Nutritional Assessment of a former Elite Time Trial Cyclist

Hi Everyone

I hope you are all well

This next blog post is from one of my nutritional assignments back when I did my undergraduate degree in Applied Sport Science.

I have just converted it to blog format.

(The topic of this blog post is outlined below;)

Enjoy and please comment below what you think about it :) lets get to it!!!

“An investigation to establish the nutritional status of a former Elite Time Trial cyclist. This includes the development, research, analysis, implementation & evaluation of dietary strategies aimed at optimising client’s needs”

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Image Credit: https://catenacycling.com/en/cyclopedia/events/championships-and-olympic-games/olympic-games-2012-london/2012-olympics-london-individual-time-trial 

Literature Review

My client is a former elite level Time Trial (TT) cyclist whose goal is now to add more lean muscle mass and have more strength. This report is assessing the client’s current diet and activity levels, the analysis of which will determine specifically what dietary elements are deficient, or in excess, and how the client should revise his eating habits. This will result in the creation of a bespoke intervention programme so that the client’s nutritional plan meets his personal aims.  After the nutritional plan (intervention) has been implemented, review testing will take place to determine if objectives have been achieved.

Having a well-structured diet is essential for the average individual or the elite level athlete to achieve their personal goal, either improving their health or improving their sporting performance (Gollwitzer, 1999). Many athletes eat well, but do not eat for their performance, which ultimately results in underperforming (Maughan, 2007). Nutrition is just one factor of performance and goes hand in hand with training, age, gender, experience, psychology and biomechanics. However, it is nutrition that makes the difference in an athlete coming 1^st or 2^nd due to the immense effect that one’s diet can have on their performance. (Maughan, 2007).

This report will help the client understand what is necessary for him to consume, and when, in order to improve his own performance. It is imperative to understand the role and functionality of every aspect of nutrition so that it can be explained to our client, and structured accordingly to his requirements.

The food we eat is divided into macronutrients and micronutrients (Saris et al 1989). Large nutrients are called macronutrients and include carbohydrates, proteins and fats. Effective regulation of all metabolic processes requires the right amount of vitamins, minerals and water - these are the micronutrients (McArdle, Katch and Katch, 2012, pp. 49) needed to help maintain homeostasis (Woods et al 1998). Ingesting food is one thing, but eating them at the correct time is another. Nutrient timing refers to the practice of consuming a specific nutrient in a given time period within proximity to training or performance to achieve a desired result (Campbell, NSCA – National Strength & Conditioning Association, 2011, p.7). An example being eating carbohydrates and proteins after training for growth and repair of muscles whilst replacing depleted glycogen.

Nutrients have very different functions. Depending on the individual’s personal goals, the required amount of these nutrients will change. A simple example is that the carbohydrate and protein intake of an endurance athlete will be different to a weightlifter (Andreoli et al 2001). Since this case study involves an athlete, his general recommended guidelines are 60% carbohydrate, 20-25% fat and 15-20% protein (Jeukendrup, & Gleeson, 2010) per day.

Needs Analysis of a Time Trial (TT) Cyclist 

Time Trial (TT) cycling requires athletes to place a huge demand upon the aerobic system, similar to rowing and running, as it requires a lot of training to cause physiological adaptions such as increased stroke volume, improved Respiratory Exchange Rate (RER) and enhanced economy of using oxygen over long periods of time (Pelliccia et al 1991, Kokkinos et al 1995, Rodeheffer et al 1984). TT athletes can cycle between 10-100 miles (Cyclingtimetrials 2014), however shorter distances can happen and for fixed TT, it is 12-24 hours. This large distance and time places huge emphasis on athletes’ aerobic capacity and aerobic endurance (Shareky & Gaskill 2006; Jones & Carter 2000).

Cyclists need to be carrying little bodyweight, which needs to be nearly all muscle mass, in order to maximise Time Trial performance. However, too big a drop in bodyweight can decrease performance (Fogelholm, 1994). The arms should not carry much weight as they are only needed for stabilising the rider and steering. Looking at cycling, the sport requires large amounts of muscular endurance especially in the legs and core - the legs to do the pedalling and the core to stabilise the rider (Abt et al 2007; Hibbs et al 2008). With the above mentioned and the client’s goal to add more muscle mass, the Nutritional Plan must be specific, enjoyable and realistic to the athlete to improve his performance. 

Image Credit: https://roadcyclinguk.com/how-to/three-training-sessions-to-improve-your-functional-threshold-power-ftp.html#28fdo0RThybx1mGu.97 

Carbohydrates

Carbohydrate is the body’s primary energy source (Lemon and Nagle 1981; Van Loon et al 1999) and is mainly used for high intensity exercise (Campbell, NSCA, 2011, p.4).  The higher the intensity of exercise, the less lipids are used as a fuel source (Mittendorfer & Klein 2003). It is made up of simple (sugars) and complex carbohydrates (also known as starch and fibre) such as rice and pasta (Engelsen et al 1996; McArdle et al 2012). This is broken down into 4 categories - monosaccharides, disaccharides, oligosaccharides and polysaccharides. Monosaccharides refer to simple carbohydrates and polysaccharides relate to complex carbohydrates. The important sugars within the monosaccharide bracket include glucose, galactose and maltose.

                                                                                                                              

Glucose can be sourced from fruits, galactose is obtained in dairy products and maltose from cereals. Glucose is available through the digestion of carbohydrate and is a vital fuel source. When monosaccharides have been absorbed via the small intestine, it can be used either directly by the cells for energy, converted to fat for later use, or stored as glycogen in the body. Carbohydrates are broken down and stored as glycogen in both skeletal muscles and in the liver. The glycogen stored in the muscles is used a fuel for activity. Liver glycogen’s role is to maintain blood glucose concentration for the body. This includes the Central Nervous System (CNS) which depends heavily on glucose (Wolinsky & Driskell 2008).  For every gram of carbohydrate consumed in the body it supplies 16 KJ (3.75 Kcal) of energy (McArdle et al, 2009).

The guidelines for carbohydrate intake for an average active male is 5-7 g/kg/day. This will cover the daily recovery/fuel needs for an athlete with a moderate exercise programme. However, for an elite level cyclist/endurance athlete, daily recovery/fuel needs (to cover 1-3h of moderate to high intensity exercise) requires 7-10g/kg BM/day (Costill, Sherman & Fink 1981; Burke, Collier & Beasley, 1995). Those athletes undertaking an extreme exercise programme (i.e. > 4-5h of moderate to high intensity exercise such as Tour de France) require 10-12+ g/kg BM/day (Saris, Erpt-Baart & Brouns, 1989; Brouns, Saris & Stroecken, 1989).

