Gymnázium, třída Kapitána Jaroše 14, Brno Nutriment for the athletes Author: Petr Jareš
Table of contens 1.Introduction 2.Physiology 3.Composition of nutriment 4.Rules for creating a diet 5.Conclusion
Physiology The body works in two systems: –anaerobic (high excercise intensity) –aerobic (low excercise intensity) Hormones: –anabolic (help build tissue) –katabolic (reduce tissue for acquirement energy)
Composition of nutriment Carbohydrates Proteins Fats Vitamins and minerals
Liquids Two hours before the excercise : ml of liqud 20 minutes before the excercise : ml of liquid During the excercise : ml of liquid every hour After the excersice : ml for each kilogramme lost during the excercise
Rules for creating a diet Basal metabolism (BMR) Men: BMR = 66 + (13,7 x weight in kg) + (5 x height in cm) – (6,8 x age in years) Women: BMR = (9,6 x weight in kg) + (1,8 x height in cm) – (4,7 x age in years)
BMR x 1,375 for light activity (1-3 days per week) BMR x 1,55 for middle intensive activity (3-5 days per week) BMR x 1,75 for very intensive activity (6-7 days per week) BMR x 1,9 for extremely intensive activity or very though physical work or hard two-phase training
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