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Body Mass Index (BMI) is a commonly used metric to assess whether an individual's weight is within a healthy range. However, it has limitations, especially for athletes, as it does not consider muscle mass. In this lab report, we will profile the nutritional requirements of two professional athletes, Josh Adams, a rugby union player, and Geraint Thomas, a cyclist, taking into account their specific needs and goals.
Energy expenditure refers to the amount of energy an individual utilizes over a specific period, typically a day, often measured in calories.
A calorie represents the energy required to raise the temperature of 1 kilogram of water by 1 degree Celsius. Meanwhile, a joule is defined as the energy needed when a force of 1 newton is applied over a displacement of 1 meter.
BMR stands for Basal Metabolic Rate, representing the energy expended by the body at rest. It covers the energy required for essential functions like blood circulation and respiration.
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BMR is calculated based on age, weight, height, and gender, and various online tools offer free BMR calculators. For instance, my BMR is 1779.5 Calories, a critical component in determining the Total Daily Energy Expenditure (TDEE).
PAL, or Physical Activity Level, quantifies the energy expenditure associated with an individual's daily activities. It varies significantly between sedentary and active individuals. For example, a sedentary person may have a PAL of 1.4 to 1.65, whereas an active individual like myself would classify as very active, resulting in a PAL of 2 to 2.4. PAL values are multipliers applied to BMR to calculate TDEE.
Hence, my estimated TDEE would be 1779 x 2.2 = 3913 Calories per day, providing a baseline for nutritional planning.
Adaptive thermogenesis is the body's mechanism to regulate core body temperature. For instance, in cold climates, capillaries in the skin constrict to limit blood flow to extremities, conserving heat for vital organs. This adjustment can lead to a fluctuation of up to 10% in TDEE.
Metabolism contributes up to a 10% variation in TDEE. It includes the energy required for peristalsis, the smooth muscle contractions aiding digestion. Eating habits, meal frequency, and meal size can influence metabolism.
Gender can also impact TDEE. Typically, women with similar physical attributes as men require fewer calories.
Direct calorimetry is a method for measuring an individual's energy expenditure over a defined period. It involves placing a person in a controlled environment, either at rest or during exercise, to monitor temperature changes. By calculating the temperature difference between entry and exit, the calories burned can be determined.
Indirect calorimetry measures energy expenditure by monitoring an individual's breathing rate and gas exchange. It involves equipment like a Douglas bag or a Benedict Roth spirometer to analyze the difference in inhaled oxygen and exhaled carbon dioxide. This difference is used to calculate energy expenditure over time.
A bomb calorimeter is a device used to determine the energy content of a substance. It consists of a water-filled vessel with a bomb cell containing a sample of the substance to be analyzed. Ignition wires ignite the sample, and the resulting temperature increase in the water is measured. This temperature change is used to calculate the energy content of the substance, providing valuable data for nutritional assessment.
Macronutrients are the primary types of nutrients our body needs for energy, muscle growth, and fat storage. The three main macronutrients are:
The exact macronutrient distribution varies based on an individual's activity level and training type. Athletes with different objectives may have distinct nutritional needs, such as bodybuilders requiring more protein for muscle development or endurance athletes prioritizing carbohydrates for sustained energy.
Energy balance reflects the equilibrium between energy intake and expenditure. It can be categorized into three states:
Body composition assesses the ratio of body fat to fat-free weight, providing insights into overall health and fitness levels. It is expressed as a percentage of body fat. For male athletes, a healthy range typically falls between 6% and 13% body fat, while individuals with over 25% body fat are considered obese. Regular assessments of body composition are crucial for athletes to track progress and adjust training programs accordingly. Methods for measurement include BIA scales and skinfold calipers.
Understanding the factors influencing energy expenditure, macronutrient distribution, and energy balance is essential for tailoring nutrition plans to meet the specific needs and goals of athletes like Josh Adams and Geraint Thomas.
Josh Adams is a Welsh rugby union international, 23 years old, with a height of 187 cm and a weight of 86 kg. To determine his daily energy requirements, we first calculate his Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation:
BMR = (10 * weight in kg) + (6.25 * height in cm) - (5 * age in years) + 5 (for males)
Using the equation, we find that Josh Adams' BMR is approximately 2022.8 calories per day, which represents the energy he needs to maintain basic bodily functions at rest.
Given his high physical activity level as a professional rugby player (PAL ≈ 2.5), we can calculate his Total Daily Energy Expenditure (TDEE) by multiplying his BMR by his PAL:
TDEE = BMR * PAL = 2022.8 * 2.5 = 5057 calories per day
Considering his position and the demands of modern rugby, we recommend the following macronutrient distribution:
| Macronutrient | Percentage of TDEE | Calories per Day |
|---|---|---|
| Carbohydrates | 50% | 2523.5 |
| Protein | 40% | 2022 |
| Fats | 10% | 505.7 |
It is essential for Josh Adams to maintain a slightly positive energy balance as he aims to increase his muscle mass while maintaining speed and mobility. We suggest a weight target of 90 kg to enhance his power and versatility without compromising his agility.
Geraint Thomas, a professional cyclist and Tour De France champion, is 32 years old, stands at 1.83 meters, and weighs 70 kg. To calculate his BMR, we use the same Mifflin-St Jeor equation:
BMR = (10 * weight in kg) + (6.25 * height in cm) - (5 * age in years) + 5 (for males)
Geraint Thomas' BMR is approximately 1722.4 calories per day, significantly lower than Josh Adams, primarily due to his lower body weight and older age.
With a similar PAL of 2.5, we calculate Geraint Thomas' TDEE:
TDEE = BMR * PAL = 1722.4 * 2.5 = 4307 calories per day
For an endurance athlete like Geraint Thomas, his macronutrient distribution should focus on sustaining energy levels during long cycling events:
| Macronutrient | Percentage of TDEE | Calories per Day |
|---|---|---|
| Carbohydrates | 70% | 3015 |
| Protein | 17% | 731.39 |
| Fats | 13% | 562.11 |
Geraint Thomas requires a high carbohydrate intake to provide slow-release energy for extended cycling races. Protein remains essential for muscle recovery, even though his focus is on endurance rather than strength training. Reducing fat intake helps maintain a favorable power-to-weight ratio for faster riding.
During the Tour De France, Thomas is likely to enter a negative energy balance due to the extreme calorie expenditure, leading to weight loss. However, in training and preparation phases, he aims for a neutral energy balance to enhance endurance and power while keeping weight in check.
Profiling athlete nutrition is crucial to optimizing performance and achieving specific goals. Josh Adams and Geraint Thomas, with their distinct sports and objectives, require tailored nutritional plans. Adams aims to increase muscle mass while maintaining agility, while Thomas focuses on sustaining energy levels for endurance cycling. Understanding the unique nutritional needs of athletes like them can help them reach their peak performance.
Profiling Athlete Nutrition - Josh Adams & Geraint Thomas. (2024, Jan 12). Retrieved from https://studymoose.com/document/profiling-athlete-nutrition-josh-adams-geraint-thomas
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