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Case Study: Sports Nutrition
Transcript of Case Study: Sports Nutrition
Trains twice daily; and includes strength training three times per week
Has no experience in kitchen; doesn't cook for himself, and usually grabs food on the go
Eats three meals a day and inconsistent snacks
Recently started taking whey protein JD - 19 years old JD is currently 89 kg (~196 lb) and 202 cm (6' 7")
Wants to increase his lean body mass
Needs to gain 5kg (~11 lb) in order to challenge for a position Daily Protein Requirements Daily Energy Requirements Daily Calorie intake depends on: sex, age, height, weight, and level of activity/type of activity
Sedentary 19 y/o, 193 lbs, 6' 7" male - 2959 Calories
Very active 19 y/o, 193 lbs, 6' 7" male - 4149 Calories
Protein 12-15% General Dietary Requirements for Athletes Adequate balance of essential nutrients and energy
Hydration, easily digested foods, high in CHO
Hydration, consume CHO
Hydration, adequate energy, and CHO Consume more calories than are burned by exercise and daily activities
Six to eight small meals
Fuel + strength/resistance training = lean muscle mass gain
Integrate nutritional supplements into diet/workout regime Whey Protein Supplement Benefits:
-Helps assure adequate protein intake
-Does not have the saturated fats that beef and other animal proteins have
-Speeds up metabolic rate
-Increases anabolic response to resistance training
Side effects/safety issues:
-Increased bowel movements/Passing gas
-Potential liver/kidney problems Gaining Lean Muscle Mass Creatine Monohydrate Supplement Benefits
-Enhanced muscle mass/strength
-Increased muscle energy available
-Increased power output
-Enhanced recovery after exercise
Side effect/safety concerns
-Dehydrates body more quickly
-No long-term studies conducted Exercise/protein utilization Care Plan Problem: no culinary skills/knowledge
Goals: gain skills, experience, and knowledge
- Cooking Lessons
- Information on nutrition Care Plan - continued Problem: lack of time
Goals: plan ahead
-Prepare food in advance
-Create to-go packs Problem: needs to gain weight
Goals: increase muscle mass Approaches/interventions:
-Six to eight small meals
-Adequate balance of essential nutrients and energy for muscle gain
-Intake more calories than burned
-Proper use of dietary supplements
-Limit cardio and do full body workouts or split routine
-Maintain hydration Consume diet of:
-Carbohydrates 55-58% (High in fiber such as fruits, vegetables and whole grains)
-Fat 25-30%(Fatty fish, olive oil and nuts)
-Protein 12-15%(Lean cuts of meat such as chicken or turkey breast, pork, low-fat dairy products, nuts or nut butters) Care Plan - continued During exercise, protein synthesis is depressed and this change leaves amino acids available for catabolic processes
Amino acid conversion to citric acid cycle:
-Enhances the rate of oxidation of acetyl-CoA generated from glucose and fatty acid oxidation
-Increased conversion of amino acids to glucose helps to prevent hypoglycemia
-Oxidation of some amino acids may provide energy for muscular contraction Directly taken from: Dohm GL, Kasperek GJ, Tapscott EB, Barakat HA. Protein metabolism during endurance exercise. Fed Proc. 1985 Feb;44(2):348–352. Sources of information Dohm GL, Kasperek GJ, Tapscott EB, Barakat HA. Protein metabolism during endurance exercise. Fed Proc. 1985 Feb;44(2):348–352.
Sports NutritionandFitnessCarmen Sceppa, MD, PhDGregory Cloutier, MPH - Class 2013 JD: 89 kg x 1.6 g/kg = 142.4 g
5 kg x 1.6 g/kg = 8 g Discussion Questions What advice/tips would you suggest to JD regarding food preparation and eating on the go?
What are some ways that JD can track his progress?
Once JD has reached his goal of gaining lean muscle, what do you think will need to be changed regarding his diet and exercise regimen?