Complex carbohydrates help to reduce the Low Density Lipoprotein (LDL) cholesterol size without altering the blood triglycerol or High Density Lipoprotein (HDL) concentrations. (Grundy, 1986). The type of carbohydrate you ingest can take different lengths of time to become available - this refers to the Glycaemic Index (GI). GI represents the food’s ability to raise blood glucose (Wolever & Jenkins 1986). High GI foods include rice and low GI foods include pasta (McArdle et al 2009). Closely linked to carbohydrate is fibre. Fibre is classed as a non-starch polysaccharide (Serpell et al 2000). The research surrounding fibre looks at using it for reducing heart and peripheral artery disease, obesity and diabetes (Marlett, McBurney and Slavin, 2002).

Athletes in endurance sports often need to take carbohydrate drinks to maintain energy levels during an event (Earnest et al 2004) such as the Tour De France. They would also incorporate a glycogen loading phase in their diet leading up to an event to increase their body stores of glycogen - this is usually in a super compensation phase of carb loading (Hawley, et al 1997). In periods of intense training, carbohydrates should be increased to 70% from the 60% athlete guidelines as mentioned earlier. This is for a 70kg male. The carbohydrates in this case would be made up of fibre rich nutrients such as grains, fruits and vegetables (McArdle et al 2012).

The client will have been used to taking on high levels of carbohydrate in his competition days due to the sporting demands (Earnest et al 2004). Cycling events cause fatigue due to carbohydrate depletion so 30-60 grams of high GI carbohydrates should be ingested per hour when beginning early in the exercise. If carbohydrates cannot be ingested throughout larger amounts (100 grams) of concentrated (20-75%) carbohydrate, they should be ingested at least 30 minutes prior to fatigue - this is for a 70kg male athlete (Melby et al, 2002). However, for muscle gain, he will need an adequate amount of carbohydrate to help fuel his training. Lean muscle mass will require a pre-planned training strategy looking at increasing the protein intake and reducing the carbohydrate so his body fat percentage remains low (Donges, Duffield & Drinkwater, 2010). Finding the right balance in carbohydrate is key, as not enough won’t replace the muscle glycogen lost in training thus affecting the next session, and too much carbohydrate will not be stored as glycogen but will be converted into fat (McArdle et al 2012).

Protein

Protein is used for the repair and regeneration of muscle fibre tissues (Kerksick, 2006.). It is heavily used to increase and maintain lean body mass (Campbell, NSCA – National Strength & Conditioning Association, 2011, p.5). Protein can be obtained from nuts, dairy foods, fish, poultry, beef, pork and lamb. It can be used in some cases as an energy source, however it is not as effective as carbohydrate (Krieger, Sitren, Daniels & Langkamp-Henken, 2006). Proteins are made up of non-essential and essential amino acids, both of which have different roles in the body.

Studies such as Borshem et al (2001) proved that ingestion of protein post exercise encourages protein synthesis and speeds up recovery. There are essential amino acids that the body needs from our diet to carry out specific functions (Børsheim et al 2002) such as leucine, which repairs damaged muscle fibres.  Others within the non-essential amino acids, such as glutamine, is used for gut function, the immune system, and other essential processes in the body, especially in times of stress (Souba et al 1990). Amino acids are crucial in managing metabolism and organ function, as proteins act as carriers in the blood for many nutrients in the transport system (Grundy 1986).

Guidelines for protein intake is varied.  The UK Daily Recommended Value (DRV) suggests 0.75/kg per day is safe but, with training being part of a competitive athlete’s lifestyle, this number should be 1.2g to 1.8g as it is needed for adaptions to exercise to occur (Campbell et al 2007). The amount of protein required will depend on the sport - weightlifters, throwers and bodybuilders will need more protein than endurance athletes. By eating more protein, the subject will feel fuller for longer (Alpers, 2006) which will stop unnecessary snacking/binge eating. However, the body can only take up so much protein per g/kg/per bodyweight. Once this has been reached the body can’t absorb any more protein as saturation has been reached. Anymore protein ingested above the uptake level will not be taken in (Van Erp-Baart et al 1989). If any more is consumed than it can absorb, then it will be passed out of the system. Amino acids are not a direct contributor to energy production, however studies have shown that it is linked with the intensity of exercise (Brooks 1987; Lemon & Nagel 1981; Wagenmakers 1998).

In terms of protein timing, Rasmussen et al (2000) looked at how amino acid ingestion alters the anabolic response to resistance exercise. Results showed that the consumption of an essential amino-acid carbohydrate solution immediately before resistance exercise, has a greater anabolic effect than when the solution is consumed after exercise. This is primarily due to an increase in muscle protein synthesis as a result of increased delivery of amino acids to the muscles.

Image Credit: https://runnersconnect.net/coach-corner/carb-cycling-for-runners-the-alternative-to-low-carb-diets/ 

Fats

Dietary fat or lipids are an essential nutrient to bodily function, health and sporting performance. McArdle (2012) stated that fats should make up 15% of our total calorie intake and one third of this should be made up of essential fatty acids. Lipids/fats are very important in the body for many reasons. These include insulation, protecting the organs and absorption of vitamins such as A, D, E and K (Zulauf, 2012). Fats can be in many forms. They are categorised into monounsaturated, saturated or unsaturated fatty acids. Saturated (bad fats) are found mainly in meats and dairy products, including commercially prepared foods such as cookies and readymade meals. Daily intake of this kind of fat should not exceed 10% of total calories (Turner et al 2013).

The better fats are the essential fatty acids. These include the omega 3 fats, which can be found in fish, lean meats, green vegetables and sunflower seeds. Essential fatty acids play a key role in maintaining our immune system, aiding the production of hormones and disease prevention. These fats are excellent at inducing an anti-inflammatory response and for healthy joints (Talukdar et al 2010; Wall, Ross, Fitzgerald & Stanton 2010). Omega 3’s have also been found to delay and reduce the effect of Delayed Onset of Muscle Soreness (DOMS) in a study done by Tartibian (2009). 

Lipids can also be used as an energy source for low intensity exercise (Campbell, NSCA, 2011, p.4) and they are the secondary energy source to carbohydrates (Lemon and Nagle 1981; Van Loon et al 1999). However, lipids’ molecular formula produces twice as much energy per gram when compared to carbohydrate (McArdle et al 2009). If high intensity exercise is long in duration, then fat metabolism is increased and carbohydrate metabolism is decreased (Jeukendrup, 2003). Energy sources stated use Adenosine Triphosphate (ATP) which converts the macronutrient energy, (chemical energy), into mechanical energy (ATP) for movements (McArdle, Katch & Katch 2008).

