HOW TO FUEL

WHAT DETERMINES YOUR CALORIC NEEDS?

• Genetic make -up
• Age
• Physical activity level
• Training program
• You can estimate your daily calorie needs by using your body weight (BW) and your physical activity level

STEPS TO FIND YOUR NUTRITION VALUES!

• Estimate your basal metabolic rate (BMR)
• Work out your physical activity level (PAL)
• Multiply your BMR by your PAL to determine your daily calorie needs.

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BMR

• 22 calories for every kg of a woman's body weight
• 24 calories for every kg of a man's body weight
• Women: BMR=weight in kg x 22
• Men: BMR=weight in kg x 24
• This value is the number of calories you burn at rest, basic bodily functions.

PAL

• Mostly inactive or sedentary (mainly sitting) 1.2
• Fairly active (including walking and exercise 1-2 x weekly) 1.3
• Moderately active (exercise 2-3 x weekly) 1.4
• Active (exercise hard more than 3 x weekly) 1.5
• Very active (exercise daily) 1.7

DAILY CALORIE NEEDS

• BMR x PAL= est. calorie needs to maintain your weight
• If you eat less you will loose weight
• If you eat more you will gain weight

CARBOHYDRATES

• Important fuel for exercise
• Stored as glycogen in liver and muscles
• Must be restocked each day
• About 5-7 g per kg of body weight daily for moderate/low intensity training
• About 7-10 g per kg of body weight daily for moderate-heavy endurance training

PROTEIN

• Amino acids from proteins form building blocks for new tissues and repair of body cells
• Also used to make enzymes, hormones and antibodies
• Provides a small fuel source for exercising muscles
• Sedentary person requires 0.75 g/ kg body weight per day
• Athletes require between 1.2-1.7 g/ kg body weight per day

FATS

• Good fats are essential in moderation
• Omegas 3,6,9
• Essential fatty acids and fat soluble vitamins A,D,E
• 20-33% of calories in your diet should come from fat
• Daily Calorie Needs/ 0.2 - 0.33= fat calories in diet

HYDRATION

• Your weight in kg is how many ounces of water you need daily
• Add 16 oz per hour of physical activity
• Match your intake of fluid to your fluid losses as closely as possible
• If you can, weight yourself prior to exercise and after, especially on hot days

QUESTIONS?