Triathlete Nutrition Strategy: Calories, Hydration, and Carb Needs

This assignment provides a detailed analysis of the nutritional needs of a male triathlete aiming to turn professional. It calculates the daily requirements of carbohydrates, protein, and fat, converting these into caloric values. Two different methods are used to estimate the athlete's Resting Metabolic...Read More

Total calories and grams and on the bike nutrition
hydration and carbohydrates
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Contents
Part 1................................................................................................................................................3
Part 2................................................................................................................................................7
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Given data:-
Here are explain the detailed about the athlete and its overall level of body needs.
Athlete – brain, Male Triathlete
Level – Considering turning professional
Age – 25
Weight – 163.7 Ibs (8% body fat)
Height – 5’10.5”
Part 1
1A. Calculate daily grams of Carbohydrates, protein and fat for Brian
To Dietary guideline for recommends that carbs provide 45%-65% of daily calories intake
for age groups and sexes. As per given detailed, It would be calculated the carbohydrates, protein
and fats for brian.
Calculate Protein
 (163.7)/2.2 = 74.4 kg
 74.4kg (.8g/kg) = 59 g
 74.4kg (1.0g/kg) = 74g
Calculate Carbohydrates
To consume 60% of total daily calories from carbohydrates sources:-
A moderately active 25 years old Athlete who requires 28000 calories a day. It needs to be
consumed 1680 calories from carbohydrates actual sources.
Fruits, vegetables, grains and milk are richer source of carbohydrate.
Calculate Fats
An athlete consume 2000 calories per day. How many calories and grams of fat, he was
consumed calories each day. 1 gram of fat= 9 calories
 2000 calories x 0.20= 400 calories from fat
 (400 calories) / (9 calories/g) = 44 grams of fat per day
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1B. Convert grams of protein, carbs and fat to calories of each
Protein – 1.2 -1.7 grams per kg
Convert into grams-
(163.7)/ (2.2g/kg) = 74.4 kg
74.4 kg x 1.2 g/kg = 89 g
74.4 kg x 1.7 g/kg = 126 g
Hence, it has calculated the protein grams in range between 89 g – 126 g
Carbohydrates - 8-12 grams per kg
Convert into grams-
(163.7)/ (2.2 g/kg) =74.4 kg
74.4 kg x 8 g/kg = 595 g
74.4 kg x 12 g/kg = 892 g
Hence, it has calculated the Carbohydrates grams in range between 595 g – 892 g
Fats – 1.0 -2.0 grams per kg
Convert into grams-
(163.7)/ (2.2 g/kg) =74.4 kg
74.4 kg x 1.0 g/kg = 74.4 g
74.4 kg x 2.0 g/kg = 148 g
Hence, it has calculated the fats grams in range between 74 g – 148 g
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1C. Add more calories from protein, carbs and fat to identify total calories
Add Calories in Protein
Total Calories of protein- 1.55 g + 1.94 g = 3.49 grams
Add Calories in Carbs
Total Calories of Carbohydrates- 5.83 g + 7.12 g = 12.95 grams
Add Calories in Fats
Total Calories of Fats- 2.59 g + 4.53 g = 7.12 grams
2A. by using method-2, calculate RMR for this athlete with the help of Cunningham equation
By using Method-2
Cunningham Equation-
500+ (22 x LBM)
7.12LBM – Lean body Mass
Weight of athlete= 163.7 kg and 8% body fat
8% kg of 163 = 13.04 kg
LBM = 13 kg
Calculate Cunningham equation-
500+ (22 x 13) = 786 kg
2B. Multiply RMR result by activity factor of 1.75 -1.8 to estimate total daily calorie needs.
As per estimating the total daily calories needs, it has been multiplied the result by activity
of factors whose range between 1.75 to 1.8
RMR Activity
 786 kg x 1.75 =1375.5 g
 786 kg x 1.8 = 1414.8 g
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2C. Convert calories of carbohydrates, protein and fat to grams.
Calorie Distribution to grams:-
Carbohydrates- 45-55%
Convert into grams 45% - 5.8319019 grams
Convert into grams 55% - 7.127 grams
Fat- 20-35%
Convert into grams 20% - 2.59 grams
Convert into grams 35% - 4.53 grams
Protein- 12-15%
Convert into grams 12% - 1.55 grams
Convert into grams 15% - 1.94 grams
3. Compare between 2 result and outcome. What are differences & similarities
On the basis of comparison, it has been calculated two different results and outcome which
means that athlete consume protein, carbohydrates and fats on regular basis. It may be identified
the differences on multiple levels. In first calculation, the overall level of carbohydrates: - 5. 83 –
7.12, fats: - 2.59 – 4.53, protein: - 1.55 – 1.94. It means that shows a different result or outcome.
On the other hand, it can be estimated or calculate total calories of Athlete such as:-
 786 kg x 1.75 =1375.5 g
 786 kg x 1.8 = 1414.8 g
The similarity in result to consider an equal distribution of calories but the level of protein,
carbohydrates and fats are completely different.
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Part 2
Brian ride time = 3 hours and 30 minutes = 210 minutes
Rides with 24 ounce water bottles = 48 ounce fluid (One bottle filled with water and second with
Gatorade)
1 A
Recommended fluid = 3 – 8 Ounce for every 15 to 20 minutes
If or 15 to 20 minutes Brian needs 3 Ounce to 8 Ounce of water
Then for 210 minutes Brian will require
= (210*3)/15 to (210*8)/20
= 42 to 84 Ounce of water for 210 Minutes of bike ride or for 3 hours and 30 minutes of bike
ride.
1 B
As per the above explained answer if Brian consume e Ounce liquid in every 15 minutes
then The Athlete won’t be required to refill his water bottles but if he consumes 8 Ounce fluid in
every 20 minutes then he would require (84 Ounce – 48 Ounce) 36 Ounce of more fluid to be
refilled from water fountain.
2 A
Recommended carbohydrate intake 30 to 60 gm per hour during bike ride
= 30 grams carbohydrate per hour to 60 gram per hour
= For 3 hours and 30 minutes Brian require
=3.5*30 to 3.5*60 gm
=105 gm to 210 gm carbohydrate
Hence proved
It clearly helps in understanding that Brian s required to consume at least 105 gm to 210 gm
carbohydrate during his bike ride
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2 B
Suppose if 24 Ounce Gatorade consist of 42 grams of Carbohydrates
As per analysis,
Then as per this assumption Brian require 63 grams to 168 gm of carbohydrates additional grams
with him. He can carry frits like Banana with him. One medium size banana consists of 27 grams
of carbohydrates. So he can carry 2to 7 bananas with him
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