Andrew Boudouris and Ryan Zyla. Assignment 5. Nutrition for Fitness. Qian Jia. Fall, 2015

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1 000 Andrew Boudouris and Ryan Zyla Assignment 5 Nutrition for Fitness Qian Jia Fall, 2015

2 Medical and Health History Questionnaire How much do you weigh? 180 pounds How tall are you? 5 feet 8 inches Are you underweight, healthy, or overweight? Healthy Do you have any injuries or disabilities that prevent you from being active? If yes, please list. No Do you have any food allergies or intolerances? If yes, please list. Allergic to Seafood Do you smoke? If yes, how many packs per day? No Do you consume alcohol regularly? If yes, how many per week? About 10 drinks per week How many hours of sleep do you average each night? About 7 hours Do you have high blood pressure? No Does your family have a history of high blood pressure? Some of them Do you have diabetes? No Does your family have a history of diabetes? No Do you have any eating disorders? If yes, please list. No Do you have any eating restrictions? If yes, please list. Can't consume seafood Do you have high cholesterol? No Is there anything about your medical health that you would like to improve? If yes, please list. No Are you taking any steps to improve your medical health? If yes, please list. No

3 Lifestyle and Nutritional Habits Questionnaire How many meals do you eat every day/how often do you eat them? About 8 small meals every 2 hours Do you snack in between meals? Some of my meals are small snacks such as protein shake and apple Do you eat after dinner? I eat light carbs and usually a protein shake before bed Do you eat breakfast every day? Yes Do you tend to eat your meals fast or slow? Fast Do you eat a well-balanced diet including fruits and vegetables? Not really Do you eat meals that are well-balanced? I try to Do you read food labels? Yes Do you take supplements, vitamins or herbs? If yes, please list. A multivitamin Do you drink 8 glasses of water every day? If no, how many? Yes Would you say that you don t eat enough, eat enough, or overeat? Eat enough Is your diet high in sodium? Yes Is your diet high in refined sugar? No Is your diet high in fat? Yes Is there anything that you would like to change about your diet? If yes, please list. I'd like to incorporate more vegetables and fruits into my diet while eliminating fast foods and possibly cutting down on alcohol consumption. What are your short-term nutrition goals? Prepare meals better so I can have better quality meals.

4 What are your long-term nutrition goals? Eat a proper carb, protein, fat balanced diet in proportion to my lifting goals. FOOD LOG 1 Wednesday Food Intake: Breakfast: Egg white omelet with cheese: 158 calories, 48 calories of solid fats, 5g of saturated fat, 344 mg of sodium. Oatmeal, instant, plain: 101 calories, 62 mg of sodium. With water= 0 calories. Meal 2: Protein supplement powder, milk based 3 tablespoons: 121 calories, 21 empty calories, 2 calories of solid fats. Apple: 72 total calories, 1 mg sodium. Lunch: Grilled chicken club sandwich with bacon, lettuce, tomato, and mayonnaise(wendy's): 549 total calories, 58 empty calories, 43 calories of solid fats, 14 calories of added sugars, 5g of saturated fat, 1087 mg of sodium. Meal 4: Protein supplement powder, milk based 3 tablespoons: 121 calories, 21 empty calories, 2 calories of solid fats. Apple: 72 total calories, 1 mg sodium. Dinner: Turkey, white meat, roasted, skin eaten, three pieces: 247 total calories, 3g of saturated fat, 284mg of sodium. Pasta: 330 calories. Caesar Salad: 184 total calories, 14 empty calories, 13 calories of solid fats, 1 calorie of added sugar, 3g of saturated fat, 280mg of sodium. Meal 6: Cottage cheese small curd: 206 total calories, 76 empty calories, 76 calories of solid fats, 4g of saturated fats, 764mg of sodium. Protein supplement powder, milk based 3 tablespoons: 121 calories, 21 empty calories, 2 calories of solid fats. Saturday Food Intake: Breakfast: Egg, cheese and bacon on bagel: 669 total calories, 176 empty calories, 148 from solid fats, 28 from added sugars, 9g of saturated fat, 1737mg of sodium. Lunch: Subway Club Sandwich with turkey, ham, roast beef, lettuce, tomato: 343 total calories, 70 empty calories, 4g saturated fat, 1285mg of sodium. Dinner: 8 buffalo chicken wings: 588 total calories, 168 empty calories, 11g of saturated fat, 390 mg of sodium.

