What does a 50 kg athlete require in terms of carbohydrates, fats and protein?
Carbohydrates – 57% of 2410 = 1374 kcal – at 4 kcal per gram = 1374 / 4 = 343 grams Fats – 30% of 2410 = 723 kcal – at 9 kcal per gram = 723 / 9 = 80 grams Protein – 13% of 2410 = 313 kcal – at 4 kcal per gram = 313 / 4 = 78 grams Our 50kg athlete requires: 343 grams of Carbohydrates, 80 grams of Fat and 78 grams of Protein What types of fat are there? The nature of the fat depends on the type of fatty acids, which make up the triglycerides. All fats contain both saturated and unsaturated fatty acids but are usually described as ‘saturated’ or ‘unsaturated’ according to the proportion of fatty acids present. As a rough guide saturated fats are generally solid at room temperature and tend to be animal fats. Unsaturated fats are liquid at room temperature and are usually vegetable fats – there are exceptions e.g. palm oil, a vegetable oil that contains a high percentage of saturated fatty acids. Unsaturated Sunflower Oil Olive Oil Rice Oil Nuts Rapeseed Oil Oily Fish Sardines Saturated B
