Let's discuss "fat" through an athlete scenario!

1. Let's discuss the maximum fat intake recommended for ole Ned the golfer.

According to recommended intake for dietary fats, the total caloric intake should be made up of 20-30% fat. During times of intense training/activity athletes can even consume up to 50% of their total calories as fat. (1) With Ned’s body type I would suggest that he consume the upper range of the recommended intake.

Thus by using 30% of total calories as a goal and working backwards we can determine grams per kilogram. Assuming that CHO + PRO makes up 70% of Ned’s total calories, I calculated Ned’s goal for fat intake to range from 555 to 908 calories. These numbers divided by 9 (caloric value of fat) give us our range for grams of fat at 61.4 to 100.9 g/kg. These numbers divided by 65.8 (bodyweight in kgs) gives us a range of 0.93 to 1.53 g/kg of fat.

Care must be taken not to replace CHO intake with higher fat intake as that has shown to be detrimental to exercise capacity and performance.(2)

2. Here is an easy to view format:

a) Age: 28 yrs
Weight: 145 lbs or 65.79 kgs
Gender: Male (Ned)
Activity level: Low/moderate intensity with most of time <50% VO2max (3)

b) Grams and Calories of CHO recommended for the individual
395 to 658 grams x 4 (4)
1580 to 2632 calories

c) Grams and Calories of Protein recommended for the individual
65.8 to 98.7 grams x 4 (1,5)
263.2 to 394.8 calories

e) Grams and Calories of Fat (lipids) recommended for the individual
61.4 to 100.9 grams x 9
553 to 908.1 calories

f) Total Caloric intake for the individual (based on the grams recommended from b-e above).
2396.2 to 3935 total calories

Ned’s actual diet of 2400 calories falls within the recommended range based upon peer reviewed literature; however, given Ned’s height and weight and his desire to gain weight I would recommend that he increase his caloric intake toward the higher end of his recommended range. He is committed to an off season workout program focused on weight gain. I would recommend that Ned gradually increase his caloric intake over the season so that he is consuming 4000 calories by the time his off season regimen begins.

1. Kreider RB, Wilborn CD, Taylor L, Campbell B, et al. ISSN exercise and sport nutrition review: research and recommendations. J Int Soc Sport Nutr. 2010; 7: 1-44.

2. Burke LM, Kiens B, and Ivy JL. Carbohydrates and fat for training and recovery. J Sport Sci. 2004; 22: 15-30.

3. Dotson C and Iso-Ahola S. Walking vs. riding and performance among professional golfers. Int Sport J. 2003;7:100-110.

4. Position of the American Dietetic Association, Dieticians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. Journal of the American Dietetic Association. 2009; 109: 509-527

5. Phillips SM, Moore DR, and Tang JE. A critical examination of dietary protein requirements, benefits, and excesses in athletes. Int J Sport Nutr Ex Metab. 2007; 17: 58-76.
Respond iconRespond