Fluids

Carbohydrates, proteins and fats are very important, however, being hydrated is also essential to performance. Water (H₂0) makes up the majority of our bodies’ weight and any wonder being dehydrated has an effect on our performance and our health (Barr, 1999). Hydration is key for any sporting performance, and it isn’t just limited to water but to replenishing lost salts, sugar and electrolytes (Casa et al 2000). When athletes are dehydrated, that is when performance declines rapidly and injury can occur (Walsh et al 1994). Dehydration can effect aerobic and strength performance to such an extent that an athlete’s performance suffers tremendously (Bigard et al 2001 & Schoffstall et al 2001).

Athletes (especially endurance athletes) need to take on board carbohydrate so they can complete the event. This is ingested via a carbohydrate drink (Rodriguez et al 2009). Studies have compared water only drinks and electrolyte drinks in terms of re-hydrating athletes/hydrating athletes both pre and post events. The results showed those drinks without any salts/sugars proved to be ineffective in hydrating the athlete (Rodriguez et al 2009).

Vitamins and Minerals

Vitamins and minerals are within the micronutrient group and they play a vital role in many important bodily functions. These include converting food into energy (Haque, 1999), antioxidant transportation (Padayatty et al 2003) and calcium transport (Martin & Deluca 1969). Vitamins are divided into fat-soluble and water-soluble. Fat soluble vitamins are A, D, E and K. The water soluble vitamins include C, B and Folic Acid. Minerals are used for building strong bones, teeth and controlling body fluids inside and outside cells and include sodium and potassium.

Having one’s diet reviewed and planned isn’t enough for an improved performance. Athletes are constantly trying to improve their performance and will use ergogenic aids. Ergogenic aids are a work enhancing substance or device believed to increase performance (Campbell, NSCA, 2011, p.7). Ergogenic aids can be divided into two categories: macronutrient intake manipulations and ingestion of dietary supplementations (McNaughton, 1986). Examples include carb-loading (macro nutrient manipulation) and creatine loading (supplementation).

Referring back to the client’s goal of increased lean muscle mass, studies have shown that doing hypertrophy/strength training, combined with supplementing amino acids pre, during and post exercise, can influence protein synthesis pathways (Willoughby, Stout, and Wilborn 2007; Esmarck et al. 2001; Tipton and Ferrando 2008; Tipton et al 2001).

Image Credit: https://www.welovecycling.com/wide/2017/09/06/cyclists-hydration-improve-performance/ 

Practical Constraints 

From a practical perspective, it is worth noting the client may find it difficult to complete this intervention due to time and finances. He is a full time final year student and as such, is undoubtedly under pressure with his academic studies.  He may not have the time to source and prepare meals and also adhere to a strict dietary regime. Another potential constraint is that the client may not have been completely honest when giving his 7-Day Report back.  If this is the case, then the intervention will not truly reflect what the client actually needs. The client may not adhere to all of the planned meals and may not admit to unplanned deviation from the intervention/nutritional plan. Another practical restriction that needs addressed is to confirm if the client has any ethical concerns about the provided diet sheets – we must consider people’s religious beliefs and any nutritional inhibitions.

The range of methodologies employed to assess his nutritional status and fitness, are as follows:

Methodologies 

Design of Protocol

With the use of the self-reporting food diaries, the subject was asked to record one weeks’ worth of meal plans using his own food intake. Upon dietary analysis, a second a nutritional plan was delivered to the subject to follow and complete for 3-4 weeks before the next testing session.

Apparatus

Numerous tests were conducted to gain greater insight into the subject’s anthropometric and blood data. Body Mass Index (BMI) was calculated however, it must be noted that BMI is not applicable to athletes as it doesn’t take into account mass as either fat or muscle - it just assumes it all as fat (Burkhauser & Cawley, 2008). The Resting Metabolic Rate (RMR) is very high indicting that even when at rest, the subject needs to have a high calorific intake to function. However, through questioning, the subject had to run for a bus to attend to the first testing session.

This activity before the test caused a spike in his metabolism. Height and weight was measured using the stadiometer and weighing scales (both Seca brand). Body fat percentage was calculated via the Harpenden Skin fold Calipers. These measure the 4 anatomical sites bicep, tricep, subscapularis and iliac crest. Blood glucose and haemoglobin were analysed using the Glucose 201+ machine and the HB 201+ machine. Blood iron was determined via the haematocrit centrifuge. HDL, LDL and total cholesterol were measured via the Refltron Blood Analyser. Chest, waist and hip measurements were recorded using a standard tape measure and the hip:waist ratio calculated by dividing waist/hip circumference (for a more comprehensive review on the equipment see the Appendices Equipment Tables). 

Procedures

Prior to any testing and alteration of the subject’s diet, he was provided with a participant information sheet thoroughly explaining the purpose of the study and the procedures it would entail.  Informed consent was obtained and a full medical questionnaire was completed prior to participating in any testing or dietary intervention. The subject was also made aware that they had the right to withdraw from the investigation at any given time and that all experimental procedures and protocols for this study were approved by University of Teesside SSSL Ethics Committee. Confidentiality will be ensured as no information will be shared onto a third party.

Post collection of initial anthropometric data, a seven day food diary was completed recording all food and drink consumed along with activity levels. This information was inputted into the Nutritics software for an in-depth analysis of current macro/micronutrient intake in relation to the recommended nutritional intake (RNI) and the client’s personalised goals.

The RNIs are set generously based on the client’s feedback from the 7 day report. To gain a more accurate description of calorific and nutritional recommendations, manual recordings were completed using the Basal metabolic rate (shown in appendices). A client meeting was organised on 05/01/2016 to evaluate current diet and lifestyle habits, and to explain what format the intervention would comprise of (see Appendix 1.0). The new intervention will meet the client’s goals as it will highlight any deficiencies or excesses within their diet.

Energy expenditure was calculated using the basal metabolic rate (BMR) incorporating method 3 (Appendix 1.5). The BMR is then multiplied by 2.0 to calculate energy expenditure as a result of the client’s training (for calculations refer to Appendix 1.5)

The main three macronutrients (carbohydrates, fats and protein) were calculated (Appendices 1,2,3) based on BMR and subject’s training days. These values were then compared to both the subject’s average daily energy intake as derived from the Nutritics and the estimated requirements as indicated by the software. Following the evaluation of the subject’s present nutritional strategies, and then comparing them with the normative values (recommended guidelines), an intervention was discussed (Appendix 1.0). The educational strategy highlighted any deficiencies within the diet. The nutritional plan was put in place not only to meet the client’s goals, but also to improve the client’s health.

Analysis:

The analysis of the client’s data was calculated by the www.nutritics.com software. The initial results of his diet, blood work, and anthropometric measurements are shown below.

