Sport Performance Nutrition- Assignment September 09

8/3/2019 Sport Performance Nutrition- Assignment September 09

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Sport Performance Nutrition Case Study

Note: Food KJ and Nutritional Information referenced to Food Standards Australia and NZ Tuesday, 29 September 2009

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Student: Lyndal Stewart

Question 1. a) Using the supplied Schofield Equation and tables, determine Basal Metabolic Rate (BMR) & Activity factor (see Appendix 1)

Our secretary is a female, aged 25, and weighs 75kg, the Schofield Equation tells us Females between the Ages of 15 30 use the following formula to

calculate BMR:-

(0.062 x wt) + 2.036 = BMR

Therefore, our secretarys BMR is calculated as follows:-

(0.062 x 75) + 2.036 =

4.65 + 2.036 = 6.686

Our secretarys BMR is 6.686 mega joules


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Question 1. b) How many calories would you decrease her intake by, and why, so that she may reach her goal?

Our secretary has a BMR of 6.86, to calculate her daily kj requirement we use the following calculation

6.686 x 1000 = 6686

X Activity Factor

= kj/ day

Non-Training Day Kj requirements (range of 1.3 1.6 Activity Factor) Light Activity

6686 x 1.3 = 8692 kj/ day

6686 x 1.6 = 10698 kj / day

On Non Training Days, our secretaries kj requirements are 8692 10698 kj per day

Training Day KJ requirements (range of 1.6

1.8 Activity Factor) - Moderate Activity

6686 x 1.6 = 10698 kj/ day

6686 x 1.8 = 12035 kj / day


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On Training Days, our secretaries kj requirements are 10698 - 12035 kj per day

The following pages show our secretarys food diary for the week, laid out by day to calculate her current eating plan and kjs currently consumed.

The following summary shows kj consumption per day.

Day of Week Training KJ Consumption Activity Factor kj range Range to reduce/

increase kj by/ day

Reduce/ Increase kj or IN

RANGE

Monday 60 Minute Cardio @ Gym in Morning @ 6.30am

7.30am

13360 10698 - 12035 1325 - 2662 REDUCE

Tuesday Netball Practice 60 minutes 16762 10698 - 12035 4727-6064 REDUCE

Wednesday 60 Minute Cardio @ Gym in Morning @ 6.30am

7.30am

21979 10698 - 12035 9944-11281 REDUCE***

Thursday Netball Practice 60 minutes 11983 10698 - 12035 IN RANGE

Friday 45 Minute Weight session @ Gym in Morning @

6.30am 7.30am

14478 10698 - 12035 2443-3780 REDUCE

Saturday Netball Game 20 min warm-up plus 4 x 15

minute quarters = 80 mins

10276 10698 - 12035 422-1759 INCREASE

Sunday 60 Minute Weight session @ Gym in Morning @

10am-11am

15803 10698 - 12035 3768-5105 REDUCE

Weekly TOTALS 104,641 74886 - 84245 22629-30651

AVERAGES 14,948.71 10698 - 12035 3233-4379 REDUCE

From the calculations above, we can see that on average, our secretary needs to decrease her kj intake by an average of between 3233-4379 kj perday, by looking closely at her food diary and the summary above, we can see there is only 1 day she is in the recommended range, and another where she

is slightly under the recommended range and a further day where she is consuming nearly double the kj required for her activity factor.


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Daily Food Diary- Case Study

Day of Week: Monday

Factors influencing food

choices: Staying at boyfriends & Eating in for Dinner

Meal ITEM Weight of Item ormeasure

KJ CHO PRO FAT

Breakfast Bagel with Jam & Cream

Cheese

25g Jam,

25g Cream Cheese

1876 73.45 14.72 9.9

Flat White 300mls 318 6 4.5 3.9

Morning Tea Red Apple (unpeeled) 200g 464 24.4 0.6 0.2

Lunch Slice of Pizza 150g 1895 51.9 16.05 19.35

V Drink 250ml 471 28 0 0

Afternoon Tea Nut Muesli Bar 100g 1474 58.3 5.3 10.5

Diet Coke 330ml 0 0 0 0

Dinner Chicken Grilled w skin 300g 2322 0 84.3 24


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Salad- Baby Spinach 200g 168 1.2 4.8 0.6

Snack Kelloggs Frosites Cereal 250 g 3997 218 11.75 1.25

with Milk 250 ml 375 12.5 9 0.25

TOTALS 13360 473.75 151.02 69.95


Day of Week: Tuesday


choices: Morning Tea shout at work, Staying at boyfriends & Eating in for Dinner


KJ CHO PRO FAT


Cheese

25g Jam,

25g Cream Cheese

1876 73.45 14.72 9.9

Flat White 300mls 318 6 4.5 3.9

Morning Tea Carrot Cake (Iced) 1 slice , 100g 1661 41.3 6 22.8

Lunch Fried Rice (no meat) 300g 2763 75.6 15.3 32.1

Water 330ml 0 0 0 0



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Dinner Indian Butter Chicken 350g 2720 5.5 34.5 54.5

