HLTH 2021 Sports Nutrition Profile for Jessica Richardson

Age: 29 Gender (circle one): Male Female Height: _68_ inches (in) _172_ centimeters (cm) _1.72_ meters (m) Weight: _122_ pounds (lbs) _55_ kilograms (kg) BMI: Wt (kg) = 55 = 18.6 Ht (m2) 2.96 BMI category: Normal Sport/Activity: Bikram Yoga, Weight Lifting, Spinning, Pilates Position (if does not apply, put n/a): N/A Training Cycle (circle one): In season Pre-season Post-season Off-season N/A Training time requirements (hrs/wk): 100 hours per week

Estimating calorie requirements (avg/day): 1) 10 calories/lb: 1220 kcal

2) Harris-Benedict: 1. Male Resting Metabolic Rate (RMR)  = 66.47 + (13.75 x kg) + (5 x cm) - (6.76 x age)

Female Resting Metabolic Rate (RMR)  = 655.1 + (9.56 x kg) + (1.85 x cm) - (4.68 x age) 655.1 + (9.56 x 55) + (1.85 x 172) - (4.68 x 29) 655.1 + 525.8 + 318.2 - 135.72 = 1363 kcal

2. Activity factor (AF) 1.2 Sedentary (little or no exercise) 1.375 Lightly Active (light exercise/sports 1-3 days/week) 1.55 Moderately Active (moderate exercise/sports 3-5 days/week) 1.725 Very Active (hard exercise/sports 6-7 days/week) 1.9 Extra Active (very hard daily exercise/sports & physical job or 2X day training)

3. Estimated Energy Requirement (EER = RMR x AF) = 1363 x 1.55 = 2113 kcal

HLTH 2021 fa2012 3) Estimated Daily Energy (calorie) needs for training (Kundrat & Rockwell) Activity Category Calories/lb Calculated calorie range/lb Low (sedentary): 13 – 15 Active (30 – 60min/day) 16 – 18 Moderate (1 – 1 ½ hr/day) 19 – 21 18 x 122 = 2196 kcal High (1 ½ – 2hr/day) 22 – 24 Very High (2 – 3hr/day) 25 – 30

4) Estimating Daily Energy Needs for Male and Female Athletes (Dunford & Doyle) Level of Activity Example of activity level Energy expenditure Energy expenditure – – males (kcal/kg/d) females (kcal/kg/d) Sedentary (little physical During an acute recovery from injury phase 30 31 activity) Moderate-intensity exercise Playing recreational tennis (singles) 1 – 1 ½ hr every 35 38 3-5 days/week or low- other day; practicing baseball, softball, or golf 2 ½ hr intensity and short-duration daily, 5 days/week training daily Training several hours daily Swimming 6,000-10,000m/day plus some resistance 37 41 5 days/week training; conditioning and skills training for 2-3hr/day 37 x 55 = 2035 kcal such as soccer practice Rigorous training on a near Performing resistance exercise 10-15hr/week to 38-40 45 daily basis maintain well-developed skeletal muscle mass, such as a bodybuilder during a maintenance phase; swimming 7,000-10,000m/day and resistance training 3d/week, such as an elite swimmer; typical training for college, professional, and elite football, basketball, and rugby players Extremely rigorous training Training for a triathlon (nonelite triathlete) 41 51.5

Running 15mi (24km)/day or the equivalent (elite 50 or more 60 or more triathlete or equivalent)

HLTH 2021 fa2012 HLTH 2021 fa2012 Training 1) Training schedule for the week 2) Circle the day on which you are basing your recommendations Minutes/day Monday Tuesday Wednesday Thursday Frida Saturday Sunday y Cardio (low intensity) Cardio (low-moderate intensity) Cardio (moderate-high intensity) Bikram Spinning Spinning Bikram Yoga Bikram Yoga (45 min) and Bikram Yoga (90 min) Yoga Strength (low-moderate intensity) Pilat es (75 min) Strength (moderate-high intensity) Weight Weight circuit circuit (50 min) Flexibility

CHO range (g/kg) PRO range (g/kg) Fat range (%) Fluid range (ml) Recommended Recommended Recommended Recommended Macronutrient energy needs 5.5g/55kg = 303g 2.0g/55kg = 110g 25% = 59g 32 to 48 oz

Sweat Rate Calculation: 1. Pre-weight: _122_lbs Bikram Hot Yoga Class Post-weight: _120_lbs

Fluid consumed: _24_oz of water and/or sports drink

2. Pre-weight – post-weight = _32_ oz fluid lost (lbs*16oz/lb= _32_oz) + ____24____ oz fluid consumed = ____56____ oz of sweat loss per _1.5_ hours (workout duration)

HLTH 2021 fa2012 3. ___37__ oz of sweat loss per hour

{Drink _4_ to _6_ cups (__32__to__48__ oz) fluid per pound lost to replenish fluids.}

What are the vitamins/minerals & electrolytes that there may be increased need for in this athlete’s diet? Why?: (If none, state why not)

The heavy sweating in Bikram Yoga that is practiced often requires the need for electrolyte supplementation. I eat a variety of raw and cooked fruits and vegetables daily so there is not direct need for vitamin supplements.

HLTH 2021 fa2012