Melony is a 32 year old elite triathlete athlete training for Ironman. She has come to you for sports nutrition advice. She is especially concerned about the importance of burning fats during her Ironman races. Consequently, she is also trying to eat as much fat as possible (Note: fats are a less good fuel source for the body than carbohydrates). She is not well informed about vitamins, minerals, phytochemicals, antioxidants and functional foods and has a limited diet filled with high-fat foods. Unfortunately, over the past week, her workouts in the have not met her expectations. Her run times are slower, and she feels lethargic and light headed.

The GOAL IS TO PROVIDE SPECIFIC NUTRITION ADVICE TO HELP Melony!

Melony: Physical characteristics

Female

Age 32

5 foot 4 inches tall

110 pounds

10 % Body fat

Melonys’ Elite level workouts

Swimming 6am-7:30 am (600 kcalories)

Morning bike ride for 3-4 hours (2000 kcalories burned)

Afternoon steady run for 90 minutes at tempo pace (1500 kcalories burned)

Question: Find BMR & calories of a person with this physical characteristic ( gender, size, weight)

DEVELOP A ONE DAY FOOD PLAN FOR YOUR ELITE ATHLETE (USE THE TABLE BELOW)

find the BMR and calories of a person with the physical characteristics of you elite athlete (gender, size and weight but use the sedentary person setting) Add your athletes daily workout kcalories to find their total daily caloric requirements. Design A daily eating plan for your Elite Althlete using the sedentary persons recommendations as a base and then adding foods to make up for the elite level workouts!

Your plan needs the following components

Breakfast

Lunch

Dinner

Pre/During/Post workout Nutrition (Include liquids)

Be creative you may use any food choices you wish for your daily nutrition plan. Make sure you provided all the Foods Macronutrients and be prepared to justify your food choices.