Post 3

Macronutrients

Like fuel for a car, the energy we need has to be blended. The blend that we require is as follows:

• 57% Carbohydrates (sugar, sweets, bread, cakes)
• 30% Fats (dairy products, oil)
• 13%Protein (eggs, milk, meat, poultry, fish)

The energy yield per gram is as follows: Carbohydrate - 4 Calories, Fats - 9

Calories and Protein - 4 Calories.

What does a 50 kg athlete require in terms of carbohydrates, fats and protein?

• Carbohydrates - 57% of 2410 = 1374 Calories - at 4 Calories/gram = 1374 ÷ 4 = 343 grams
• Fats - 30% of 2410 = 723 Calories - at 9 Calories/gram = 723 ÷ 9 = 80 grams
• Protein -13% of 2410 = 313 Calories - at 4 Calories/gram = 313 ÷ 4 = 78 grams

Our 5 0kg athlete requires 343 grams of Carbohydrates, 80 grams of Fat and

78 grams of Protein

Healthy Food Sources & What each macronutrient does:

Carbohydrates:

1. Supplies energy.

- brown rice, whole wheat bread and pasta, sweet potatoes, and regular potatoes provide healthy carbohydrates.

Proteins:

1. Help your body grow.

2. Essential to growth and repair of muscle and other body tissues.

- Chicken breast, fish, tuna, and other lean meats provide healthy protein.

Fats:

- Olive Oil and avocados provide healthy fats.

1. Gives energy to your body.

2. One source of energy and important in relation to fat- soluble vitamins.

by: Taylor Park & Sam Alakai