Jane Doe: Personal Assessment at a Glance!

Jane Doe's Profile:

Jane Doe is an ambitious novice triathlete, 21 years old, she naturally has a thin build, with difficulty in building muscle. She is seeking to gain 4.6 Kilograms of lean muscle mass, in hopes this will boost her strength; and a good bill of health. Jane Doe is 170.2 cm in height, a current weight of 50 kg, and a goal weight of 55 kg. Mid-way through workouts Jane Doe feels dizzy and unable to continue, she is experiencing something called bonking.

Jane Doe swims for 60 minutes, once a week, runs 60 to 90 mins three days a week, lifts weights with a personal trainer for 60 mins once a week, and ride her bicycle for 60 to 120 minutes two days per week. Jane Doe's goal is to compete in her first IRONman Triathlon 6 months from now, and to gain 5kg of lean muscle mass in less than 2 months time in order to gain strength.

Jane Doe's Current Weight BMI: Using the metric method to calculate Jane Doe's current BMI, with a mass over height squared results in a current BMI of 17.3 (according to the BMI index is underweight). However, we also need to bare in mind that athlete's may have greater muscle mass and muscle weighs more than fat.

Jane Doe's Goal Weight BMI: Jane Doe’s goal BMI is 19.0 (according to the BMI index is in the healthy range). This is healthy according to the BMI index however waist circumference is a better measure of physical health in terms of being at risk for stroke, and cardiovascular disease.

Jane Doe's Weight Gain Goal: Jane Doe’s goal of gaining 5 kg of lean muscle mass in less than two months may not be realistic for her in such a short time frame. She may need a longer period of time in order to achieve her goal. Genetically speaking her body type may contribute to her goal being more challenging to obtain. However, over a longer period of time it may be more achievable. Jane Doe wishes to gain strength, however her diet is insufficient in calories as well as carbohydrates. Jane Doe's desire to gain strength could be directly related to her diet lacking carbohydrates as fuel, hence leading her to believe she needs to gain strength. With dietary adjustments when Jane Doe’s diet changes she may realize she is stronger, and can perform to the level she desires. At first glance one might think her desire to gain weight is the real goal, however to me her voicing she wants to gain strength, added with Jane Doe’s bonking mid-way through workouts leads me to believe that Jane Doe may have the strength she desires if she simply increased her carbohydrate intake. In this way I believe that her weight gaining goal may not be entirely appropriate.

Jane Doe’s total energy requirement (TEE) using the Harris Benedict equation; Jane Doe's physical activity factors are:

Based on Jane Doe's Current weight of 50 Kg:

TEE = REE x Activity Factor

TEE = 1231 x 1.45

TEE = 1784.95

21 year old Jane Doe needs 1784.95 calories per day to maintain her current weight.

Goal weight: Based on Jane Doe's goal weight of 55 Kg:

TEE = 1304.5 X 1.45

= 1891.53

21 year old Jane Doe requires 1891.53 calories per day in order to maintain her goal weight of 55 Kg.

Calculating Jane Doe's BMR:

Women BMR = 655 + (9.6 X 50 weight in kg) + (1.8 x 170.2 height in cm) – (4.7 x 21 age in yrs)

A. Female

B. Age: 21 years

C. Height: 170.2 cm

D. Weight: 50kg

Therefore, current weight BMR:

BMR = 655 + (9.6 X 50) + (1.8 x 170.2) – (4.7 x 21)

655 + 480 + 306.36 - 98.7 =

BMR = 1342.66 calories per day

Goal weight BMR: With Jane Doe's weight goal of an added 5 kg making Jane Doe's weight goal of 55kg her daily calorie requirement BMR would be:

BMR = 655 + (9.6 X 55) + (1.8 X 170.2) - (4.7 X 21)

655 + 528 + 306.36 - 98.7 =

Goal Weight BMR= 1390.66 calories per day

Dietary reference intakes (DRI) method female:

354 - 6.91 (21) + 1.45 [very active] X (9.36 X 50) + (726 X 1.702 meters height) =

354 - 145.11 + 1.45 X 468 + 1235.652 =

354 - 145.11 + 678.6 + 1235.652 =

2123.14 calories per day as per DRI (estimated energy requirement)

Goal Weight DRI now calculated with Jane Doe’s added 5 Kg at 55 Kg:

354 - 145.11 + 1.45 [very active] X 514.8 + 1235.652 =

354 - 145.11 + 746.46 + 1235.652 =

2191 calories per day as per DRI (estimated energy requirement)

Calculating Resting Energy expenditure (REE)

For Jane Doe’s current body weight of 50 Kg is:

REE = (14.7 X 50 BW) + 496 = 735 + 496 = 1231

Goal weight, Jane Doe’s REE for her goal weight of 55 Kg is:

REE = (14.7 X 55 BW) + 496 = 808.5 + 496 = 1304.5

Jane Doe's bonking is caused from a deficiency in carbohydrate intake, in addition to calories. The cause is termed “bonking” it is caused by a depletion of stored glycogen the primary fuel source for endurance activity such as triathlon training. The energy providing macronutrient that is causing this is due to carbohydrate insufficiency.

