Common Injuries - Energy and Macronutrient for Prevention

sprain

stretch or tear in a ligament

strain

twist, pull, or tear of a muscle tendon

fracture

bone break

dislocation

separation of joint

most common sport injuries according to the NIH

1. sprains and strains

2. knee injuries

3. swollen muscles

4. Achilles tendon injuries

5. shin bone pain

6. fractures

7. dislocations

what percent of all sport injuries do ankle ligaments account for?

15%

calories burned equation

METS x weight (kg) x time (hours)

Harris-Benedict equation

estimates Basal Metabolic Rate (BMR) using weight (kg), height (cm), age (years), and gender to calculate daily calories needed for basic functioning

Cunningham Equation

highly accurate formula for estimating the Resting Metabolic Rate (RMR) of athletes and active individuals. It is often preferred over other methods because it relies on fat-free mass (FFM)

Cunningham Equation for Athletes and Active Individuals

RMR (kcal/day) = 500 + (22 x fat free mass (kg))

Energy Availability

the amount of energy available to the body to perform all other functions after the cost of exercise is subtracted

Energy availability equation

EA = Energy Intake - exercise energy expenditure normalized to FFM

What EA is ideal for females?

45/kg FFM/d

chronic reduction in EA

below 30 kcal/kg FFM/d, associated with impairments of a variety of body functions

Female athlete triad

interrelatedness of disordered eating, menstrual dysfunction, and low bone mineral density in female athletes