Sports Nutrition  

              

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    METABOLISM

The term metabolism encompasses all functions of cells and their organizations (tissues and organs). Anabolism, the building of complex substances by cells, balances catabolism, the breaking down of complex substances for energy utilization and excretion of end products of metabolism. For most adults, anabolism and catabolism are equal in effect. However, in growth, pregnancy, and body building, the processes of anabolism are greater than those of catabolism; whereas in acute illnesses, loss of weight, and destructive conditions as a result of hormone imbalance, catabolism exceeds anabolism. In health, and with proper nutrition habits and exercise, metabolism amazingly holds itself in continuous balance and often does so for a lifetime.

    CALORIES

The number of calories you consume each day is the most important factor in determining whether you put on or lose weight – even more important than the composition (fats vs. carbohydrates vs. protein) of those calories. Your body will begin burning muscle tissue – taking amino acids from the bloodstream and muscle for energy – if you enter a catabolic state. Consuming adequate calories and protein while working out regularly will ensure an anti-catabolic (anabolic) state – the preferred environment for muscle growth.

How many calories do you need? One method is to record your daily dietary intake over a period – say 7-10 days – and note how your bodyweight responds (use the Daily Food Consumption Log, Figure 4-8, at the end of this section). Another is to use the chart at the end of this section (Figures 4-6 and 4-7), which will give you an initial estimate, of how many calories you need daily. The chart is accurate for most people; however because metabolic rates vary, some individuals will require more than or less than the recommended amounts.

Other factors can influence your caloric intake as well. What you do during the day – sit behind a desk at work or lift heavy boxes, run and lift weights or just take a day of rest – will change individual requirements. The percentages listed in the chart (75%, 100%, and 125%) should be used according to your personal goals. If your goal is to gain lean weight, then keep your daily caloric intake between 100%-125% of your maintenance level. But if you’re after fat loss, your caloric consumption should fluctuate between 75%-100% of your maintenance level.

You should follow a fluctuating, zigzag scheme of calorie consumption, as shown in Figure 4-1, especially if you’re trying to lose weight, which helps prevent your body from re-setting its metabolism to a lower level, making it more difficult to lose additional weight.

As you begin the program, use the given maintenance number (100%) on the chart for the first 7-10 days and monitor your body. After this period, decide if you need to adjust your calories (depending on whether you want to gain or lose weight). This is the time to make adjustments in your nutritional program.

If you are a lean athlete, trying to gain weight, you will have to make some additional adjustments. If your weight drops during your first two weeks on the program, and you are consuming 125% of your maintenance level, add another 500 calories to your total and use that new figure as your daily maintenance figure until your weight stabilizes. To gain weight, establish a new 125% calorie level by multiplying your new maintenance level by 125% (or times 1.25).

    THERMOGENESIS

Thermogenesis is heat production by the body. To make more heat, your body has to burn more calories. Thermogenesis occurs with training, with food consumption, and with the use of selected herbs and drugs. Each time you eat, for example, your body temperature rises slightly. Protein is a strong thermogenic stimulator; carbohydrates exert a mild thermogenic effect, and fat has a very minute thermogenic effect.

Essentially, the body can do only two things with ingested food calories: use them as fuel or store them. Some people burn those calories very easily; they have a "fast" metabolism and a very efficient thermogenic system. Others seemingly gain weight at the mere sight of fattening food; their metabolism is "slower."

    TIMING/FREQUENCY OF MEALS

As a strength-training athlete you need to consume greater quantities of both calories and protein than the average non-athlete both to replace those calories spent during exercise and to support muscular repair and growth. This is no easy task if you try to do it eating the traditional three meals a day, especially if you’re restricting your fat intake. What has been shown to work best is to eat 5-6 smaller meals each day (a meal is any time you break to eat), making sure to get about 1/5-1/6 of your daily protein requirements with each meal.