Jane Doe’s carbohydrate needs based on 7 hrs plus training per week and 60-122 minutes per day would be 6 grams of carbohydrates per kilogram of body weight. Now, because Jane Doe needs to gain a lean muscle mass of 5 kg, Jane Doe's carbohydrate needs will be based on her 55 kg desired body weight, not her current 50 kg body weight.

Jane Doe at 50 Kg - requires 5 to 6 grams carbohydrates per kilogram of body weight (250 grams to 300 grams carbohydrates per day based on 50 Kg body weight). 250 grams to 300 grams carbohydrates per day is Jane Doe’s requirement based on 60-120 minutes of training per day).

Now, calculating Jane Doe’s carbohydrate intake based on her goal weight would be 55 kg times 5 and times 6 which gives a range of 275 grams to 330 grams carbohydrates per day based on 60 to 120 minutes of training as per day. Because Jane Doe needs to gain weight she needs to be eating the recommended calories per day for her goal weight in order to not have a deficit.

Daily Carbohydrate Needs

Training Volume (Hours/Day) – Carbohydrate Needs (grams per kilogram of body weight):

1 – 5 g/kg

2 – 6 g/kg

3 – 7 g/kg

4 – 8 g/kg

5 – 9 g/kg

>5 – 10 g/kg

Read more at http://www.triathlete.com/2015/05/nutrition/racing-weight-balancing-your-diet_24561#0XJpo6MDtKIaoO20.99

'Daily Carbohydrate Needs' cited from, 10/19/2017:

http://www.triathlete.com/2015/05/nutrition/racing-weight-balancing-your-diet_24561

Foods Rich in Carbohydrates

Foods that are rich in carbohydrates are oats, quinoa, beetroots, wild rice, etc. Carbohydrates in fruits (apples, bananas, etc), vegetables (broccoli, swiss chard, etc), grains (breads, pastas, cereals, etc), and legumes (beans, lentils, etc).

All grains like oatmeal, rice, pasta, granola bars are; complex carbohydrates.

Additional fruits like oranges, figs, yams, tomatoes, and other fruits (fruits contain more sugar than complex carbohydrates thus are used more quickly). Anyone can look up carbohydrate rich foods based on Canada's Food Guide, or Food Index to see which foods contain good sources of carbohydrates.

Jane Doe needs to add more carbohydrates to her diet in order to avoid “bonking”:

1. Jane Doe needs a pre-exercise snack, eaten 30 minutes prior to her exercise session. Consisting of 75 to 85 grams carbohydrates. Preferably easily digestible, low fibre options.

2. Jane Doe also needs a post exercise snack to be eaten immediately after exercise up to 30 minutes after her exercise session. Consisting of 1 serving of carbohydrates, protein, and fat.

3. Jane Doe needs to up her caloric intake during meals more specifically carbohydrates, assuring she consumes a range of 200.81 to 290.06 grams of carbohydrates per day; added as fuel in order to keep her glycogen stores at optimum. Jane Doe needs 200.81 to 290.06 grams of carbohydrates per day; at the moment her diet only contains 116 grams of carbohydrates per day as per MyFitnessPal App.

Below is Jane Doe's healthy carbohydrate rich meal plan in prepping for her triathlon:

0600 hrs- - 1 granola bar, ¼ cup almonds, 1 cup cooked oatmeal with ½ a medium banana chopped. Fluids: Tea with milk

0800 hrs- - Fluids: 250 ml sports drink, juice, or milk

1000 hrs- - 1 apple, and 1 homemade oatmeal-banana muffin. Fluids: 500 ml sports drink, juice, or 1 cup natural almond milk (silk brand).

1300 hrs- - green romaine lettuce salad (4 cups), with one 8 oz. chicken breast (no skin) chopped, and 2 TBS Italian dressing. Fluids 250 ml coffee black.

1400 hrs- - Pre-exercise snack eaten 30 minutes prior to exercise; 1 pouch applesauce (GoGo brand); 5 saltine crackers (Western Family brand); 2 TBS almond butter (Full Circle Organic Brand); 1 TBS seedless blackberry jelly (Great Value Brand); 250ml apple juice (Kiju Brand) - ( a total of 77 grams carbohydrates)

1445 hrs- - 1 banana, and 250 ml sports drink during 120 minute workout.

