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    This document provides an overview of an athlete seeking to increase muscle mass and decrease body fat through diet and training changes. It details the athlete's current 6 day per week training regimen, medical history, and initial diet of around 1,528 calories per day. Goals are outlined to increase caloric intake to 2,359 calories per day, fluid intake to 13 cups per day, and micronutrient consumption. Education is proposed on creating a 2,000 calorie diet plan, macronutrient needs, hydration goals, and importance of calcium, iron, and zinc. References for further information are also included.

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    This document provides an overview of an athlete seeking to increase muscle mass and decrease body fat through diet and training changes. It details the athlete's current 6 day per week training regimen, medical history, and initial diet of around 1,528 calories per day. Goals are outlined to increase caloric intake to 2,359 calories per day, fluid intake to 13 cups per day, and micronutrient consumption. Education is proposed on creating a 2,000 calorie diet plan, macronutrient needs, hydration goals, and importance of calcium, iron, and zinc. References for further information are also included.

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    40 views9 pages

    Adopt An Athlete K

    Uploaded by

    api-509653352
    This document provides an overview of an athlete seeking to increase muscle mass and decrease body fat through diet and training changes. It details the athlete's current 6 day per week training regimen, medical history, and initial diet of around 1,528 calories per day. Goals are outlined to increase caloric intake to 2,359 calories per day, fluid intake to 13 cups per day, and micronutrient consumption. Education is proposed on creating a 2,000 calorie diet plan, macronutrient needs, hydration goals, and importance of calcium, iron, and zinc. References for further information are also included.

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 9

    Adopt an Athlete

    By: Kristen Lassell


    Athlete Description: Health
    ● 25 year old male
    ● Works out 6 days a week
    ● Not a competitive athlete
    ● Goals
    ○ Maintain muscle mass, reduce body fat
    ● BMI category: overweight
    ● Medical history
    ○ Wrist surgery, knee surgery
    ● Family history
    ○ Heart disease, kidney failure, gout, arthritis
    Athlete Description: Training
    ● Workout 6 days per week

    ● 1.5 - 2 hours per day

    ● 30 minutes of cardio

    ● 1.5 hours of resistance training

    ● Increase their muscle mass, reduce body fat


    Initial Diet
    ● Breakfast: Banana, coffee with creamer Concerns?

    ● Lunch: Quest bar, mango, yogurt ● Under consuming calories

    ● Dinner: Salmon, brussels sprouts


    ● Not adequately hydrating
    ● Snacks: Smidgens, banana

    ● Supplements: Protein shake


    ● Not meeting micronutrient needs
    ● Water Intake: Approximately 5 cups of water
    Goals for Athletes
    Increase caloric intake

    ● Current intake: 1528 calories


    ● Calculated intake: 2359 calories

    Increase fluid intake

    ● Current: 4.5 cups


    ● Calculated: 13 cups

    Increase micronutrient consumption (Iron, Calcium, Zinc)

    ● Increase consumption of fruits, vegetables, and nutritious foods


    Education: Calorie Needs
    ● Provide example of 2,000 calorie
    diet
    ● Identify foods that are enjoyed
    for each category

    ● Educate on macronutrients
    ● Protein: 131 g/d or 524
    kCals
    ● Fat: 65 g/d or 585 kCals
    ● Carbohydrates: 386 g/d or
    1544kCals
    Education: Hydration
    ● Goal: 13 cups of water per day
    ● Increase fluid intake
    ○ During longer workouts
    ○ During warmer weather
    ● Always have water or favorite
    sports drink readily available
    ● Monitor urine color
    ○ Picture used for aid
    Education: Increased Micronutrients
    ● Calcium
    ○ Plays important roles in the
    bones and muscle
    contractions
    ● Iron
    ○ Risk the chance of not
    having proper oxygen
    circulation
    ● Zinc
    ○ Helps strengthen the
    immune system
    References
    ● A. (n.d.). Eat Smart with Food Nutrition Labels. Retrieved from
    https://www.heart.org/-/media/aha/h4gm/pdf-
    files/nutritionalabelinfographic.pdf?la=en
    ● Doane, J., & Vinciguerra, A. (n.d.). Fight Injury with Micronutrients. Retrieved
    from https://www.nata.org/sites/default/files/injury-nutrition-handout.pdf
    ● How toMaimize Performance Hydration. (2013). Retrieved from
    https://www.ncaa.org/sites/default/files/Performance%20Hydration%20Fact
    %20Sheet.pdf
    ● Karpinski, Christine, and Christine Rosenbloom. Sports Nutrition: a Handbook
    for Professionals. Chicago: Academy of Nutrition and Dietetics, 2017.

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