Eating smaller, more frequent meals evenly spaced throughout the day offers several advantages. Not only can you continuously supply your muscles with nutrients throughout the day, but also you won’t experience the concurrent rise in blood insulin (which promotes the storage of glucose into both muscles and fat). You can lessen the feeling of being overstuffed after eating large amounts of calories at a few sittings and the resultant drowsiness that accompanies high-carbohydrate meals. Below are two examples of eating frequency plans, the first (Figure 4-2) is for someone who works out at 5:00PM and the second (Figure 4-3) is for someone one runs at 7:00AM and then lifts weights at 5:00PM; you can alter your plan based on your training frequency and time(s).

    Figure 4-2

    Sample meal frequency plan for someone who trains once a day (5pm).

                                                                               Pre-Workout            Post-Workout

               MEAL1             MEAL 2       MEAL 3       MEAL 4                   MEAL 5      MEAL 6           Bed

                            ¯               ¯            ¯             ¯          Workout  ¯            ¯           Time

Hours             1    2    3    4    5    6    7    8    9    10    11    12    13    14    15    16    17

Sample Times     7am   8     9    10    11   12pm  1     2      3      4        5        6        7        8        9        10      11pm

     Figure 4-3

     Sample meal frequency plan for someone who trains twice a day.

Pre-Workout Post-Workout Pre-Workout Post-Workout

MEAL MEAL MEAL MEAL MEAL MEAL MEAL Bed

¯ Run ¯ ¯ ¯ ¯ Workout ¯ ¯ Time

Hours 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18

Sample Times 6AM 7 8 9 10 11 12PM 1 2 3 4 5 6 7 8 9 10 11

    THE NUTRIENTS AND THEIR FUNCTIONS

Most of the nutrients serve more than one function, and all are essential and available from foods of the major food groups. We can list their functions under the following categories:

    Nutrients That Build and Maintain Body Cells

  • Proteins             
  • Mineral elements
  • Water                 
  • Fats
  • Carbohydrates

    Nutrients That Regulate Body Functions

  • Water 
  • Vitamins
  • Mineral Elements 
  • Carbohydrates, including fiber

    Nutrients That Provide Energy

  • Fats 
  • Carbohydrates (starches and sugars)
  • Proteins

    CARBOHYDRATES

As an athlete, carbohydrates are the major nutrients that give you energy. Everything you do in life requires a certain amount of carbohydrates, sleeping, studying, breathing, and training. Athletes who truly desire to become the top dog will stop at nothing to get the most out of the foods they consume and thus make wise choices as to what type of carbohydrates they eat.

[Carbohydrate Levels Image]

All carbohydrates are not created equal. Carbohydrate is merely the scientific name for sugar. Sugar is not just the crystalline white stuff you put in your tea or coffee in the morning. A piece of fruit, an apple, is sugar, too. The sugar you buy at the grocery store, table sugar, is a simple form of sugar, and an apple is a complex form of sugar. White crystalline table sugar is a small chain made up of two molecules (a simple carbohydrate). Because it has only two chemical links to break, table sugar is broken down and absorbed rapidly. The apple, however, is a bit more complicated - it's composed of more chemical links - and therefore your body takes longer to break it down. Sugars with more links in their chain are called complex carbohydrates.

Forego simple carbohydrates in favor of complex carbs; in fact, nutritionists recommend you get five times more complex carbs in your diet than simple carbs, even though most Americans consume nearly equal amounts.

Eat a candy bar and you’ll experience a "sugar rush", only to feel sluggish 30-45 minutes later. Eat an apple or a sweet potato and you’ll feel evenly energized for hours. The difference in these snacks is the candy bar contains refined processed simple sugars and the apple and sweet potato contain natural unprocessed carbohydrates. When simple sugars enter your blood stream they enter rapidly and in great numbers, they are already similar to glucose – the form of carbohydrate used for energy. Your pancreas releases insulin and quickly absorbs the sugar into storage; so quickly that there is less carbohydrates available than before you ate the candy bar. This is called a sugar crash or insulin reaction. Complex carbohydrates are slowly converted to glucose and are therefore absorbed slowly, allowing a more constant supply of energy to be used.

However, carbohydrates aren’t "free foods", as many believe. It’s true that carbohydrates contain fewer calories than fat, but they can easily be stored as fat if they’re over consumed.