Image Credit: https://jeffstutoring.ca/guidelines-for-writing-formal-lab-reports/ 

Results

Graphs and tables outlined in the section below refer to the following;

1.    Pre and Post Intervention Test Results with Recommended Nutritional Intakes (RNIs).

2.    Intervention for Client - Pre and Post Diet Analysis utilising Nutritics.

3.    Results of Pre and Post Intervention Testing Measures.  

Section 1: Pre and Post Intervention Test Results with RNI

Graphs 1.0 - 1.7 show comparisons between Pre Intervention (7 Day Dietary Analysis) and Post Intervention, and the Recommended Nutrient Intake (RNI);

Figure 1.0 Carbohydrate Intake

Black bars denote Post Intervention carbohydrate intake, average for this is represented by the red dotted line (252g). Pre Intervention carbohydrate intake is signified by grey bars, average is represented by the grey dotted line (204g). Average weekly Recommended Nutritional Intake (RNI) should be between 430-717g (represented by black lines).

Figure 1.1 Sugar Intake

Black bars denote Post Intervention sugar intake, average for this is represented by the red dotted line (103g). Pre Intervention sugar intake is represented by grey bars, average is signified by the grey dotted line (102g). Recommended Nutritional Intake (RNI) per day should be below 71g (represented by black line).

Figure 1.2 Non Starch Polysaccharide (NSP) Intake

Black bars denote Post Intervention NSP intake, average for this is represented by the red dotted line (28g). Pre intervention NSP intake is signified by grey bars, average is represented by the grey dotted line (14g). Recommended Nutritional Intake (RNI) per day should be between 18-24g (represented by black line).

Figure 1.3 Monounsaturated Fat

Black bars denote Post Intervention monounsaturated fat intake, average for this is represented by the red dotted line (45g). Pre intervention monounsaturated intake is signified by grey bars, average is represented by the grey dotted line (32g). Recommended Nutritional Intake (RNI) per day should be below 71g (represented by black line).

Figure 1.4 Vitamin D

Black bars denote Post Intervention Vitamin D intake, average for this is represented by the red dotted line (8ug). Pre intervention Vitamin D intake is signified by grey bars, average is represented by the grey dotted line (2ug). Recommended Nutritional Intake (RNI) per day should be between 10-20ug (represented by black lines).

Figure 1.5 Folic Acid (B9)

Black bars denote Post Intervention folic acid intake, average for this is represented by the red dotted line (331ug). Pre intervention folic acid intake is signified by grey bars, average is represented by the grey dotted line (193ug). Recommended Nutritional Intake (RNI) per day should be between 300-600ug (represented by black line)

Figure 1.6 Sodium

Black bars denote Post Intervention sodium intake, average for this is represented by the red dotted line (2043mg). Pre intervention sodium intake is signified by grey bars, average is represented by the grey dotted line (2385mg). Recommended Nutritional Intake (RNI) per day should be below 1600mg (represented by black line)

Figure 1.7 Niacin (B3)

Black bars denote Post Intervention niacin intake, average for this is represented by the red dotted line (70mg). Pre intervention niacin intake is signified by grey bars, average is represented by the grey dotted line (42mg). Recommended Nutritional Intake (RNI) per day should be below 16.5mg (represented by black line).

Section 2. Intervention for Client: Pre and Post Nutritics Analysis

Nutritics Pre-Intervention Output

Macronutrient Pre - Intervention Analysis

The Intervention outlined below is based on the 7-day dietary analysis. Explanation of the choices within this nutritional plan will be explained in the Discussion section of the report.

Meal/time	Nutritional intake	Nutritional aims
Breakfast	Oats/Porridge/Nuts in a bowl. Low fat cheese on wholegrain bread can be an alternative. Semi Skimmed milk, Fruit have orange or an apple.	Promote glycogen and protein synthesis
Optional Snack	2-3 Handful of Nuts	Maintains protein and fat intake
Pre Training Meal (Can be Lunch)	Banana, Yogurt, Water. Some dark chocolate (few squares)	Fuel for session, mix of fast acting carbs and slow release.
Strength/Hypertrophy Session	Water, pinch of salt and orange concentrate (Isotonic Drink) during session	Maintains hydration and helps to fuel session
Post Training Meal (Can be Dinner). Can have 45 minutes after session.	Lean fillet steak/fish/chicken (cut off any fat you can see). Add spices/herbs for taste and thermogenic aid. Couple of handfuls of meat. Boiled Rice/Potatoes (skins off) or roasted vegetables or steamed vegetables. Plenty of greens on the tables. (2/3 of plate should be made up of this) Use low fat butter on potatoes if need be, any sauces have to be low in fat/sugar. Plenty of water with meal.	Promote glycogen replenishment of the muscles and liver and encourage protein synthesis to repair muscles as well as rehydration
Pre Bed Meal	Chicken/Tuna/Salmon/Turkey and salad/tomatoes/lettuce/onions/peppers. Green tea with this also.	Maintains protein and fat intake. Increases vitamin/mineral intake.

Intervention: Calorific Intakes

The subject’s basal metabolic rate (BMR) and the physical activity ratio (PAR) was estimated for rest days, light days and high intensity training days. Tables 1 and 2 exhibits the calories and carbohydrate/protein/fat intake per day using the formula in Methods 1-3 (See Appendices).

Table 1: Daily Calorific Intake

Name of Day for Food Intake	Rest Day (No Training)	Light Intensity Training Day	High Intensity Training Day
Daily Calorific Intake (g)	1779 .2	2846.7	3558
Carbohydrate (g)	1067.5	1708.0	2135.0
Protein (g)	266.8	427.0	533.8
Fats (g)	444.8	711.6	889.6

Table 1 Showing the Calorific Intake between different days (No Training, Light Training Day and a High Intensity Training Day). Breakdown of Carbohydrates, Proteins and Fats are shown in (g)

Table 2: Daily Calorific Intake per g/kg/bw

Name of Day for Food Intake	Rest Day (No Training)	Light Intensity Training Day	High Intensity Training Day
Carbohydrate per g/kg/bw	3.95	6.32	7.90
Protein per g/kg/bw	0.93	1.48	1.85
Fats per g/kg/bw	0.68	1.09	1.37

Table 2 Showing the Calorific Intake between different days (No Training, Light Training Day and a High Intensity Training Day). Breakdown of Carbohydrates, Proteins and Fats are shown in (g/kg/bw).

Data from the pre intervention 7 Day report was calculated using Nutritics Software. From this, the nutritional plan was created to ensure that the client met his targets.

