<p> HLTH 2021 Sports Nutrition Profile for Jessica Richardson</p><p>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</p><p>Estimating calorie requirements (avg/day): 1) 10 calories/lb: 1220 kcal</p><p>2) Harris-Benedict: 1. Male Resting Metabolic Rate (RMR)  = 66.47 + (13.75 x kg) + (5 x cm) - (6.76 x age) </p><p>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</p><p>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)</p><p>3. Estimated Energy Requirement (EER = RMR x AF) = 1363 x 1.55 = 2113 kcal</p><p>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</p><p>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</p><p>Running 15mi (24km)/day or the equivalent (elite 50 or more 60 or more triathlete or equivalent)</p><p>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</p><p>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</p><p>Sweat Rate Calculation: 1. Pre-weight: _122_lbs Bikram Hot Yoga Class Post-weight: _120_lbs</p><p>Fluid consumed: _24_oz of water and/or sports drink</p><p>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)</p><p>HLTH 2021 fa2012 3. ___37__ oz of sweat loss per hour</p><p>{Drink _4_ to _6_ cups (__32__to__48__ oz) fluid per pound lost to replenish fluids.}</p><p>What are the vitamins/minerals & electrolytes that there may be increased need for in this athlete’s diet? Why?: (If none, state why not)</p><p>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.</p><p>HLTH 2021 fa2012</p>