    THE GLYCEMIC INDEX

A scale has been developed to measure how quickly your body converts carbohydrates into glucose. The scale is called the Glycemic Index. Its range is from zero to one hundred. Simple sugars that are absorbed quickly are at the top of the scale while complex carbohydrates that are absorbed slowly are near the bottom. Obviously, foods with a low Glycemic Index are the best choice.

    Figure 4-4

    THE GLYCEMIC INDEX OF VARIOUS FOODS

FOOD

GLYCEMIC INDEX

FOOD

GLYCEMIC INDEX

Glucose

100

Equatorial Fruits (pineapple)

60 - 70

Pancake syrup

98

Brown Rice

60

Carrots

90

White Flour Spaghetti

56

Honey

87

Sweet Potatoes

48

Corn Flakes

85

Oatmeal

48

Mashed Potatoes

80

Yams

45

White Bread

76

Buckwheat Pancakes

45

Baked Beans in Syrup

75

Whole Wheat Spaghetti

40

White Rice

70

Oranges

40

White Potatoes

70

Apples

36

Dried Fruits

65 - 70

Dairy Products

30 - 40

Raisins

68

Northern Fruits (peaches)

30 - 40

White Flour Pancakes

66

Kidney Beans

25

Bananas

65

Fructose

20

Whole Wheat Bread

64

Soybeans

15

TIPS ON CONSUMING CARBOHYDRATES[Carbohydrates Image]

  1. Low Glycemic Index foods should make up most of your pre-workout, pre-practice or pre-game meal. By having energy readily available during and after these times, recovery from energy deficit will occur faster (you’ll be ready to go sooner!)
  2. As a general rule, foods under a Glycemic Index of 50 are considered low Glycemic Index.
  3. While Low Glycemic Index foods are better, a mix of carbohydrates is optimal. Try making your carbohydrate consumption 75% low Glycemic Index foods, the other 25% from mid-range and higher Glycemic Index foods.
  4. Choose unrefined, whole, nutrient-dense foods. These foods are often high in dietary fiber as well, which helps to control cholesterol and slow the absorption of fats. Follow the Six Rules of Nutrition.

 

PROTEINS

Proteins received their name from the Greek and mean "to take first place." As nutrients, they actively build living nitrogenous tissue, they are the building blocks for all human tissue; if you do not eat them, you do not recover and rebuild after tough workouts. Plain and simple. However this does not mean the more you eat the more you rebuild/grow. Balance is the key to proper sports nutrition. Your body can only assimilate and absorb between 30-40 grams of quality protein per meal. If you consume more protein, or any macronutrient, than your body can use, it will place unnecessary strain on your digestive system as well as end up being stored as excess energy/fat. For protein to work properly it must be complete, all the essential amino acids must be present.

The most complete sources of protein are whey protein isolate and concentrate, egg whites, soy protein isolate, lean meats and fat-free dairy products (see protein sources below). The minimum daily amount of protein for an athlete who follows a strength-training program is 1-1.5 grams of protein per pound of lean body weight (total body weight minus body fat). As an athlete your body demands more protein than the average non-athlete does. But quantity is only part of the equation; so is quality. Made from milk curd – a by-product of cheese making – whey protein is the Rolls Royce of proteins. It has a superior amino-acid composition (including higher levels of leucine, arguably the most important branched-chain amino acid), superior biologic value (meaning that more of what you eat gets digested and into your system), is very low in lactose (a milk sugar that most adults have difficulty digesting). Whey protein can also promote efficient immune responses and increase tissue levels of glutathione (an important antioxidant). Another quality protein you should make a point to include in your diet is egg whites. Egg protein is the standard by which all other proteins are measured because of its very high ratio of indispensable amino acids (also called essential amino acids because they must be supplied to the body from food or supplements) to dispensable amino acids.

Consuming more protein than your body can utilize can result in an increase in fat storage. Your liver virtually converts the excess protein into fat. Over-consumption of protein for a prolonged period of time can also increase the formation of a highly toxic ammonia called urea. Since the urea in your body must be excreted, an overabundance of urea places a strain on your liver and kidneys and is oftentimes responsible for a form of arthritis known as gout.

