Menentukan Kebutuhan Gizi Atlet (Part 1)

Summary

This video script covers the essential aspects of nutrition for athletes, focusing on energy requirements. It outlines key factors such as resting metabolic rate (RMR), specific dynamic action (SDA), physical activity, and growth factors. The script explains how to calculate the energy needs of athletes, taking into account these variables, and highlights the importance of balanced nutrition. It also provides guidance on how to compute energy expenditure during physical training and daily activities, offering practical examples for calculating total energy needs based on athletic training schedules and lifestyle.

Takeaways

• 😀 Resting Metabolic Rate (RMR) is a key factor in determining an athlete's energy needs, alongside factors like physical activity, food thermic effect, and growth stage.
• 😀 There are several methods for calculating Basal Metabolic Rate (BMR), including formulas like Mifflin, Harris-Benedict, and others. You can also use a tabulated value based on body weight.
• 😀 The Thermic Effect of Food (TEF), or Specific Dynamic Action (SDA), varies depending on the macronutrient type, with protein increasing energy expenditure by 20-30%, while fats have a lower impact.
• 😀 Growth factors should be considered in athletes under 18 years old, with energy requirements increasing based on age and developmental stage.
• 😀 Activity levels are categorized from sedentary (bed rest) to very heavy physical work. Properly identifying an athlete's activity level is crucial for accurate energy estimation.
• 😀 Physical activity multipliers should be adjusted based on the type of activity and the individual’s specific needs. Athletes' needs differ greatly from non-athletes.
• 😀 Exercise energy expenditure is estimated in kcal/minute based on the athlete's weight and the type of activity, such as cycling or volleyball.
• 😀 For calculating energy needs from exercise, the duration of the exercise in minutes is multiplied by the energy expenditure per minute for the activity to get total kcal burned.
• 😀 When calculating energy expenditure over a week with varying exercise durations, total minutes are averaged over seven days to estimate daily energy needs from exercise.
• 😀 Energy requirements for athletes can be quite high, reaching up to 5,000 kcal per day or more, especially for those with intense training schedules. Non-athletes typically have lower energy needs.

Q & A

What are the main factors that determine an athlete's energy needs?

An athlete's energy needs are determined by several factors: resting metabolic rate (RMR), specific dynamic action (SDA) or thermic effect of food (TEF), physical activity, growth (if the athlete is in a growth phase), and physical training.

What is the difference between physical activity and physical training?

Physical activity refers to daily movements and exercise, such as walking or cleaning, while physical training involves structured and specific exercises designed to improve athletic performance. Physical training is more intense and goal-oriented.

How is the resting metabolic rate (RMR) calculated?

Resting metabolic rate (RMR) can be calculated using various formulas like the Harris-Benedict equation, Mifflin-St Jeor equation, or simpler methods like multiplying 40 kcal by body weight in kilograms. Alternatively, pre-calculated tables for male and female RMR based on body weight can also be used.

What is the effect of protein, fat, and carbohydrates on the thermic effect of food (TEF)?

The thermic effect of food (TEF) refers to the energy required to digest and metabolize food. Carbohydrates cause a 5-10% increase in energy expenditure, fats cause a 0-5% increase, and protein leads to a significant increase of 20-30%. Alcohol also raises energy expenditure by about 20%.

How do we calculate energy requirements for athletes in a growth phase?

For athletes under 18 years old, energy requirements are calculated by adding extra calories for growth. The additional calories depend on the athlete's age, with 2 kcal per kg body weight for those aged 10-14 years, 1 kcal for ages 15, and 0.5 kcal for ages 16-18.

What is the role of physical activity levels in determining energy needs?

Physical activity levels are categorized into various levels, ranging from sedentary (bed rest) to very active. These levels are used to multiply with the calculated energy requirements to adjust for daily energy expenditure due to activity, influencing overall energy needs.

How is energy expenditure during training accounted for in total energy requirements?

Energy expenditure during training is added to the total energy requirements by multiplying the duration of the activity (in minutes) by the kcal per minute based on the athlete's weight and the specific exercise. This provides an estimate of the calories burned during training.

What is the significance of training intensity in estimating energy expenditure?

Training intensity plays a significant role in estimating energy expenditure. High-intensity exercises burn more calories, while lower-intensity exercises result in fewer calories burned. For example, an athlete performing intense training like cycling at 90 km/h will have a higher kcal expenditure compared to a less intense activity.

What formula should be used to calculate total energy requirements for athletes?

To calculate total energy requirements for athletes, first determine the BMR (using any chosen method), then add the SDA (typically 10% of BMR for a balanced diet). For athletes under 18, add additional calories for growth, and then multiply by physical activity levels. Finally, add energy expenditure from training to the total.

How can you estimate the daily energy expenditure from multiple training sessions?

To estimate daily energy expenditure from multiple training sessions, sum the total training time for the week, calculate the kcal burned per minute for each session, then divide the total energy expenditure by 7 to get an average per day.