1700 hrs- - Post workout snack: Eaten immediately after exercise up to 30 minutes after workout- - 1 'Power Bar' and 250 ml Gatorade OR for 1 cup of skim milk (Avalon Organic Brand); 1 cup sliced apples, ½ cup banana chips (Great Value brand); one 68 gram oatmeal ‘Clif’ bar- (a total of 84 grams of carbohydrates)

1900 hrs- - 1 salmon filet, 2 cups mixed roasted mushrooms and brussel sprouts, 1 cup cooked natural whole grain brown rice (Uncle Ben’s Brand) - 1 cup cooked brown rice, and 1 cup cooked redskin potatoes. Desert: 1 'Dad's' brand oatmeal cookie. Fluids: 500 ml juice, milk, or sports drink.

2100 hrs- - 60 minutes prior to sleep; night time snack 1 baked apple stuffed with walnuts, and 1 cup of skim milk.

Cited from on 10/19/2017: Please note all food quantities were calculated using the ‘MyFitnessPal’ App; http://www.myfitnesspal.com/food/diary/?date=2017-06-10

Preparing for a triathlon:

A. During a triathlon the body utilizes mostly the aerobic system (utilizes the presence of oxygen) which burns carbohydrates as fuel, this supply is limited; this energy system also uses fat as fuel, this supply is unlimited at a moderate pace. Whilst exercising at a race pace the source of fuel is 100 percent from carbohydrates thus being a limited supply the triathlete needs to re-fuel periodically ensuring there is an abundant supply of carbohydrates for fuel. A race of this magnitude requires carbohydrate loading a day or two prior to the race. This system produces the greatest amount of energy.The drawback is this energy is produced at low-intensity exercise like endurance racing.

B. The anaerobic system (anaerobic glycolysis) would be activated in the first few minutes of a race before the aerobic system kicks-in, and near the end of the triathlon when the athlete may pick up to a race pace, for powerful bursts. The short bursts, fast sprints in order to finish the race whereby the athlete may pick up the pace, and put in their all would rely on the anaerobic glycolysis system. This system produces energy for exercise without oxygen, and produces ATP for energy quite quickly but not as quickly as the ATP-CP system, but more quickly compared to the aerobic system.

C. At the commencement of the race the triathlete may tap into the short term ATP-CP system responsible for initial short, and powerful bursts to gain their placement in the race. At the beginning the athlete may use the ATP-CP system to gain a lead ahead of other triathletes. This system is very short term lasting only seconds, and is limited within a few seconds it is depleted. The ATP-CP system however produces ATP the most rapidly of the other two energy systems.

Overall, Jane Doe needs a basic 1784.95 kcalorie meal plan to maintain her current weight of 50 Kg, that will provide 45 to 65% of her calories from carbohydrates, 10-35% of her calories from protein, and 20-35% of her calories from fat. The calculations for grams of carbohydrates, protein, and fat are calculated below.

Jane Doe’s Acceptable Macronutrient Range also known as the AMDR is:

1784.95 kcal x 0.45 and 0.65 = 803.23 to 1160.23 kcal from carbohydrates

803.23 to 1160.23 kcal ÷ 4 kcal/gram = 200.81 to 290.06 grams of carbohydrates per day

1784.95 kcal x 0.2 to 0.35 = 356.99 or 357 to 624.73 kcal from protein 357 to 624.73 kcal ÷ 4 kcal/gram = 89.25 to 156.18 grams of protein per day

1784.95 kcal x 0.1 to 0.35 = 178.96 to 624.73 kcal from fat 178.96 to 624.73 kcal ÷ 9 kcal/gram = 19.88 to 69.41 grams of fat per day

Additionally, Jane Doe’s usual diet provides an average intake of 116 grams of carbohydrates, 50 grams of protein, and 56 grams of fat based on the myfitnesspal app.

116 grams of carbohydrate x 4 kcal/gram = 464 kcal

50 grams protein x 4 kcal/gram = 200 kcal

56 grams of fat x 9 kcal/gram = 504 kcal

464 + 200 + 504 = 1245 kcalories

carbohydrate: 464 ÷ 1245 = 0.37 x 100 = 37%

protein: 200 ÷ 1245 = 0.16 x 100 = 16%

fat: 504 ÷ 1245 = 0.40 x 100 = 40%

The AMDR allows someone to really understand if their diet is within the healthy ranges for healthy individuals. For proper assessment see your local personal trainer at your local gym for a proper lifestyle assessment.