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 104 110 103 104 Protein (g) 15 24 10 5
www.mhhe.com/wardlawpers7 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: 1.7 70 119 g. 2a. Difference between Mark s diet and the maximum amount recommended for athletes: 125 119 6 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.
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
www.mhhe.com/wardlawpers7 551 Strength: Push-ups (number completed without rest) Age 17 19 20 29 30 39 40 49 50 59 60 65 Excellent 56 47 41 34 31 30 Good 47 56 39 47 34 41 28 34 25 31 24 30 Above average 35 46 30 39 25 33 21 28 18 24 17 23 Average 19 34 17 29 13 24 11 20 9 17 6 16 Below average 11 18 10 16 8 12 6 10 5 8 3 5 Poor 4 10 4 9 2 7 1 5 1 4 1 2 Very poor 4 4 2 0 0 0 Age 17 19 20 29 30 39 40 49 50 59 60 65 Excellent 35 36 37 31 25 23 Good 27 35 30 36 30 37 25 31 21 25 19 23 Above average 21 27 23 29 22 30 18 24 15 20 13 18 Average 11 20 12 22 10 21 8 17 7 14 5 12 Below average 6 10 7 11 5 9 4 7 3 6 2 4 Poor 2 5 2 6 1 4 1 3 1 2 1 Very poor 0 1 0 1 0 0 0 0 Strength: Curl-ups (number completed in 60 seconds) Age 18 25 26 35 36 45 46 55 56 65 65 Excellent 49 45 41 35 31 28 Good 44 49 40 45 35 41 29 35 25 31 22 28 Above average 39 43 35 39 30 34 25 28 21 24 19 21 Average 35 38 31 34 27 29 22 24 17 20 15 18 Below average 31 34 29 30 23 26 18 21 13 16 11 14 Poor 25 30 22 28 17 22 13 17 9 12 7 10 Very poor 25 22 17 9 9 7 Flexibility: Sit-and-reach (in inches)
552 Chapter 14 Nutrition: Fitness and Sports Strength: Curl-ups (number completed in 60 seconds) (con t) Age 18 25 26 35 36 45 46 55 56 65 65 Excellent 43 39 33 27 24 23 Good 37 43 33 39 27 33 22 27 18 24 17 23 Above average 33 36 29 32 23 26 18 21 13 17 14 16 Average 29 32 25 28 19 22 14 17 10 12 11 13 Below average 25 28 21 24 15 18 10 13 7 9 5 10 Poor 18 24 13 20 7 14 5 9 3 6 2 4 Very poor 18 20 7 5 3 2 Flexibility: Sit-and-reach (in inches) Super 27 30 Excellent 17 27 21 30 Good 6 16 11 20 Average 0 5 1 10 Fair 8 1 7 0 Poor 19 9 14 8 Very poor 20 15 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.