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Adopt an Athlete Part 2

Christina Savoth

Marywood University

Fluid Needs:

Overall, he should be consuming 16 cups of water (about 3700 mL) per day according to

the adequate intakes for males. The fluid intake my athlete should consume before, during, and

after is based on the 2016 position stand recommendation. Before exercise he should consume

364 ml- 727ml two to four hours prior (appendix A:1 for calculation). My athlete works out

typically at night therefore he should consume this amount before and during dinner, between

2pm and 6pm. During exercise, the recommendation is 400-800 mL per hour. However, due to a

lower intensity, I recommend maybe a total of 700 mL for his two-hour exercise. This is the

typically less then an average fill your own water bottle, but for not as much intensity, there isn’t

much water loss in his exercise. My athlete does have the ability to weigh himself before and

after exercise to determine weight loss, therefore I will educate my athlete on this process to

indicate the 1.25-1.5 L of fluid for every 1 kg lost. I would recommend 1,150 mL of water in the

morning before 2 pm, 700 mL between 2-6, 700 mL during exercise and another 1,150 mL after

exercise to ensure the total 16 cups are being consumed per day. This athlete can carry around a

labeled water bottle in order to determine the amount consumed.

Planning the Dietary Prescription:

In order to determine my athlete’s caloric intake, I used the Mifflin St. Jeor equation

(appendix A:2 for calculation). The equation gave me 2,763 kcals per day however, I round

down to 2,600 kcals per day in order for my athlete to not gain too much weight because he was

consuming a lower caloric diet to begin with. I chose 1.6 as the activity factor because he is

moderate but for a longer duration. After finding the caloric intake, I used the diet plan table to

distribute exchanges (Appendix B). I chose 11 starches, 6 fruits, 4 reduced fat milk, 6 vegetables,

9 medium fat meats, and 4 fats. I got 333 grams of carbohydrates, 123.5 grams of protein and 95

grams of fat. These were all in the proper AMDRs based on 2,621 calories. I made the menu on

EAtracker based off of these numbers.

I compared those numbers to the recommendations in the Sports Nutrition: A Handbook

for Professionals textbook. For carbohydrates, the moderate intensity training programs

recommends 5-7 g/kg a day, which gave me 363.5 g- 508.9 g (appendix A:3). My

recommendation for my athlete for a pre-exercise meal is just based off of the overall food intake

I recommended. I believe my athlete will achieve these goals by an average intake of

carbohydrates throughout the day, without a planned meal with timing before exercise. This is

because the timing of each lift session varies and it is overall important to have adequate

carbohydrate intake throughout the day not based on time before exercise. During exercise,

Gatorade is my recommendation to keep his body fueled during the lifting sessions, while

hydrating. This recommendation of Gatorade during exercise is 12 fl. oz (355 mL) while the rest

345 mL of water (as stated in fluid needs of about 700 mL hydration during exercise). After

exercise recommendation for carbohydrates is 1 to 1.2 g/kg per hour for the first four hours after.

My post exercise recommendation is a snack that includes carbohydrate as well as protein. This

snack is usually the evening snack I prescribed in the menu. Even though my carbohydrate intake

for my athlete are low on EAtracker, I do not think my athlete will consume any more then

recommended. This is adequate for this athlete to get them started on a right diet to improve

performance and maintain his weight.

Protein for my athlete is very important in order to get him off of the supplements. I did

include a lot of protein in the menu I prescribed because my athlete finds it most important. The

recommendation for resistance athletes is 1.6-1.7g/kg/day. That gives my athlete 116.3-123.6

grams per day (appendix a:4). My diet table reached that amount perfectly, in hopes of reaching

it in the menu making process. Protein intake before, during and after exercise is important but

overall, I recommend adequate amounts throughout the day for my athlete because it is hard to

time the meals around his lifting times.


Appendix C has the three-day menu I recommend for my athlete. Most of the menu is

based off of the exchange booklet and my diet planning chart in Appendix B. However, to make

sensible meals for my athlete I moved around a few food groups then what the table actually

shows. For example, 1 meat from snack might have been moved to dinner to give more of a

portion, etc.

