Food

6 nutrients and how to calculate calorie needs. Chapter 1: Squirrels

For a personal trainer to determine what nutrients their client needs, they need to know their dietary and energy needs. With this information, the personal trainer can assess their client’s overall nutritional needs. To understand the relationship between food and the body, and to advise clients on nutrition, it is important to have a good knowledge of 6 nutrients: proteins, carbohydrates, vitamins, fats, water and minerals.

We’ll talk about the importance of 6 nutrients:

Chapter 1. Of 6 nutrients, we start with PROTEIN

Protein has always been considered the most important component in the diet, as well as a source of strength and speed for athletic performance. Today we know that carbohydrates are the main source of energy for humans. However, protein is still an essential nutrient, especially between bodybuilders, weight lifters, and strength training professionals.

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How to find out the amount of protein

To know the amount of protein a client needs, a personal trainer must assess two key factors. One is the protein source and the other is the calorie intake. Protein provides energy when you eat fewer calories than you consume. If so, protein intake will not be used for the sole purpose of replenishing and building muscle tissue. So when your calorie intake decreases, your protein requirement increases

People who are on a diet to lose weight need more protein than those who do not. Protein requirements are based on the consumption of “reference proteins” referred to as high quality proteins such as fish, meat, eggs, poultry and dairy products.

When the diet includes mostly vegetable protein, the need for protein increases.

How to calculate your calorie needs

Table of daily caloric requirements for women and men according to resting energy expenditure (GER) and physical activity level:

  1. To calculate the GER, you must select one of these formulas
FLOOR AGE KCAL DIARIAS
Women 10-18 years old (13 384 x weight in kg.) + 692.6
Women 19 to 30 years old (14,818 x weight in kg.) + 486.6
Women From 31 to 60 (8 126 x weight in kg.) + 845.6
Women Over 60 years (9.082 x weight in kg.) + 658.5
Men 10-18 years old (17 686 x weight in kg.) + 658.2
Men 19 to 30 years old (15 057 x weight in kg.) + 692.2
Men From 31 to 60 (11 472 x weight in kg.) + 873.1
Men Over 60 years (11,711 x weight in kg.) + 587.7
  1. Then multiply the GER by the factor associated with the NAF physical activity level to calculate the daily calorie requirement.
PERFORMANCE LEVEL NAF VALUE (x GER)
Sedentary or slightly active lifestyle 1.40 to 1.69
Moderately active or active lifestyle 1.70 to 1.99
Very active or very active lifestyle 2.00 to 2.40 *

* Values ​​above 2.40 are difficult to maintain over a long period of time. Adapted from FAO 2004 (14)

Amount of protein recommended by two organizations

In the United States, the recommended daily amount of protein for healthy sedentary adults according to the Recommended Diet (RDA) is 0.8 g / kg bw for men and women. According to the World Health Organization, a safe intake level of 0.83 g protein / kg per day is considered sufficient for 97.5% of the population. This safe level, in addition to guaranteeing a low risk of not being met, also ensures that there is no risk of excessive protein intake above 0.83 g / kg.

Although the intake established by both organizations may be sufficient for healthy young people who do not engage in physical activity. However, it is not suitable for clients who require more protein to compensate for the oxidation of protein amino acids during physical activity.

Recommended for sports clients from 1.2 to 2.0 g / kg per day, depending on the activity they perform, training intensity, total calorie intake and health status.

Contraindications in people with high protein intake pathology

Excessive protein intake, personal trainers should be aware that they are contraindicated in clients with impaired renal function. For example, values ​​above 4 g / kg body weight per day. Also for those with low calcium intake or those with limited fluid intake. The above situations can be exacerbated by high protein intake. Although in most cases the potential negative effects of high protein intake are unfounded, it is generally in healthy people.

Ingested proteins in excess of the amount required for tissue synthesis are used as an energy source or stored.

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