Protein Sources

Chicken breast, turkey breast, extra-lean beef, water packed tuna, salmon, halibut, cod, egg whites, tofu, low fat or no-fat cottage cheese, protein powders (whey, soy, milk and egg).

The worst (high fat)

Bacon, most beef, pepperoni, sausages, salami, hot dogs, bologna, processed meats, hard cheeses

FATS

Fats should make up a very small percentage of your whole diet, 15 percent or less. But nevertheless fats are needed, and you should not eat a fat-free diet, rather eat a low fat diet. Avoid saturated fats like they were cancer (because these are the fats that are attributed to causing cancer and cardiovascular disease). The best fats are plant based uncooked oils (olive, canola, safflower and flaxseed).

POST WORKOUT RECOVERY MEAL

Recent studies indicate that a properly designed post exercise meal may mitigate the catabolic effects of high intensity training while speeding recovery times. Researchers recommend that you eat a quickly assimilated, high-protein, high-carb meal within forty five minutes after (when the muscles are especially receptive to nutrients and the blood flow to the exercised muscle(s) remains high) and again two hours after training. Consume 25-35 grams of high quality protein along with 70-80 grams of complex carbohydrates and 20-30 grams of simple carbohydrates. This post-workout meal helps to begin the anabolic recovery and repair process of broken down muscle tissue.

THE SEVEN RULES OF NUTRITION FOR ATHLETES

Rule One: Always eat breakfast. Breakfast will make you feel better; it helps you start your day with your metabolism in high gear and your appetite in control. Think of your body as a campfire that dies down during the night. If it isn’t stoked up in the morning the spark turns to ash.

Rule Two: Always eat at least 5 meals a day. Two or three meals simply aren’t enough. By eating 5 meals your energy levels will remain high, and you'll get protein in small amounts throughout the day to support growth and recovery. Yes, it will be difficult, especially with classes/work, practice and other commitments on your schedule. However, it is NOT impossible. Bring a couple of extra sandwiches, hard-boiled eggs, potatoes or powerbars with you as you go through the day.

Rule Three: Remember the 1-2-3 rule. In each of your 5 meals, approximately 1 part of the calories should come from fats, 2 parts from protein and 3 parts from carbohydrates. Always eat a carbohydrate with a protein.

Rule Four: Another thing to remember, whether you're trying to lose fat or add lean muscle, is to fluctuate your caloric intake. For example, if you want to lose fat, reduce your calories for two days, but then eat plenty on the third day. Follow this two days low with one day high calorie fluctuation scheme throughout the week. This will 1) readjust your basal metabolic rate (the rate at which you’re body burns calories at rest) upwards, 2) support lean tissue building, and 3) give you a psychological "lift."

Rule Five: Drink eight to ten glasses of pure water each day. This will ensure you’re replacing fluids lost during exercise. DO NOT wait until you are thirsty. By then, you are in a depleted state. Drink these glasses of water throughout a day's time, not all at once. This rule deserves two notes of consideration: 1) you’re an athlete and constantly active therefore you are losing more fluids than you realize; and 2) water is probably the one substance most often overlooked by athletes. Do not let dehydration limit your performance!

Rule Six: Not all proteins and carbohydrates are equal. The protein in fatty meat and whole dairy products is much more difficult to digest (if your body digests it at all) as compared to whey and soy protein, lean white meat and fat free dairy products. The highest quality proteins are found in egg whites, whey protein isolates and soy protein isolates. There are many types of carbohydrates. Simple processed sugars, found in candy bars and sodas, will send your energy levels sky-high and then they fall to lower levels quickly. Complex unprocessed carbohydrates, found in grains, fruits, and vegetables will give you a more constant supply of energy until your next meal. Eat your fruits and vegetables.

Rule Seven: Never go on a fad diet. If fat lose is needed, accomplish it through proper diet and exercise, never a fad diet.