Day one is recommended for my athlete as his off day which is Sunday for him (appendix

C:1). There are less calories but not by much to ensure proper intake without gaining more

weight. This consisted of 2,588 calories, 88 grams of fat, 122 grams of protein and 347 grams of

carbohydrates. These all fell into the appropriate ranges according to the AMDR. This is shown

in Appendix C:1A. I choose these foods because I know what my athlete tends to eat a lot of as

well as his likes and dislikes, as well as being healthy options for him. Appendix C:1B shows the

nutrients overall with the recommended daily intakes. All nutrients were met which is very

important for the health of this athlete. The only reason sodium is exceeding is due to the only

lunch meat being on there high in sodium, therefore I recommend the athlete to choose low

sodium meat, but that is all EAtracker offered. Lastly, I wanted to point out that for this day all

food group intakes were all met according to the EAtracker’s recommendations (appendix


Day two is recommended for a regular lifting day during the week (appendix C:2). There

is adequate caloric intake, as well as fats, protein and carbohydrate. This menu consisted of

2,613 calories, 88 grams of fat, 135 grams of protein and 342 grams of carbohydrates. These all

fell into the appropriate ranges according to the AMDR, shown in Appendix C:2A. The protein

is higher for this day which is very important to his workouts to continue muscle growth. I

choose these foods similar to the day before to assure he has access to certain foods because it is

easier to make food you already have then going out and buying new things. The nutrients for

this day were all adequate, low vitamin D and E, but is acceptable because he is a male

(appendix C:2B). Lastly, the food group intakes for this day are met except for grains, which is

very surprising because I believe there are a lot of carbohydrates in this day that are adequate

enough for my athlete (appendix C:2C).

Day three of my menu recommendation is also a regular lifting day for the week

(appendix C:3). This had 2,599 calories, 86 grams of fat, 175 grams of protein, 304 grams of

carbohydrates. I do believe this is a very los carbohydrate intake for my athlete and I would

recommend Gatorade and other small carbohydrate snacks. I did not add them to the EAtracker

in order to keep it with common foods. I am not sure why this day is low in carbohydrate

because I have adequate amounts of carbohydrates and I followed the same table as every other

day. The ranges are all normal and adequate, except carbohydrate is 2% lower then 45%

(appendix C:3A). I decided not to edit this because it can be very common for my athlete to

slack on a few carbohydrates. Also, Appendix C:3B shows the nutrient intakes and all were

normal, except sodium was high again due to the deli meat and I will still use the low sodium

recommendation for my athlete as I said for my day one menu. Lastly, it is very surprising that

the food group intakes show grains being above the recommended food serving, but the

carbohydrate in grams is low. The vegetable and fruit are down a half a serving which can easily

be added in (appendix C:3C).

Overall Goals:

For my athlete, his goals are to maintain weight and lose excess abdominal fat. Because

my athlete also took in a very low number of calories from the three-day food log I received

from him, I need to start him off with better caloric intake. I decided to increase his calories by a

lot more then he originally does. This will most likely increase his body weight for the time

being. In order for him to reach his goals he needs to start off by getting the nutrients he needs by

starting big. This in many ways can overall better his performance output, muscle gain and in the

end decrease fat. To start him with high calories is to get his metabolism used to eating more

while exercising frequently. This will basically put him at a net balance of loss versus gained. I

would recommend him to do more abs, as well as cardio in order to maintain while increasing his

weight at a steady pace. It is very important for my athlete to understand the importance of food

intake to get him off of supplements. At this time, I do not recommend any supplements in order

to see his results for this menu I created. There is always room for adjustment in the future after

we see how this works.



Karpinski, Christine, and Christine Rosenbloom. Sports Nutrition a Handbook for Professionals.

6th ed. Academy of Nutrition and Dietetics. 2017.

Appendix A: Calculations

1. Fluid:

o Before exercise: BW in kg – 72.7

 72.7 x 5 mL=364 mL

 72.7 x 10 mL= 727mL

2. Mifflin St. Jeor

o REE: (10x72.7) +(6.25x175.26) -(5x20) +5

 =1727.4 x 1.6 (activity factor)

 =2,763

3. Carbohydrate

o 72.7 x 5= 363.5g

o 72.7 x 7 = 508.9g

4. Protein

o 72.7 x 1.6= 116.3g

o 72.7 x 1.7= 123.6g


Appendix B: Diet Planning Chart


Appendix C: EAtracker men

1. Day 1




2. Day 2




3. Day 3