I. Meeting the Protein Needs of an Athlete A Case Study

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548 Chapter 14 Nutrition: Fitness and Sports I. Meeting the Protein Needs of an Athlete A Case Study Mark is a college student who has been lifting weights at the student recreation center.

1 548 Chapter 14 Nutrition: Fitness and Sports I. Meeting the Protein Needs of an Athlete A Case Study Mark is a college student who has been lifting weights at the student recreation center. The trainer at the center recommended a protein drink to help Mark build muscle mass. Answer the questions below about Mark s current food intake and determine whether a protein drink is needed to supplement Mark s diet. The following is a tally of yesterday s intake. Use Appendix N or NutritionCalc Plus software to calculate Mark s protein intake. Breakfast Frosted Mini-Wheats cereal, 2 oz 1% milk, 11/2 cups Orange juice, chilled, 6 oz Glazed yeast doughnut, 1 Brewed coffee, 1 cup Lunch Double hamburger with condiments, 1 French fries, 30 Cola, 12 oz Medium apple, 1 Dinner Evening snack Frozen lasagna w/meat, 2 pieces 1% milk, 1 cup Looseleaf lettuce, chopped, 1 cup Creamy Italian salad dressing, 2 tsp Medium tomato, 1/2 Whole carrot, raw, 1 Vanilla ice milk, 1 cup Hot fudge chocolate topping, 2 tsp Soft chocolate chip cookies, 2 1. Mark s weight has been stable at 70 kg (154 lb). Determine his protein needs based on the RDA (0.8 g/kg). a. Mark s estimated protein RDA: b. What are the maximum recommendations for protein intake for athletes (see p. 534)? c. Calculate the maximum protein recommendation for Mark. 2. An analysis of the total energy and protein content of Mark s current diet is 3470 kcal, 125 g of protein (14% of total energy intake supplied by protein). This diet is representative of the food choices and amounts of food that Mark chooses on a regular basis. a. What is the difference between Mark s estimated protein needs as an athlete (from question 1) and the amount of protein that his current diet provides? b. Is his current protein intake inadequate, adequate, or excessive? 3. Mark takes his trainer s advice and goes to the supermarket to purchase a protein drink to add to his diet. Four products are available; they contain the following label information. Joe Weider s Joe Weider s Victory Sugar-Free Dynamic Super Mega Amino Fuel 90% Plus Protein Muscle Builder Mass 2000 Serving size 3 tbsp 3 tbsp 3 tbsp 1/4 scoop Kcal Protein (g)

2 549 The trainer recommends that Mark add the supplement to his diet two times a day. Mark chooses Joe Weider s Dynamic Muscle Builder. a. How much protein would be added to Mark s diet daily from two servings of the supplement alone (prior to mixing it with a beverage)? b. Mark mixes the powder with the milk he already consumes at breakfast and dinner. How much protein total would Mark now consume in 1 day? (Add the protein amount from the nutrition analysis to the value from question 3a.) c. What is the difference between Mark s estimated protein needs as an athlete and this total value? 4. What is your conclusion does Mark need the protein supplement? Answers to Calculations 1a. Mark s estimated protein RDA: 70 kg 0.8 g/kg 56 g. 1b. Maximum recommendation for protein intake for athletes 1.7 g/kg. 1c. Applied to Mark: g. 2a. Difference between Mark s diet and the maximum amount recommended for athletes: g. 2b. Mark s current diet is adequate. 3a. Two servings of protein supplement alone 20 g of protein. 3b. Mark s total protein consumption: 125 g 20 g 145 g protein. 3c. Difference between Mark s estimated maximum protein needs as an athlete and total value (from 3b): 145 g 119 g 26 g of protein.

3 550 Chapter 14 Nutrition: Fitness and Sports II. How Physically Fit Are You? The fitness assessments presented here are easy to do and require little equipment. Also included are charts to compare your results to those typical of your peers. Cardiovascular Fitness: One-Mile Walk Measure a mile on a running track (usually four laps) or on a little-trafficked neighborhood street (use a car s odometer to get the right distance). With a stopwatch or watch with a second hand, walk the mile as fast as you can. Note the time it took. Strength: Push-ups : Get up on your toes and hands. Keep your back straight, with hands flat on the floor directly below your shoulders. : Same position, but you can support your body on your knees if necessary. Lower your body, bending your elbows, until your chin grazes the floor. Push back up until your arms are straight. Continue until you can t do any more push-ups (you can rest when in the up position). Strength: Curl-ups Lie on the floor on your back with your knees bent, feet flat. Your hands should rest on your thighs. Now squeeze your stomach muscles, push your back flat, and raise your upper body high enough for your hands to touch the tops of your knees. Don t pull with your neck or head, and keep your lower back on the floor. Count how many curl-ups you can do in one minute. Flexibility: Sit-and-Reach Place a yardstick on the floor and apply a two-foot piece of tape on the floor perpendicular to the yardstick, crossing at the 15-inch mark. Sit on the floor with your legs extended and the soles of your feet touching the tape at the 15-inch mark, the zero-inch facing you. Your feet should be about 12 inches apart. Put one hand on the other, exhale, and very slowly reach forward as far as you can along the yardstick, lowering your head between your arms. Don t bounce! Note the farthest inch mark you reach. Don t hurt yourself by reaching farther than your body wants to. Relax, and then repeat two more times. Now check your results. Want to improve? You know the answer: Do aerobic exercise that makes you breathe hard for at least half an hour on almost or all days of the week. Lift weights that challenge you two to three times per week. Stretch after activity at least a couple of times per week. Walk more. Cardiovascular: One-mile walk (time, in minutes) Under 40 Over 40 Excellent 13:00 or less 13:30 or less 14:00 or less 14:30 or less Good 13:01-15:30 13:31 16:00 14:01 16:30 14:31 17:00 Average 15:31-18:00 16:01 18:30 16:31 19:00 17:01 19:30 Below average 18:01-19:30 18:31 20:00 19:01 21:30 19:31 22:00 Poor 19:31 or more 20:01 or more 21:31 or more 22:01 or more Source: Copper Institute

4 551 Strength: Push-ups (number completed without rest) Age Excellent Good Above average Average Below average Poor Very poor Age Excellent Good Above average Average Below average Poor Very poor Strength: Curl-ups (number completed in 60 seconds) Age Excellent Good Above average Average Below average Poor Very poor Flexibility: Sit-and-reach (in inches)

5 552 Chapter 14 Nutrition: Fitness and Sports Strength: Curl-ups (number completed in 60 seconds) (con t) Age Excellent Good Above average Average Below average Poor Very poor Flexibility: Sit-and-reach (in inches) Super Excellent Good Average Fair Poor Very poor These charts are typical charts used by health and fitness experts. For a more thorough assessment of fitness or for development of an exercise plan appropriate for your fitness level, consult a certified personal trainer or other fitness professional.

Fitness Assessment Instructions

Fitness Assessment Instructions Read through the directions before completing each Fitness Assessment. Remember to print off your assignment sheet so you can record your scores. You will be transferring