Tips for Proper Hydration

Water is too often ignored as an important nutrient, but your body conducts all processes in this fluid medium, transporting glucose and amino acids, maintaining optimal electrolyte conditions and moving elevated lactic acid levels from working muscles. Get too little and your core body temperature begins to rise significantly, a potentially dangerous condition.

Drink at least eight 10-oz. Glasses of water each day, in addition to what you consume in fruit juice and/or sports drinks. On workout and running days, drink three glasses of water two hours before exercising, another two glasses 10-15 minutes before, one glass every 15 minutes during exercise, and two glasses for each pound of bodyweight lost during training after your workout.

If you wait until you’re thirsty, you’ve waited too long – you’ve already lost about 1% of your body fluids and, as a result, your physical performance will suffer significantly.

Figure 4-5

Wise Food Choices

CHOOSE THIS FOOD

INSTEAD OF THIS FOOD

Baked Potatoes

French Fries

Boiled Egg Whites

Fried Eggs

100% Orange Juice

Sunny Delight

Steamed Brown Rice

Cocoa Puffs

Boiled Whole Wheat Spaghetti

Spaghetti-Os

Homemade Whole Wheat Brownies

Little Debbie Cakes

Homemade Food from Fresh Ingredients

Processed Foods

Fresh Fruit with its Skin

Canned Fruit

Water

Sodas

100% Stone Ground Whole Wheat Bread

White Bread

Broiled Skinless Chicken Breast

Fried Chicken

Bean Burrito with No Fat Cheese

Burrito Supreme

Fat Free Frozen Yogurt

Ice Cream

Shredded Wheat & Bran

Frosted Mini-Wheat

Broiled or Steamed Food

Breaded and Fried Food

Baked Potato Chips

Fried Potato Chips

Fresh Vegetables

Canned Vegetables

Whole Wheat Bagels

Donuts

Ground Lean Steak

Hamburger

Oatmeal

High Sugar Cereal

Skinless Chicken Breast

Chicken with Skin

Figure 4-6

Calorie Intake Chart For Men

Height in Inches

65

66

67

68

69

70

71

72

73

74

75

76

77

125%

2373

2401

2429

2455

2481

2505

2529

2551

2574

2595

2615

2635

2654

150

100%

1898

1921

1943

1964

1985

2004

2023

2041

2059

2076

2092

2108

2123

75%

1424

1441

1457

1473

1489

1503

1517

1531

1544

1557

1569

1581

1592

125%

2453

2484

2513

2541

2568

2594

2619

2644

2666

2689

2711

2733

2753

160

100%

1962

1987

2010

2033

2054

2075

2095

2115

2133

2151

2169

2186

2202

75%

1472

1490

1508

1525

1541

1556

1571

1586

1600

1613

1627

1640

1652

125%

2533

2565

2596

2626

2655

2683

2710

2735

2760

2784

2808

2830

2851

170

100%

2026

2052

2077

2101

2124

2146

2168

2188

2208

2227

2246

2264

2281

75%

1520

1539

1558

1576

1593

1610

1626

1641

1656

1670

1685

1698

1711

125%

2613

2648

2680

2711

2743

2771

2800

2828

2854

2879

2904

2928

2950

180

100%

2090

2118

2144

2169

2194

2217

2240

2262

2283

2303

2323

2342

2360

75%

1568

1589

1608

1627

1646

1663

1680

1697

1712

1727

1742

1757

1770

125%

2693

2729

2764

2798

2829

2860

2890

2919

2946

2974

2999

3024

3049

190

100%

2154

2183

2211

2238

2263

2288

2312

2335

2357

2379

2399

2419

2439

75%

1616

1637

1658

1679

1697

1716

1734

1751

1768

1784

1799

1814

1829

125%

2773

2811

2848

2883

2916

2949

2980

3011

3040

3069

3095

3121

3148

200

100%

2218

2249

2278

2306

2333

2359

2384

2409

2432

2455

2476

2497

2518

75%

1664

1687

1709

