Sports Nutrition: Female Figure Skater

US Olympic Athlete Profiles

Female Figure Skater, Singles

Gender: Female

Competitive event: Strength and power, aesthetics, technique

	Program Length

Short program	2.5 min
Long program	4.0 min

Age: 16 years

Height: 5'2"

Weight: 105 lb (48 kg)

Body composition:

13%
Method: 7-site skinfold

Muscle fiber type: data not available

VO2max: 47 mL/kg/min

Energy expenditure:

Resting energy expenditure: 1,300 kcal/day
Total daily energy expenditure for an exercise training day: 2,200 kcal/day

Exercise training (representative day; training includes skill acquisition, artistic elements, aerobic, and strength sessions):

Description: Skill acquisition and repetition, e.g. triple jump
Intensity: Repeated bouts of high intensity work interspersed with lower intensity skating
Duration: 1-2 hours
Frequency: 6 days per week, 1-2 sessions/day
Energy expenditure during exercise training: 250-300 kcal/hr

Sport nutrition guidance (for a 105 lb (48 kg) female singles figure skater):

Energy expenditure (includes drills and skill training on ice: 2-hour session) = 2,200 kcal/day
Energy intake = 2,200 kcal/day
Calorie distribution: 60% Carbohydrate, 16% Protein, 24% Fat

Nutrient	g/kg BW	Grams	Calories	% of Total Calories

Carbohydrate	6.9	330	1320	60
Protein	1.8	88	352	16
Fat	1.2	59	528	24

		Total	2200	100

Sample menu:

Breakfast

1 cup corn flakes
1/2 banana
1/2 cup skim milk
1/2 cup grapefruit juice

Morning Snack

1/2 English muffin
1 tsp margarine

Lunch

1 cup tomato soup
2 saltine crackers
1 sandwich:
2 slices bread
1 oz turkey breast
1 tsp mayonnaise
1 apple

Afternoon Snack (after exercise session)

1 orange
1 bagel
1-1/2 tbsp light cream cheese

Dinner

4 oz broiled beef steak
1 baked potato
2-1/2 tsp margarine
2 tbsp fat free sour cream
3/4 cup broccoli
1 cup skim milk
1 piece gingerbread

Evening Snack

1 cup skim milk
1 large oatmeal cookie

Nutritional Analysis: 2,250 calories

Nutrient	% of Total Calories

335g Carbohydrate	60%
104g Protein	18%
55g Fat	22%

Note: The menu meets this athlete’s needs for total energy, carbohydrate, protein, and fat and exceeds her Recommended Dietary Allowance (RDA) for vitamins and minerals except vitamin D. The menu meets 90% of her RDA for vitamin D.