5 Meal 4: Regular potato chips: 291 total calories, 3g of saturated fat, 337 mg of sodium. Meal 5: Protein supplement powder, milk based 3 tablespoons: 121 calories, 21 empty calories, 2 calories of solid fats. Short Term Goals: Better meal preparation and eating more vegetables and fruits. Long Term Goals: Identify and incorporate a proper diet with accordingly balanced carbohydrate, protein, and fat levels adjusted towards my bodybuilding goals. Motivations: My only real motivation comes from myself. I used to be extremely physically fit when I was active playing sports and then early into my college career I was very into weight lifting. I have gotten pretty lazy over the past year and a half and now I want to get back into the zone. My motivation comes from within and is all I need to succeed. Nutritional Misconceptions: A lot of people claim that loading up on carbohydrates is a great way for athletes to perform well. A common misconception, one that I hope to avoid, is eating more calories in carbohydrates than you can burn off in performance which results in the carbohydrates turning into fat. Barriers: I live in a house at school so I end up cooking a lot more than I eat at the school cafeteria which I have 60 total swipes for the semester. With this said, I am a pretty broke college student, so affordability takes presence over the healthy options. Past Nutritional Programs: Nothing specific.

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8 Client Analysis Based on my interpretation of the dietary analysis, I believe that Ryan might be closer to his dietary needs than he thinks. For a 21 year-old, college student, he is seems to be very healthy. There are only a few small tweaks that could be made and they are related to his macronutrient balance, his sodium intake and potential vitamin deficiency. His diet is almost adequate to meet the minimum needs for nutrients. When he eats bigger meals, he has a good balance of each food group. Ryan s calorie control is great and includes enough energy to achieve and maintain a healthy body weight. He tends to eat all of the food groups in moderation without going overboard. Ryan eats a great variety of dairy foods and foods high in protein, but lacks variety in his fruit and vegetable consumption. Weaknesses in current nutrition Lacking fruits and vegetables High fat intake High sodium intake Low carbohydrate intake Deficiencies in vitamins and minerals Strengths in current nutrition High in protein Good portion control Good meal spacing Good variety of foods Short Term Goals: Better meal preparation and eating more vegetables and fruits. Long Term Goals: Identify and incorporate a proper diet with accordingly balanced carbohydrate, protein, and fat levels adjusted towards my bodybuilding goals. I think that Ryan s short term goal is right on the money. Better meal preparation will help him cut down on some of the foods that are high in fat and high in sodium and will introduce more fruits and vegetables in to each meal. For Ryan s long term goals, I think that adjusting his carbohydrate intake with the help of more fruits and vegetables will give him his desired macronutrient balance and allow him to succeed in his bodybuilding goals because of

9 carbohydrates integral role in anaerobic exercise. While Ryan s average protein intake is 25.5% (10-35%), his average carb intake of 37.5% (45-65%) and fat intake of 37% (20-35%) taking him outside of the recommendations. When you add more fruits and vegetables to a diet, they mostly increase the carbohydrate intake and help lower the protein and fat ratios. I believe that if Ryan incorporates more fruits and vegetables, he will be able to meet his macronutrient balance that will also meet the needs of his anaerobic workouts because carbs are the primary energy source during high-intensity workouts, they are protein sparers, and they are necessary for proper brain function. I would recommend your macronutrient intake be 50-55% carbs, 25 to 30% protein, and about 25% fat. There are three key times when your carbohydrate intake best assist you with your lifting goals, before, during, and right after. Carb loading is a technique used by most athletes and can be within 4 hours of working out or competition. This pre-workout meal should be full of simple carbs to fill up the glycogen stores in your muscles. Adding carbs during can also have a huge impact. During your higher intensity workouts, try adding a sports drink with g of carbs. Although this will not offset what you use during exercise, it will help you spare your carbohydrate stores and will help maintain blood sugar levels which prevents fatigue and limits the catabolic affect of cortisol. Adding carbs within 45 mins to and hour after your workout is a fantastic idea. As you workout, your blood sugar drops and the stress hormone cortisol kicks in to bring your blood sugar level back to normal; however, in order for cortisol to do this, it must break down protein in the body which means that it breaks down your muscle. Eating carbs right after your workout negates the affects of cortisol and this spike in blood sugar triggers insulin

10 production. As insulin is introduced, our cells become more receptive to sugar and protein which promote recovery and growth. It is very important that the carbs that you add post workout are high on the glycemic index because the faster your blood sugar spikes, the faster the affects of cortisol stop and the faster the affects of insulin start. Try eating foods like cheerios or bananas to spike your blood sugar. Meeting the muscle s demands for nutrients during all three phases will give you the best chance for successful muscle growth. I also noticed and few nutrient deficiencies in both days of the food log. Calcium, potassium, and magnesium where all lacking. Calcium is vital for bone and pivotal in nerve transmission and muscle contraction. Broccoli would be a great vegetable to add to increase calcium intake. Potassium is required for fluid balance and membrane potentials. Many types of fresh fruit like bananas are high in potassium. Magnesium helps muscles relax and assists in the release of energy from food. Tofu, cashews, and spinach would be great to add to increase magnesium levels. Vitamins C, D, and K were also low each day. Vitamin C is an anti-oxidant and promotes immune function. Citrus fruits are a great source of vitamin C. Vitamin D helps maintain blood calcium levels and calcium absorption. Fish has a ton of vitamin D, but since Ryan has a seafood allergy, I would recommend adding milk instead. Vitamin K helps with blood clotting and bone formation. Green leafy vegetables like kale and spinach will really boost your vitamin K. Although Ryan takes a multi vitamin and with it may not have any deficiencies, the goal is to get all of your nutrition from food.

