For this case study, you ideally will need to recruit a healthy adult competitive athlete. This person can be a recreational sports athlete, college athlete, or other type of active athlete. Alternatively, you can even use yourself. Note that this is just an academic exercise, so the person you are working with does not need to follow the program.
Go through Steps 1 to 8 from Unit 17, provided below, and develop nutritional guidepnes for your subject, dependent on the season that he/she is in. Then provide a discussion as to why you made your recommendations.
Show all calculations that may apply, using the methods in the course textbook related to the Steps. Make note of the person’s age, gender, sport, and athletic season.
Step 1: Determine body composition.
Step 2: Determine daily caloric expenditure range for training days and non-training days and for competition days.
Step 3: Determine the bioenergetics the sport primarily demands for peak athletic performance; Athlete- Type; Anaerobic – Immediate Energy System; Anaerobic Glycolytic; Anaerobic Glycolytic – Oxidative Glycolytic; and Oxidative. Some examples of sports are included below.
Step 4: Determine daily protein intake estimate and the foods and supplements to achieve it. Remember from your lessons that protein requirements can differ among different Athlete-Types and among individual athletes. This gives a scientific reason for making protein intake a priority for sports nutrition programs, in addition to other factors.
Step 5: Determine daily carbohydrate estimate and the foods and supplements to achieve it. Remember to plan for carbohydrate beverage intake before, during, and after practice and for sport events as appropriate. Modulate carbohydrate type and amount with meals and snacks to meet specific nutrition goals.
Step 6: Determine fat (essential fatty acids) intake estimate and plan, and select foods and cooking methods to achieve it. Keeping fat intake under 30 percent of total daily calories will be an ongoing skill to master. For certain sports, maintaining low fat intake during the season—between 15 and 20 percent of total daily calories—can be challenging and requires extra effort to make sure athletes are ingesting adequate amounts of the essential fatty acids: Linoleic and Alpha-linolenic acids. Add healthy sources of essential fatty acids in addition to EPA and DHA as required for health.
Step 7: Maintain proper fluid intake estimate to meet daily requirements, as determined by amount of physical activity, environmental factors, and specific athletic training, performance, and health needs.
Step 8: Determine the needs for using special sports nutrition and dietary supplement products.
Expert Solution Preview
Introduction:
The case study involves creating a nutritional guide for a healthy adult competitive athlete. The guide will depend on the athlete’s body composition, daily caloric expenditure, and the bioenergetics that the sport primarily demands for peak athletic performance. In this answer, we will go through the steps that need to be followed in developing the nutritional guidelines.
Step 1: To determine body composition, we can use body fat percentage, which can be measured using skinfold calipers or bioelectrical impedance.
Step 2: To determine daily caloric expenditure, we need to consider the athlete’s activity level, gender, age, and weight. We can use the Harris-Benedict equation to estimate the athlete’s basal metabolic rate (BMR) and then multiply it by an activity factor to get the total caloric expenditure. For training days and non-training days, we can use different activity factors as appropriate. For competition days, we can use an activity factor that reflects the intensity and duration of the event.
Step 3: The bioenergetics of the sport primarily demand for peak athletic performance, and the athlete-type can be determined by observing the primary energy system that is being utilized. For example, a sprinter would primarily utilize the immediate energy system (ATP-PC), while a 400-meter runner would utilize the glycolytic-oxidative system.
Step 4: Protein requirements can differ among different athlete types, and individual athletes. It is generally recommended that athletes consume 1.2 to 2 grams of protein per kilogram of body weight per day, depending on their activity level. The protein can be obtained from foods such as lean meats, fish, dairy products, legumes, and protein supplements.
Step 5: Carbohydrate intake should be sufficient to meet the energy demands of the athlete’s sport and training. The timing of carbohydrate intake before, during, and after training and competition is also important. Carbohydrates can be obtained from foods such as fruits, vegetables, grains, and sports drinks.
Step 6: Essential fatty acids should be included in the athlete’s diet, and the fat intake should be limited to less than 30% of total calories. For certain sports, such as wrestling and gymnastics, maintaining low fat intake during the season may be necessary.
Step 7: Proper hydration is important for athletes, and fluid intake should be adjusted based on the athlete’s activity level, environmental factors, and specific athletic training and performance needs. The athlete should consume water and electrolyte-containing beverages before, during and after training.
Step 8: Special sports nutrition and dietary supplements may be used to support the athlete’s training and performance needs. It is important to choose supplements that have been tested for safety, efficacy, and quality.
Conclusion:
In conclusion, developing a nutritional guide for a competitive athlete involves considering the athlete’s body composition, daily caloric expenditure, and the bioenergetics that the sport primarily demands for peak athletic performance. Protein, carbohydrates, and essential fatty acids are essential macronutrients that should be included in the athlete’s diet. Proper hydration and the use of safe and effective sports supplements may also be necessary.