Table 3: 7 Day Self Report Calorific Breakdown

	Carbohydrate (g)	Protein (g)	Fat (g)	Alcohol (g)
Intake	204.2	86.4	75.5	0
g/kg bodyweight	2.8	1.2	1.1	0
Kilocal	768	346	680	0
Kilocal %	43	19	38	0

Table 3 Showing the Calorific Intake/Breakdown per gram of food per kg of client’s bodyweight (g/kg/bw) over the 7 Day Self Report.

 Nutritics Post-Intervention Output 

Macronutrient Post Intervention Analysis

Section 3.  Pre and Post Intervention Test Results

The initial testing session (pre intervention) was performed on the 19/11/2015 included the following tests;

Table 4: Pre and Post Intervention Test Results

Client 1	Pre Intervention Results	Post Intervention Results	Recommended Values
Age	27	27	N/A
Height (cm)	188.6	188.6	N/A
Weight (kg)	71.7	76.4	72-90
Body Fat Percentage (4 Site) %	14.9	16.25	11-18
BMI (Body Mass Index)	20.6	21.62	18.5-24.6
RMR (Resting Metabolic Rate) Calories	1950	N/A	N/A
Total Cholesterol (mmol/l)	3.38	3.250	< 5.0
LDL Cholesterol (mmol/l)	1.91	2.196	< 3.0
Triglycerides (mmol/l)	1.3	0.800	< 1.7
HDL Cholesterol (mmol/l)	0.862	0.685	1.0
Blood Glucose (mmol/l)	5.08	5.55	4 - 6.0
Blood Iron (mg/day)	8.9	7.8	8.9
Waist (inches)	30	30	< 36
Hip:Waist Ratio	0.92	0.92	< 0.95
Chest (inches)	36	36	N/A

Table 4 showing the results of the Pre and Post Intervention testing

Intervention was given on the 05/01/2016 (Intervention can be found in Appendix 1.0).  Post intervention testing session performed on the 09/02/2016. Results of the graphs and tables will be explained in the Discussion section, as well as explanations for the choice of dietary nutritional plan based from the 7 Day Dietary Analysis (see Appendix 1.0).

Discussion 

By examining the results, the data concluded that the client needed an appropriate nutritional intervention to meet his goals. Results from the Pre and Post testing sessions showed the following:

Over the five week intervention period bodyweight increased by 4.7kg. This weight increment places the client within the NHS guidelines on bodyweight relative to height (NHS, 2015). Pre intervention the client was underweight by 0.3kg based on these guidelines. The evaluation of body fat percentage (Lohman, T.G., Houtkooper, L.B. and Going, S.B., 1997), calculated it pre-intervention as 14.9%. Post intervention it was 16.3%. The increase of 1.4% was expected due to the large increase of weight, however, the increase was relatively minimal for nearly 5kg of weight gained. This indicates that the majority of weight gained was lean muscle mass which is a positive outcome which was both anticipated and planned for and as such, has achieved one of the client’s aims.

Body Mass Index (BMI) indicated a minimal increase from 20.6 to 21.62 which didn’t affect any results as his BMI (National Heart, Lung and Blood Institute, 2015) is normal for someone of his age and bodyweight. Analysing the client’s total cholesterol (Provan, 2005) showed that his total cholesterol was well below the maximum level of 5.0mmo/l. Both pre and post intervention test results confirmed this with post-test reducing the figure from 3.38mmol/l to 3.25mmol/l. Reduction of total cholesterol can be attributed to the improvements of the client’s diet.

This was mainly from reducing the sodium intake, improving the quality of fats from various meats and healthier preparation e.g. grilling, combined with all food sources being lower in fat/sugar when compared to pre intervention diet.

Results for HDL cholesterol (Gandy. J, 2014 page 788) and triglycerides (Provan, 2005), decreased post intervention reducing from 0.862mmol/l to 0.685mmol/l which is within the recommend value of > 1.0mmol/l. The reason for the reduction in HDL was due to a combination of lack of aerobic training which has been shown to increase HDL values (Higashi et al, 1999)

Triglycerides decreased from 1.3-0.8mmol/l over the 5 week period. The value was reduced due to the increase in the omega 3 intake from the nutritional intervention compared to the pre dietary analysis (Harris, & Bulchandani, 2006).

The LDL cholesterol (Friedewald, W.T., Levy, R.I. & Fredrickson, D.S., 1972) measurement increased from pre to post test (1.9-2.1mmol/l). This however, was a minimal change and still well within the recommended range (less than < 3.0mmol/l). An explanation for this is that the nutritional plan increased the saturated fat intake more than the pre dietary level (23g – 32g) which would correlate to the small increase in LDL cholesterol.

Blood Glucose (Provan, 2005) values increased post-test from 5.05mmol/l to 5.55mmol/l, however, both results are still within the recommend ranges of 4-6mmol/l. This increase in blood glucose can be attributed to an increase in carbohydrate intake due to the intervention. This meant more carbohydrate was stored as glycogen for the body to use for training (Coyle et al, 1986). The blood iron (SACN, 2011) reading decreased minimally from 8.9mg/day to 7.8mg/day. Pre-Test he was matching this value. The reasoning for the reduction in the blood iron post intervention could be due to client’s studies taking a toll. He was fatigued for a period of time due to deadlines, and research has shown fatigue effects blood iron levels (Haas, & Brownlie, 2001).

Analysing the waist (World Health Organization. 2006; Gandy. J, 2014 page 728) results, there was no change post intervention however, the client’s measurement of 30 inches is well within the range of < 36 inches for males. The final test was the waist to hip (Gandy. J, 2014 page 947) ratio. Data pre and post-test indicated no improvement, this nevertheless this placed the results for the client within the recommended range. The absence of a change in these values was due to the client’s improved training regime which was designed to enhance his Nutritional Plan (intervention). The training prevented an increase in waist and waist: hip ratio within the recommend range of less than 0.95 with a result of 0.92. 

Consideration must also be given to the nutritional values. After the analysis of the client’s self-generated 7 day report, it was identified that he lacked carbohydrates, non-starch polysaccharide (NSP), monounsaturated fat, Vitamin D and Folic Acid (when compared to the RNIs). It was also deduced from the figures that the client had too much sugar, sodium and B3. It should be noted that from the client’s self-report, there seemed to be a lack of intake of food. However, this was the information provided and this was the data that was analysed.

Carbohydrate intake changed over the weeks. Pre-test was 204g, post-test 252g due to the initiation of the nutritional intervention. However, the final result is still lower than the RNI value of 430-717g per week of carbohydrates required. The reason for the necessity to increase them was due to the RNIs not being met (as stated by Nutritics). Still, the client did not meet the advised RNIs (per week). Perhaps this is due to the client being harsh on estimating his portion size. Upon reflection, this may have been prevented if the client had a set of measuring scales to accurately weigh food portions.

