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Personalizing your intake

by WoV
source: http://nutr.ehhs.kent.edu/

Your performance is directly affected by what you eat! If you’re not eating enough, you are not going to have that extra energy to beat your opponent when you make it to the fifth game of the match. If you eat high-fat foods right before you play, your body is going to feel sluggish because they take a long time to digest.

The first thing you need to determine is the amount of calories your body needs each day. You could do this a couple of ways. Use the Harris Benedict equation and enter your age, height, & weight; it’ll figure it out for you!

The Harris Benedict equation will help you:

Women: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)

Take your number and multiply it based on the information below:

Exercise Factor





Little or no exercise


Lightly Active

Light Exercise (1 to 3 days/week)


Moderately Active

Moderate Exercise (3 to 5 days/week)


Very Active

Hard Exercise (6 to 7 days/week)


Extremely Active

Hard daily exercise and/or a physical job

*This number shows you how many calories you need to consume in order to maintain your weight. As a volleyball player, you would want to multiply by 1.7 (Very active).

 Ex. A 20 year old volleyball player who is 5′ 9″ and 154 pounds  would need to consume 2,644 calories a day to maintain her weight.

STEP 1:   655+(4.35×154)+(4.7x69in)-(4.7×20)= 1,555

STEP 2:   1,555×1.7=2644

It is so important that you take control of your own food choices when shopping at the grocery store and when eating out. Below I have included some information on how to read a nutrition food label and some general tips.

Reading food nutrition labels:



 Begin by checking the serving size & how many servings per package

  1. Check the total calories per serving.
  2. Based on a 2,000 calorie diet: limit total fat to 56-78 g/day
  • ≤16 g saturated fat
  • ˂2 g trans fat
  • ˂300 mg cholesterol
  1. Make sure you get 100% fiber, vitamins & minerals
  2. %DV lets you know the % of each nutrient in a single serving, as it relates to the recommended amount of 2,000 calories.
  • Want to consume less of a nutrient (fat, cholesterol, or sodium) choose foods with a lower %DV—≤5% is low
  • Want to consume more of a nutrient (fiber) choose foods with a higher %DV–≥20% is high

 In general:

  • 40 calories per serving is low
  • 100  calories per serving is moderate
  • ≥400 calories per serving is high
  • If the panel says “0g trans fat” but includes “partially hydrogenated oil” in the ingredient list, it means the food contains trans fat, but less than 0.5 g per serving
    • If you eat more than one serving, you have reached your limit of  trans fat for the day
Fat free ˂0.5 g of fat
Low fat ≤3 g fat
Reduced fat/less fat 25% less fat than regular product
Low in saturated fat ≤1 g, no more 15%
Lean ˂10 g fat, 4.5 g sat fat & 95mg chol
Extra lean ˂5 g fat, 2 g sat fat & 95mg chol
Light 1/3 fewer calories½ fat of regular product½ sodium of regular product
Cholesterol free Less 2 mg chol & ≤2 g sat fat
Low cholesterol ≤20 mg chol & ≤2 g sat fat
Reduced cholesterol 25% less chol & ≤2 g sat fat than regular product
Sodium free/no sodium ˂5 mg sodium/no sodium chloride
Very low sodium ≤35 mg or less
Low sodium 140 mg or less
Reduced/less sodium 25% less than regular product
High fiber ≥5 g fiber
Good source of fiber 2.5-4.9 g fiber

*Information comes from American Heart Association 2010

For similar articles, read  Nutrition and Supplements 

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