Just
like a car without gas or radiator fluid, your body can not run without food or
water. Getting enough food and water will give you the edge to excel in
your performance. So, what do you need: Fuel
(Estimated in kcalories):
To estimate the energy you need use this calculation.
Be sure to do steps 1, 2, and 3.
Step
1: What is
your weight in pounds?_______.
Divide that weight by 2.2 = ________
weight in kilograms (kg). Girls
age: 11-14 Weight
in kg _____ X 47 kcalories = ______calories/day
14-18
Weight in kg _____ X 40 kcalories = ______calories/day Boys
age: 11-14 Weight
in kg _____ X 55 kcalories = ______calories/day
14-18 Weight
in kg _____ X 50 kcalories = ______calories/day
Step 2: (circle)
| What
is your activity: | Estimated
Energy Burned: | | *Cycling,
dancing, volleyball, badminton, calisthenics | 5.4
calories/minute | | *Skating,
tennis, hiking, jogging, soccer | 7.4
calories/minute | |
*Basketball, swimming, football | 9.4
calories/minute | | *Cross
country skiing, running, racquetball | 9.5
calories/minute |
Step
3: Take the
estimated energy burned for your activity (step 2) and multiply it by the number
of minutes you practice or compete (omit stretching and warm up time). Add
this number to your total daily energy requirements for the day (step 1). EXAMPLE:
100-pound (lbs.) girl, dancing for 30 minutes Step
1: 100lbs / 2.2lbs per kg = 45 kg X 47 kcal/kg = 2115 kcal/day Step
2: 5.4 kcal per minute X 30 min = 162 kcal Step
3: 2115 kcal/day +162 kcal burned = 2277 kcal/required
Try to eat a high carbohydrate meal 3-4 hours before your training or event (Pasta,
potatoes or bread). For an aerobic activity, have a carbohydrate snack 30
min to 1 hour before your event. (1 piece of fruit, 2 tbsp. raisins or a toast
with jelly).
 Water:
Dehydration
is the biggest limiting factor in performance. Don't
forget to drink........... 8-16
oz of water: 2 hours before exercise 4-
8 oz of water: Right before exercise 4-8
oz of water or fluid replacement drink: Every 15-30 minutes during exercise
8-16 oz of water:
After exercise Training
sessions or activities that last longer that an hour, fluid replacement drinks
like Gatorade, PowerAde, or ½ strength fruit juice can benefit performance
by helping your body to burn fuel more efficiently and stay better hydrated.
Be cool and stay
fueled. Kay Mullin,
RD,LD,CDE 8/30/02 | 
