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Athlete Nutrition & Hydration Plan

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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115 views9 pages

Athlete Nutrition & Hydration Plan

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.

Uploaded by

api-509653352
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PPTX, PDF, TXT or read online on Scribd

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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