1730

1750

1769

1788

1807

1824

1841

1857

1873

1889

125%

2853

2893

2931

2968

3004

3038

3071

3103

3134

3163

3191

3219

3246

210

100%

2282

2314

2345

2374

2403

2430

2457

2482

2507

2530

2553

2575

2597

75%

1712

1736

1759

1781

1802

1823

1843

1862

1880

1898

1915

1931

1948

125%

2933

2975

3015

3054

3091

3126

3161

3195

3226

3258

3288

3316

3345

220

100%

2346

2380

2412

2443

2473

2501

2529

2556

2581

2606

2630

2653

2676

75%

1760

1785

1809

1832

1855

1876

1897

1917

1936

1955

1973

1990

2007

125%

3013

3056

3099

3139

3178

3215

3251

3286

3320

3353

3384

3414

3443

230

100%

2410

2445

2479

2511

2542

2572

2601

2629

2656

2682

2707

2731

2754

75%

1808

1834

1859

1883

1907

1929

1951

1972

1992

2012

2030

2048

2066

125%

3093

3139

3183

3225

3265

3304

3341

3379

3414

3448

3480

3511

3541

240

100%

2474

2511

2546

2580

2612

2643

2673

2703

2731

2758

2784

2809

2833

75%

1856

1883

1910

1935

1959

1982

2005

2027

2048

2069

2088

2107

2125

125%

3173

3220

3266

3310

3353

3393

3433

3470

3506

3541

3576

3609

3640

250

100%

2538

2576

2613

2648

2682

2714

2746

2776

2805

2833

2861

2887

2912

75%

1904

1932

1960

1986

2012

2036

2060

2082

2104

2125

2146

2165

2184

125%

3253

3301

3350

3395

3439

3480

3521

3560

3598

3634

3670

3704

3736

260

100%

2602

2641

2680

2716

2751

2784

2817

2848

2878

2907

2936

2963

2989

75%

1952

1981

2010

2037

2063

2088

2113

2136

2159

2180

2202

2222

2242

125%

3333

3383

3434

3480

3525

3568

3610

3650

3689

3726

3764

3799

3833

270

100%

2666

2706

2747

2784

2820

2854

2888

2920

2951

2981

3011

3039

3066

75%

2000

2030

2060

2088

2115

2141

2166

2190

2213

2236

2258

2279

2300

125%

3413

3464

3518

3565

3611

3655

3699

3740

3780

3819

3858

3894

3929

280

100%

2730

2771

2814

2852

2889

2924

2959

2992

3024

3055

3086

3115

3143

75%

2048

2078

2111

2139

2167

2193

2219

2244

2268

2291

2315

2336

2357

125%

3493

3545

3601

3650

3698

3743

3788

3830

3871

3911

3951

3989

4025

290

100%

2794

2836

2881

2920

2958

2994

3030

3064

3097

3129

3161

3191

3220

75%

2096

2127

2161

2190

2219

2246

2273

2298

2323

2347

2371

2393

2415

125%

3573

3626

3685

3735

3784

3830

3876

3920

3963

4004

4045

4084

4121

300

100%

2858

2901

2948

2988

3027

3064

3101

3136

3170

3203

3236

3267

3297

75%

2144

2176

2211

2241

2270

2298

2326

2352

2378

2402

2427

2450

2473

Figure 4-7

Calorie Intake Chart For Women

Height in Inches

59

60

61

62

63

64

65

66

67

68

69

70

71

72

125%

1723

1743

1761

1780

1796

1814

1829

1844

1859

1873

1886

1899

1911

1923

90

100%

1378

1394

1409

1424

1437

1451

1463

1475

1487

1498

1509

1519

1529

1538

75%

1034

1046

1057

1068

1078

1088

1097

1106

1115

1124

1132

1139

1147

1154

125%

1768

1790

1811

1831

1850

1869

1886

1903

1919

1935

1949

1964

1978

1990

100

100%

1414

1432

1449

1465

1480

1495

1509

1522

1535

1548

1559

1571

1582

1592

75%

1061

1074

1087

1099

1110

1121

1132

1142

1151

1161

1169

1178

1187

1194

125%

1813

1838

1860

1883

1904

1924

1943

1961

1979

1996

2013

2029

2044

2058

110

100%

1450

1470

1488

1506

1523

1539

1554