11 FOOD LOG 2 Sunday Food Intake: Breakfast: 1 cup of water, 2 Large Scrambled Eggs (no milk added), 1 Regular Bagel, 1 cup of Oatmeal, 2 tablespoons of cream cheese Lunch: 1 cup of water, 2 slices of whole bread, 2 pieces of ham, 2 slices of American cheese, 1 cup of blueberries, 1 apple Dinner: 12 ounces of grilled chicken, 1 cup of peppers, 1 cup of brown rice, 1 apple, 2 cups of water Snacks: 2 protein shakes (gold standard 100% whey), 6 cups of water Tuesday Food Intake: Breakfast: 2 cups of water, 2 Large Scrambled Eggs (no milk added), 1 Regular Bagel, 2 cups of oatmeal with peaches added, 1 tablespoon of cream cheese Lunch: 2 cups of water, 2 slices of whole bread, 2 slices of ground turkey, 2 slices of American cheese, 1 apple, ½ cups of raw carrots Dinner: 2 cups of water, 8 ounces of strip steak, 1 cup of peppers, ½ cup of green beans, 2 cups of brown rice Snacks: 1 protein shakes (1 scoop of creatine added), 3 cups of water, 1 individual personal size bag of potato chips

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14 Client Re-analysis Based on my interpretation of the dietary analysis, I believe that Ryan might be closer to his dietary needs than he thinks. For a 21 year-old, college student, he is seems to be very healthy. There are only a few small tweaks that could be made and they are related to his macronutrient balance, his sodium intake and potential vitamin deficiency. His diet is almost adequate to meet the minimum needs for nutrients. When he eats bigger meals, he has a good balance of each food group. Ryan s calorie control is great and includes enough energy to achieve and maintain a healthy body weight. He tends to eat all of the food groups in moderation without going overboard. Ryan eats a great variety of dairy foods and foods high in protein, but lacks variety in his fruit and vegetable consumption. Weaknesses in current nutrition Lacking vegetables Low carbohydrate intake Deficiencies in vitamins and minerals Strengths in current nutrition High in protein Good portion control Good meal spacing Good variety of foods Lower fat intake Short Term Goals: Better meal preparation and eating more vegetables and fruits. Long Term Goals: Identify and incorporate a proper diet with accordingly balanced carbohydrate, protein, and fat levels adjusted towards my bodybuilding goals. Ryan did a much better job with meal preparation throughout the project, but while his fruit intake went up, his vegetable intake still fell a little short. For Ryan s long term goals, he was able to meet a more desirable macronutrient balance that allowed him to succeed in his bodybuilding goals because of carbohydrates integral role in anaerobic exercise. Ryan s average protein intake has gone up to 29% from 25.5% (10-35%), his average carb intake up to 46.5% from 37.5% (45-65%) and fat intake of down to 25% from 37% (20-35%). I recommend that his macronutrient intake be 50-55% carbs, 25 to 30% protein, and

15 about 25% fat. All three are within the recommended ranges but I would still like to see his carb intake increase at least to 50%. Ryan averaged 2,308 calories a day while I would recommend around 3,000. He could certainly include more vegetables, starches, and grains to boost his carb intake and reach 3,000 calories. Ryan still has a few nutrient deficiencies. His potassium and magnesium levels are back up to normal but his calcium is still a little low. I would still try adding a vegetable like broccoli that he didn t get to add to help increase his calcium intake. I would also recommend adding milk to his proteins shakes to add calcium. Vitamins D, E, and K were also low each day. Once again, the goal is to get all of your nutrition from food and not just take a multivitamin. Ryan s essential fatty acid intake has dropped considerably since the initial analysis, which could be due to the 12% decrease in fat intake. I would make sure that he is eating foods with a better fat source like walnuts, almonds, and leafy vegetables that contain the essential fatty acids needed since he has a seafood allergy. Ryan's sodium intake has gone down some but not to an appropriate level where he has just enough to stay hydrated but not too much so as to be bloated during workouts. I believe that Ryan has not quite reached his short or long term goals but he is certainly on the right track and is much more aware of his eating habits.

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