The pre intervention intake of monounsaturated fat was 32g with the post intervention intake increased to 45g. Both results are still under the RNI per day (which is 71g). By ensuring an increased protein intake through an array of meat and fish sources, this simultaneously enabled an increase of monounsaturated fat. The benefit of having a diet with a RNI level of monounsaturated fat has been shown to maintain a healthy heart (Hu et al, 1997).

Vitamin D intake pre intervention is 2ug, with an increase to 8ug post intervention. However, the RNI value is defined as 10-20ug.  The nutritional intervention did increase the levels of Vitamin D almost the RNI value of 10ug per day, however, the reason for not attaining the recommended value could be attributed to the client’s ability to absorb Vitamin D. The distinct lack of sunlight, especially in our winter, would have possibly impeded absorption of Vitamin D to the expected level. Vitamin D ingestion has been shown to decrease the risk of autoimmune, cardiovascular and infectious diseases, type 2 diabetes mellitus, as well as the decrease of fractures (Holick, 2011).

With the RNI of sodium measured at 1600mg, and the Pre intervention sodium intake being 2385mg the ingestion of sodium was reduced via nutritional intervention. Post-test the sodium reading was reduced to 2043mg. The reduction of sodium was due to the improvement of the client’s diet. However, there is still too much salt and an excess of salt can cause an increase in blood pressure and lead to hypertension (Oliver, Cohen & Neel, 1975). To prevent any onset of cardiovascular disease the client needs to continue to reduce his salt intake over time.

The Non Starch Polysaccharide (NSP) intake was below the RNI value (18-24g per day) pre intervention at 14g, however, post intervention the NSP intake reached 28g which was slightly over the RNI value. The increase of NSP was due to an increase in the carbohydrate intake and an improved diet. A level of NSP over the RNI isn’t something that should cause concern as there is a need for having NSP. It is important for function of bowel movements and gut health (Polysaccharides, 1986). A nutrition plan without it (combined with fibre) would make the removal of toxins difficult.

Niacin B3 was 42mg which increased to 70mg post intervention. This was in excess of the RNI value of 16.5mg. The reason for having such a high niacin B3 both pre and post intervention, was due to the recommended dietary regime as foods such as chicken, nuts and fish have a naturally high level of B3. Niacin B3 has been shown to reduce the risk of cardiovascular disease and reduce cholesterol levels (Bruckert, Labreuche & Amarenco, 2010). Pre intervention folic acid B9 intake was 193ug which increased to 331ug post implementation of the intervention which places it within the RNI range of 330-600ug. The role of B9 is to help T cells in the body and the production of red blood cells (Kunisawa et al, 2012).

The reason for the calculations of the different calorific intakes was so that the dietary intervention could work alongside the client’s fitness regime. A training programme has an element of periodisation and so should any good nutritional plan (Stellingwerff & Allanson, 2011). Research conducted by Jeukendrup has considered periodising one’s nutrition to match training needs.  This is to ensure the correct amount (and type) of calories are consumed based on that athlete’s planned training for the day (Jeukendrup & Gleeson, 2010).

Training Recommendations during Dietary Intervention

The client was encouraged to perform resistance based exercise in the form of strength and hypertrophy training. Strength training will be used to help the subject gain muscle mass and for an increase in leg strength. The primary energy source for this utilises carbohydrates as strength training is usually high intensity performed in an interval fashion (Campbell, NSCA – National Strength & Conditioning Association, 2011, p.28). Due to the demand of carbohydrate in strength training (or more specifically glycogen), it has been suggested in studies that higher levels of carbohydrate would improve performance in training sessions and recovery (Balsom et al 1999; Casey et al 1996; Maughan et al. 1997; Robergs et al 1991; Rockwell, Rankin, and Dixon 2003; Tesch, Colliander, and Kasier 1986). Strength training will be linked heavily with hypertrophy to drive for the subject’s increase in lean muscle mass. In conjunction with the training, a sufficient amount of protein is needed to maintain a positive nitrogen balance and anabolism (Lemon, 2001).

To achieve this, volume and intensity will used in a periodised plan to deliver these results (Bompa & Buzzichelli 2015). The types of hypertrophy training to induce a hypertrophic response include time under tension or TUT (Moritani, 1979) and eccentric loading (Brandenburg & Docherty, 2002). A bigger muscle is stronger due to an increase in its cross sectional, which means it can produce more force over this increase in size (KOMI, 1984). Any weight gained will be lean muscle mass as the body fat percentage has dropped, but the “mass” replaced is lean mass, which can be carried over to the subject’s cycling lower body strength. As mentioned previously, protein is used for recovery, but the type of protein is key.

Studies have shown that casein protein has an anti-catabolic effect when compared to whey protein (Boirie et al, 1997). In the subject’s intervention, casein protein will be used, to ensure catabolism is reduced as it is a necessary process for protein breakdown in protein synthesis which will help accelerate adaptions to the training placed upon him (Campbell, NSCA – National Strength & Conditioning Association, 2011, p.40). Analysing the client’s pre and post test results, his goal was achieved to increase in muscle size and strength (from 71.7kg-76.4kg), whilst remaining lean. Body fat percentage only increased slightly from 14.8%-16.4% despite the large increase of weight, which indicates the majority of weight gain was lean muscle mass. This change in mass and minimal body-fat gain can be attributed to the new dietary intervention and training recommendations.

Health Issues of the Nutrients Reviewed

The client’s general health was also taken into consideration as it is beneficial to be healthy and fit as opposed to being unhealthy and fit. Any practitioner should never sacrifice health for performance as in the long run problems will occur which may affect social, personal, work and sporting fields (Raglin, 1990).

The intervention under analysis was designed for the client’s aims. It should not be used for a competition or a taper as it is not designed for this. An example of a correct nutritional taper for a competition is exemplified in the research by Inigo. He took into consideration an athlete who was fasting during the religious month of Ramadan when his competition was on (Mujika, Chaouachi, and Chamari, 2010). Regarding religion, the client this programme relates to, did not have any moral or ethical considerations when it came to how the food was sourced or slaughtered. He was only interested in the nutritional content of the food. Based on his socio-economic status, he bought the best food available to him to help him meet his goals.

Limitations and Suggestions for the Dietary Intervention

For future reference, if he was to proceed with another nutritional plan, he would not use the current one as his bodyweight has changed and this will alter his intake of calories for maintenance. A new intervention programme incorporating diet and exercise, would have to be calculated and formulated regarding his revised personal goals.

