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    NSC Final

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    223 views3 pages

    NSC Final

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    of 3

    NSC 315 FINAL - KATY DAVID

    Nutrition for
    Volleyball
    Reccommendations for Female Volleyball Players (Ages
    14-18)

    This guide will inform


    you on how to fuel
    your body to play your Food EER
    best including: Groups

    Calories Healthy
    &
    AMDR Options

    Hydration
    Food
    Groups

    Estimated Energy Requirements – EER


    EER is the average dietary energy intake that is predicted to maintain energy balance in
    healthy, normal weight individuals dependent on age, gender, weight, height, and level
    of physical activity

    EER = [135.3 – (30.8 x age)] + PA x [(10 x weight) + (934 x height)]


    EER = [135.3 – (30.8 x 16)] + 1.5 [(10 x 54.4) + (934 x 1.67)]
    EER = [135 – 492.8] + 1.5 [544 + 1,559.78]
    EER = -357.8 + 1.5 (2,103.78)
    EER = 2,797.97 = Approximately 2,798 kcals per day

    Age = 16, Physical Activity = 1.5, Weight = 54.4 kg, Height = 1.67 m
    2

    Macronutrients Macronutrient Breakdown


    Macronutrients include carbohydrates, fats, and proteins which are the three basic
    components of every diet. Below are your recommended macronutrient breakdowns.
     Carbohydrates: 55-65% of calories or 6-10 g of carbohydrate per kg of body

    weight

     Fats: 20-35% of calories, no recommendation based on body weight

     Protein: 15-25% of calories or 1.2-2.0 g of protein per kg of body weight


    Carbohydrate Fats
    Protein
    Food Groups
    Food Group Amount per Day Healthy Food Sources
    Grains 10 oz Oatmeal, pasta, bread, rice, quinoa,
    popcorn, potatoes
    Fruits 2.5 cups Bananas, apples, strawberries,
    kiwis, oranges,
    Vegetables 3.5 cups Spinach, carrots, broccoli, celery
    Proteins 7 oz Chicken, seafood, tofu, beans
    Dairy 3 cups Milk, yogurt, cheese, cottage cheese

    Hydration: Fluid Recommendations What to Eat on the Road


    Hydration is key to maintain your best performance during
    Healthy travel tips:
    workouts, practice, and games.

    Before Exercise  Pack fruit like oranges or


    17-20 oz water/sports drink 2-3 hrs prior to bananas that don’t need
    exercise
    7-10 oz water/sports drink 10-20 min before additional packaging
    exercise

    During Exercise  Buy small bags of nuts, dried


    7-10 oz water/sports drink every 10-20 min fruit, cereal
    during activity

    After Exercise  Granola bars and nut butter


    100-150% of the water lost from sweat packs
    16-24 oz per lb of body weight
    3

    Eating Around Performance

    Pre-Workout During Activity Post Workout

    High Carbs Rehydrate with electrolytes High Carbs with protein


    Ex: whole grain toast, Ex: sports drinks, cocnut Ex: Protein smoothie or
    banana, peanut butter water greek yogurt with fruit
    Simple foods to digest
    Ex: Granola bars, rice
    cakes

    Breakfast Lunch
    Oatmeal Sandwhich
    1 cup oatmeal 2 slices whole grain bread
    1 banana 3 slices of turkey breast
    1/2 cup mixed berries 1 slice cheese
    1 cup low-fat milk 1/2 avocado

    Meal Plan 1 leaf romaine lettuce


    1/2 tomato
    Dinner Options Snacks
    1 apple
    Burrito Bowl
    1 cup rice 2 T nut butter
    3/4 cups beans
    3 oz. Chicken 1 cup greek yogurt
    1/2 corn 3/4 cups mixed berries
    1 T sour cream 1/2 cup granola

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