Sports Nutrition  

Coach Werner and JMU Strength & Conditioning use NCAA Compliant MET-Rx Collegiate Series products

Click here for sports nutrition research and information

 

    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.

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

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