Perhaps a more consolidated approach would be to request the completion of a month’s food diaries (and training programme) to establish more accurate eating habits. This would, however, involve more time prior to an intervention being implemented and this time factor may be detrimental if the client was focusing on a future event. It would also be important to establish if the client was already on an intervention programme, or had already completed one in the past. If this were the case, he may be able to discuss what aspects of the dietary nutritional plan went well and what didn’t, which would assist in our planning. It is essential that a review of our intervention is completed for exactly the same reasons. Food is fuel yet it must be appealing as well as nutritious. The use of Nutritics software was very effective but it had some identified flaws, one of which being that the software did not account for all types of food and some of them had to be replaced with the next best thing on their records.

This reduces the reliability and validity for using this software (Carmines & Zeller, 1979) to some extent.  By comparing it to other nutritional apps, it is the best for producing easy to read data. The diagrams and spreadsheets clearly show what the client needs. However, it lacks the database of branded foods which other companies have - one example being MyFitnessPal App. Nutritics hasn’t been on the market as long as MyFitnessPal but in due time it will surpass it. It should be noted that the client was made aware of the limitations. There was no incentive for the client to do the nutritional intervention besides his own goals (intrinsic motivation). Some people may need more extrinsic motives to push them such as a monetary incentive or someway they can show off what they have accomplished e.g. a physique show or photoshoot (Ryan & Deci, 2000). Research shows advice alone does not change behaviour (Thorogood et al. 2002). If the intervention had been longer, improved behaviour habits may have been installed to further facilitate the prescribed nutritional intervention.

If the client struggled in future nutritional plans to meet specific dietary targets, then supplementation may be a factor to consider. However, this is only as a last resort as it is cheaper to get your food naturally than purchasing supplements over the counter. Not all students can afford supplements due to their finances.  

Conclusion 

After analysing the client’s 7 day self-report and the implementation of a scientifically based diet intervention, the client’s aims of an increase in lean body mass combined with an increase in strength and muscle size, were achieved. By comparing results between the pre and post-test intervention, it can be concluded that the increase in body mass was facilitated by the dietary nutritional plan and training recommendations. However, it should be noted that not all dietary recommendations made a measurable improvement as some were not improved to the RNI standards, such as sugar.

The nutritional plan improved the client’s health, however, another intervention would be needed to further enhance the client’s lifestyle. All nutrients under investigation would have shown a greater improvement if the time frame was longer than five weeks. A two to four month dietary log combined with a training plan, would have yielded better results and given the client a greater sense of progress. The client achieved his physical aims by combining a bespoke nutrition plan with tailored training. He was content with the progress and has left with a sense of more control and understanding when it comes to meal planning and nutrient function. The role of a nutritionist, is to educate the clients so they can lead a heathier lifestyle which supports their physical demands. A review of his diet and training regime in three months’ time, or prior to a competition, would afford valuable data as well as providing indicators for sustainability and viability.

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Appendices

1.0 Subject’s 7 Day Self Report (Pre Intervention)

	DAY 1
TIME/MEAL	DESCRIPTION OF FOOD	QUANTITY	COMMENTS	ACTIVITY
Breakfast (6.00am) Lunch (11.30) Dinner (5.30) Supper ( 8.00) Snacks (00:00) Fluids (00:00) Other	Wholemeal bread with Nutella and honey. Banana Small yoghurt pot Fruit juice Chicken sandwich Handful of nuts Fruit smoothie Ravioli pasta with tomato sauce Smoked salmon Tea Wholemeal bread with honey Small chocolate biscuit	1 slice 1 1 Small glass Medium size 100 grams 200mls Large helping 1 whole fillet Small cup 1 slice 1	Felt ok although little tired and felt like I was lacking in energy before gym Drink around 2-3 pints of water throughout each day	In gym at 10 am. Strength work for 1 hour. Split between legs and chest

	DAY 2
TIME/MEAL	DESCRIPTION OF FOOD	QUANTITY	COMMENTS	ACTIVITY
Breakfast (6.00 am) Lunch (10 am) Dinner (6:30) Supper (8:00) Snacks (00:00) Fluids (00:00) Other	Coffee Bagel with Nutella Banana Small yoghurt Tuna and pasta Chicken breast with pasta in tomato sauce Coffee chocolate biscuit	Small cup 1 1 1 Contained 22 grams of protein Large helping Medium size 200ml 1	Felt better today. Had a better night’s sleep Consumed this straight after gym. Didn’t feel like it but ate it anyway	Gym at 8.30am. Kettlebell workout for 30 minutes, then 20 mins bike

	DAY 3
TIME/MEAL	DESCRIPTION OF FOOD	QUANTITY	COMMENTS	ACTIVITY
Breakfast (8:30am) Lunch (3:00) Dinner (7:00) Supper (9:00) Snacks (00:00) Fluids (00:00) Other	Coffee Waffles (1 with honey, 1 with Nutella) Banana Small yoghurt Small chicken breast in tortilla wrap Glass of fruit juice Homemade chicken pie and potato mash Tea Chocolate biscuit Grapes Orange	Medium size 21g each 1 150g 1 Small Large helping 1 small cup 1 small Handful Large		Rest

	Day 4
TIME/MEAL	DESCRIPTION OF FOOD	QUANTITY	COMMENTS	ACTIVITY
Breakfast (6:00) Lunch (10:00) Dinner (6:00) Supper (8:00) Fluids (00:00) Other	Toast with Nutella and honey Banana Glass of milk Chicken wrap Packet of nuts Fruit juice Pasta with chorizo, ham, peppers, tomato & garlic Fruit juice Coffee Chocolate biscuit	2 slices (small) 1 300mls 100g 60g 420ml Large helping 300mls Small cup Small	Felt pretty good today	1 hour in gym. Split between legs and shoulders-Kettlebell for most of shoulders. Squats and lunges for legs

	DAY 5
TIME/MEAL	DESCRIPTION OF FOOD	QUANTITY	COMMENTS	ACTIVITY
Breakfast (6:00) Lunch (10:00) Dinner (6:00) Supper ( 00:00) Snacks (8:30) Fluids (00:00) Other	Coffee Toast (wholemeal) with Nutella and honey Milk Milk shake Cashew nuts (Snacked in between lunch & dinner) Pasta with ham, chorizo, peppers, onion, garlic and herbs Tea Toast (wholemeal) with honey	Medium size (300ml) 2 slices 400ml 470ml 60g Large helping 250ml 1	Hard to get motivated today. Energy wise felt fine.	Gym: kettlebell workout for 30 mins then 15 mins bike

