nutrients) as well as essential vitamins and minerals (micro-nutrients)
In the following modules, you will learn how to calculate the macronutrient amounts that your client should consume to support their training: How much protein? How much (and which) carbohydrate? What percentage of fats?
Complete the Daily Caloric Requirement Planner (next page) with your client’s numbers. Keep it in your files as you’ll be coming back to it later on!
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Daily Caloric Requirement Planner
Client Name: ___________________________________ Date: __ / __ / __
• Gender: M (x 24) F (x 22)• Weight: ______ Kg• BMR calculation: Kg ______ x Male (24)/Female(22) quotient• BMR (Basal Metabolic Rate) is: _______
• Physical Activity Level (PAL). Check the applicable box: Mostly inactive or sedentary (mainly sitting): 1.2 Fairly active (includes walking and exercise 1-2 x weekly): 1.3 Moderately active (exercise 2-3 x weekly): 1.4 Active (intensive exercise more than 3 x weekly): 1.5 Very active (intensive exercise daily): 1.7
• Daily Caloric Need (DCN) = BMR ______ x PAL _____ = _______ calories
IDEAL ENERGY INTAKE IS : __________ calories a day
Use this planner to calculate your client’s daily caloric requirement per gender and physical activity level:
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Fine-tuning your client’s dietary plan
Throughout your course, you will learn how to engineer and adjust your client’s nutritional intake to support the type of activity, sport or exercise programme that he/she is undertaking, such as:
Endurance Power and strength Weight (fat) loss Weight (muscle) gain Competition Fuelling muscles before, during, and after exercise Building and repairing muscles Replacing sweat lossesPlus your graduation bonus! Supplements, performance enhancers and engineered sports foods (You’ll get this once you pass your final exam!)
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Additional Resources
PDF. Nutrition for athletes guide. International Olympic Committee (IOC).
Book. The Encyclopaedia of Sports Medicine: An IOC Medical Commission Publication, V-19. 2014. International Olympic Committee (IOC). Worldcat preview here.
PDF. International Olympic Committee Consensus Statement on Sports Nutrition. 2010.
J Am Diet Assoc. 2009 Mar;109(3):509-27. Erratum in J Am Diet Assoc. 2013. Dec;113(12):1759. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance.
Med Sci Sports Exerc. 1996 Jan;28(1):85-91. The influence of physical activity on BMR.
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Additional Resources (continued)
Basal metabolic rate studies in humans: measurement and development of new equations. PMID: 16277825
Public Health Nutr. 2005 Oct;8(7A):940-52. The conceptual framework for estimating food energy requirement. PMID: 16277813
Public Health Nutr. 2005 Oct;8(7A):994-1009. Energy requirements of adults. PMID: 16277816
Prev Chronic Dis. 2006 Oct; 3(4): A129. Published online 2006 Sep 15. An Easy Approach to Calculating Estimated Energy Requirements. PMCID: PMC1784117
Singapore Med J. 2012 Nov;53(11):744-9. Predicting basal metabolic rates in Malaysian adult elite athletes. PMID: 23192502
J Med Invest. 2012;59(3-4):253-60. Basal metabolic rate and body composition of elite Japanese male athletes. PMID: 23037196
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