1569

1583

1597

1610

1623

1635

1646

75%

1088

1103

1116

1130

1142

1154

1166

1177

1187

1198

1208

1217

1226

1235

125%

1859

1885

1910

1934

1958

1979

2000

2020

2040

2059

2076

2093

2110

2125

120

100%

1487

1508

1528

1547

1566

1583

1600

1616

1632

1647

1661

1674

1688

1700

75%

1115

1131

1146

1160

1175

1187

1200

1212

1224

1235

1246

1256

1266

1275

125%

1904

1933

1959

1985

2010

2034

2058

2079

2100

2120

2139

2158

2176

2193

130

100%

1523

1546

1567

1588

1608

1627

1646

1663

1680

1696

1711

1726

1741

1754

75%

1142

1160

1175

1191

1206

1220

1235

1247

1260

1272

1283

1295

1306

1316

125%

1949

1979

2009

2036

2064

2090

2114

2138

2160

2181

2203

2223

2241

2260

140

100%

1559

1583

1607

1629

1651

1672

1691

1710

1728

1745

1762

1778

1793

1808

75%

1169

1187

1205

1222

1238

1254

1268

1283

1296

1309

1322

1334

1345

1356

125%

1994

2026

2059

2089

2118

2145

2171

2196

2220

2244

2266

2288

2308

2328

150

100%

1595

1621

1647

1671

1694

1716

1737

1757

1776

1795

1813

1830

1846

1862

75%

1196

1216

1235

1253

1271

1287

1303

1318

1332

1346

1360

1373

1385

1397

125%

2039

2074

2108

2140

2170

2200

2228

2255

2281

2305

2329

2353

2374

2395

160

100%

1631

1659

1686

1712

1736

1760

1782

1804

1825

1844

1863

1882

1899

1916

75%

1223

1244

1265

1284

1302

1320

1337

1353

1369

1383

1397

1412

1424

1437

125%

2084

2121

2158

2191

2224

2255

2285

2314

2341

2368

2393

2416

2440

2463

170

100%

1667

1697

1726

1753

1779

1804

1828

1851

1873

1894

1914

1933

1952

1970

75%

1250

1273

1295

1315

1334

1353

1371

1388

1405

1421

1436

1450

1464

1478

125%

2129

2169

2206

2243

2278

2310

2343

2373

2401

2429

2456

2481

2506

2530

180

100%

1703

1735

1765

1794

1822

1848

1874

1898

1921

1943

1965

1985

2005

2024

75%

1277

1301

1324

1346

1367

1386

1406

1424

1441

1457

1474

1489

1504

1518

125%

2174

2216

2255

2295

2330

2366

2399

2431

2461

2490

2520

2546

2573

2596

190

100%

1739

1773

1804

1836

1864

1893

1919

1945

1969

1992

2016

2037

2058

2077

75%

1304

1330

1353

1377

1398

1420

1439

1459

1477

1494

1512

1528

1544

1558

125%

2219

2264

2304

2348

2383

2423

2455

2490

2521

2551

2584

2611

2639

2663

200

100%

1775

1811

1843

1878

1906

1938

1964

1992

2017

2041

2067

2089

2111

2130

75%

1331

1358

1382

1409

1430

1454

1473

1494

1513

1531

1550

1567

1583

1598

Figure 4-8

Daily Food Consumption Log

Instructions: Make several copies of this log and maintain a record of your daily food intake for 7-10 days. Consult a good calorie counter which lists each food’s level of fat, protein, and carbohydrates.

 

FOOD

Size -

Portion

 

Fat

Carbo-

hydrates

 

Protein

Total

Calories

           
           
           
           
           
           
           
           
           
           
           
           
           
           
           
           
           
           
           
           
           
           
           
           
           
           
           
           
           
           
           
           
           
           
           
           
           
 

Totals

       
   

Fat

Carbohydrates

Protein

Calories