Nutrition and performance
). (5 Points) A high carbohydrate diet (i.e. roughly 60% of Calories from carbohydrates) is the most effective diet for athletes to consume. Based on your required daily Caloric value from ChooseMyPlate.gov, calculate how many grams of CARBOHYDRATES you should consume if they were to account to 60% of your diet. YOU MUST SHOW YOUR CALCULATIONS TO EARN POINTS FOR THIS ITEM.

FORMULA: (Total Caloric Requirement x .60)/4 = Number of grams of carbohydrates you should consume per day (approx)

2). (5 Points) Calculate the number of grams of Protein you should consume. To do this use Table 7.1 in your text and the instructions found under ‘Your Protein Needs’ on page 130. (Use the pounds value). Make sure to select the appropriate PA (physical activity) level for yourself. There will be a range (i.e. 0.5-0.7 grams/lb for an adult recreational exerciser), pick the value that is best for you.
YOU MUST SHOW YOUR CALCULATIONS TO EARN POINTS FOR THIS ITEM.

3). (5 Points) Calculate the number of grams of FAT you should consume. Fat is essential for all people, we all need a certain amount! Essential fats help protect your organs and insulate your body, among other things.
YOU MUST SHOW YOUR CALCULATIONS TO EARN POINTS FOR THIS ITEM.
To calculate the amount of fats:

i) Calculate the number of Calories you should be consuming in Carbohydrates (Total Caloric needs from ChooseMyPlate.gov x 0.60)
ii) Calculate the number of Calories you should consume from Protein (grams you calculated in item 2 multiplied by 4)
iii) Add these two values up (total Calories from Carbs + total calories from Protein)
iv) Subtract the value calculated in iii) from your Total Caloric Needs from ChooseMyPlate.gov
v) Divide the calculated number from iv) by 9. This is the number of grams you should consume each day.

4). (3 Points) Based on your actual calculated Carbohydrates, Proteins, and Fats from your logs, comment on whether you are not meeting, meeting, or exceeding your goals.

5). If you ARE exceeding or NOT meeting your needs for any one macronutrient, provide ONE specific strategy you will use to improve your intake. Be specific (i.e. what will you eliminate from your diet to get your numbers within your needed amount?) If you ARE meeting your needs for any one macronutrient, give ONE strategy you will use to improve the quality of your intake. (i.e including more wholesome and nutritious foods). You are also required to provide a ONE PAGE write-up analysis for EACH given macronutrient (carbohydrate, protein and fat).