	DAY 6
TIME/MEAL	DESCRIPTION OF FOOD	QUANTITY	COMMENTS	ACTIVITY
Breakfast (8:30) Lunch ( 11:30) Dinner (6:00 ) Supper (8:00) Snacks (12-4) Fluids (00:00) Other	Toast with honey & Nutella (wholemeal) Coffee Scrambled eggs Toast Sausage, potato, onions, peppers, chorizo in sweet sauce Tea and chocolate biscuit Coffee around 2 with fruit scone	2 slices 250ml 2 medium eggs 1 slice Two medium size sausages & large helping. 200ml & two Jaffa cakes 250ml coffee & medium size scone	Again, through each day drink a lot of fluid (mainly water)	No activity other than walking the dog

	DAY 7
TIME/MEAL	DESCRIPTION OF FOOD	QUANTITY	COMMENTS	ACTIVITY
Breakfast (8:30) Lunch (11:00) Dinner (5:00) Supper (00:00) Snacks (12-4) Fluids (00:00) Other	Same as yesterday Same as yesterday Shepherd’s pie (lean steak mince & potato with veg) Snacked on nuts, fruit (fresh and dry)	Same as yesterday Same as yesterday Large helping with 200 ml fruit juice Small handfuls throughout day		No activity other than walking

1.4 Client’s Post Intervention 7 Day Report 

Monday Breakfast- half a bagel with Nutella, Porridge (1 sachet), Greek yoghurt (125g), 1 banana and either handful of nuts or two small fig rolls.

Lunch- Protein shake mixed with 1 pint of milk, tuna with kidney beans, carrots, sweetcorn and onion in light herb dressing (220g)

Snack at midday would be half a dozen handfuls of mixed nuts and peanut butter sandwich. (Drink at least 2 pints of water up till this point)

2 hours before dinner would be 2 large scrambled eggs with one piece of wholemeal bread.

Dinner- Usually pasta with chicken, mince or salmon (large helping) every weekday consist of some form of meat with carbs (rice, potato, pasta, etc). One day a week, usually a Thursday will have venison burger with homemade chips and salad.

Snack before bed is one sachet of porridge and a tablespoon of peanut butter.

Tuesday- Friday repeat.

Saturday breakfast- porridge one sachet, banana, and half bagel with Nutella. 200ml of semi skimmed milk to drink.

Lunch- beans on toast

Snack- peanut butter sandwich and toast with honey, drink one large coffee. Maybe handful of nuts if still feeling hungry.

Dinner- pasta bake (mince in tomato sauce with pasta and bake with cheese on top). Large helping.

Snack before bed- toast with honey and small cup of tea. One tablespoon of peanut butter.

Sunday- Very similar with exception being lunch was two large scrambled eggs and snack consisted of coffee and cake at café Nero.

Dinner- Homemade lamb kebabs with salad and sweet potato mash.

Snack before bed same as Saturday

(Fluid intake each day is usually water or diluted juice. Dinner I usually have fruit juice such as cranberry or orange)

1.5   Calculations for Diet Analysis

Method 3:

This method is useful when investigating individual athletes by accounting specifically for their training schedule. The latter is recorded within the food diary issued to an athlete.

• Calculate BMR (Refer to Table 1.).
• Correct BMR for daily activities (less training) using the appropriate PAL factor – generally a PAL of 1.6 can be employed.  (BMR x 1.6).
• Add to the corrected BMR, the energy required for training:-

Manual calculations for Recommended Nutritional Intake (RNI)

Calculating individual BMR

15.1 x (body weight in kg) + 692

15.1 x 72 + 692

1779.2 kg/bw calories per day for BMR (rest day/basic maintenance)

Energy for activity 

Activity level= 1.6

1779 x 1.6= 2846.7

Total daily expenditure= 2846.72 Kcals per day

BMR Requirements

Carbs 60% of 1779.2=1067.52Kcals per day

Protein 15% of 1779.2=266.88Kcals per day

Fats 25% of 1779.2=444.8Kcals per day

Light Training Day Requirements

Carbs 60% of 2846.7=1708.02Kcals per day

Protein 15% of 2846.7=427Kcals per day

Fats 25% of 2846.7=711.66Kcals per day

Intense Training Day Requirements

Carbs 60% of 3558.4=2135Kcals per day

Protein 15% of 3558.4=533.76Kcals per day

Fats 25% of 3558.4=889.6Kcals per day

Requirements (BMR) Rest Day 

Carbs

1779.2 x 0.6/3.75/72= 3.95g/kg/bw

Protein

1779.2 x 0.15/4/72= 0.93g/kg/bw

Fats

1779.2 x 0.25/9/85= 0.68/kg/bw

Requirements (Light Training Day)

Carbs

2864.7x 0.6/3.75/72= 6.32g/kg/bw

Protein

2864.7x x 0.15/4/72= 1.48g/kg/bw

Fats

2864.7x x 0.25/9/85= 1.09g/kg/bw

Requirement’s (Intense Training Day)

Carbs

3558.2x 0.6/3.75/72= 7.90g/kg/bw

Protein

3558.2x 0.15/4/72= 1.85g/kg/bw

Fats

3558.2x 0.25/9/85= 1.37/kg/bw

Andrew Richardson, Founder of Strength is Never a Weakness Blog

I have a BSc (Hons) in Applied Sport Science and a Merit in my MSc in Sport and Exercise Science and I passed my PGCE at Teesside University. 

Now I will be commencing my PhD into "Investigating Sedentary Lifestyles of the Tees Valley" this October 2019. 

I am employed by Teesside University Sport and WellBeing Department as a PT/Fitness Instructor.  

My long term goal is to become a Sport Science and/or Sport and Exercise Lecturer. I am also keen to contribute to academia via continued research in a quest for new knowledge.

My most recent publications: 

https://www.sciencedirect.com/science/article/pii/S1752928X19300216

https://www.sciencedirect.com/science/article/abs/pii/S1752928X19301076 

My passion is for Sport Science which has led to additional interests incorporating Sports Psychology, Body Dysmorphia, AAS, Doping and Strength and Conditioning. 

Within these respective fields, I have a passion for Strength Training, Fitness Testing, Periodisation and Tapering. 

I write for numerous websites across the UK and Ireland including my own blog Strength is Never a Weakness. 

I had my own business for providing training plans for teams and athletes. 

I was one of the Irish National Coaches for Powerlifting, and have attained two 3rd places at the first World University Championships, 

in Belarus in July 2016.Feel free to email me or call me as I am always looking for the next challenge. 

Contact details below; 

Facebook: Andrew Richardson (search for)

Facebook Page: @StrengthisNeveraWeakness

Twitter: @arichie17 

Instagram: @arichiepowerlifting

Snapchat: @andypowerlifter 

Email: a.s.richardson@tees.ac.uk

Linkedin: https://www.linkedin.com/in/andrew-richardson-b0039278 

Research Gate: https://www.researchgate.net/profile/Andrew_Richardson7