Rice (White) 300g 1578 84 6.9 0.6


with Milk 250 ml 375 12.5 9 0.25

TOTALS 16762 574.65 107.97 135.8


Day of Week: Wednesday


choices: Morning Tea shout at work, Staying at boyfriends & Eating Out for Dinner

Meal ITEM Weight of Item or

measure

KJ CHO PRO FAT


Cheese

25g Jam,

25g Cream Cheese

1876 73.45 14.72 9.9

Flat White 300mls 318 6 4.5 3.9

Morning Tea Sausage Roll 200g 2826 43.6 17.8 47.2

Carrot Cake (Iced) 1 slice , 100g 1661 41.3 6 22.8


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Lunch Big Mac 215g 2419 38.7 31.8 32.5

Large Fries 170g 2264 63.4 6.4 28.8

Large Diet Coke 330ml 0 0 0 0


Smart 'V' Drink 250ml 471 28 0 0

Dinner Thai Chicken Curry 250g 2720 5.5 34.5 54.5

Rice (White) 300g 1578 84 6.9 0.6


with Milk 250 mls 375 12.5 9 0.25

TOTALS 21979 672.75 148.67 212.2


Day of Week: Thursday


choices: Morning Tea shout at work, stayed at home


KJ CHO PRO FAT


Cheese

25g Jam,

25g Cream Cheese

1876 73.45 14.72 9.9

Flat White 300mls 318 6 4.5 3.9


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Morning Tea Sausage Roll 200g 2826 43.6 17.8 47.2

Lunch Chinese Fried Noodles (no

meat)

300g 2850 69 14.4 37.8



Smart 'V' Drink 250ml 471 28 0 0

Dinner Pasta in Tomato Sauce 200g 986 34.4 8.4 6

Snack Vanilla Ice Cream 150g 1182 29.7 5.25 16

TOTALS 11983 342.45 70.37 131.3


Day of Week: Friday


choices: Stayed at home

Meal ITEM Weight of Item or

measure

KJ CHO PRO FAT

Breakfast Bagel with Jam & CreamCheese

25g Jam,25g Cream Cheese

1876 73.45 14.72 9.9


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Flat White 300mls 318 6 4.5 3.9


Lunch Big Mac 215g 2419 38.7 31.8 32.5

Large Fries 170g 2264 63.4 6.4 28.8




Dinner Chicken Grilled w skin 300g 2322 0 84.3 24

Rice (White) 300g 1578 84 6.9 0.6

Salad- Baby Spinach 200g 168 1.2 4.8 0.6

Snack Chocolate Chip Biscuits 3 x 25g 1595 49.27 4.7 18

TOTALS 14478 398.72 164.02 129


Day of Week: Saturday

Factors influencing foodchoices: Stayed at home


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KJ CHO PRO FAT


Cheese

25g Jam,

25g Cream Cheese

1876 73.45 14.72 9.9

Flat White 300mls 318 6 4.5 3.9

Morning Tea Carrot Cake (Iced) 1 slice , 100g 1661 41.3 6 22.8

Lunch Slice of Pizza 150g 1895 51.9 16.05 19.35

V Drink 250ml 471 28 0 0



Dinner Pasta in Tomato Sauce 200g 986 34.4 8.4 6

Snack Chocolate Chip Biscuits 3 x 25g 1595 49.27 4.7 18

TOTALS 10276 342.62 59.67 90.45


Day of Week: Sunday


choices: Staying at boyfriends & Eating out for Dinner


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KJ CHO PRO FAT


Cheese

25g Jam,25g Cream Cheese

1876 73.45 14.72 9.9

Flat White 300mls 318 6 4.5 3.9


Lunch Fried Rice (no meat) 300g 2763 75.6 15.3 32.1

Water 250ml 0 0 0 0



Dinner Pizza Hut Pan Pepperoni

Pizza

4 slices 4536 100 44 56


with Milk 250 mls 375 12.5 9 0.25

TOTALS 15803 568.25 105.17 114.1

Question 2. a) Calculate the amount of fat, carbohydrate and protein she would need at the reduced intake you have calculated.

Our secretary needs to decrease her kj intake by an average of between 3233-4379 kj per day, to a range of10698 12035 kj per day.


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Recommended Intakes- Nutrition Guidelines

FAT

Guidelines for most woman and children for daily fat intake require 30-50 grams of fat per day, our secretary should follow this ratio as her fooddiary shows her diary is very high in fat, some days exceeding double this daily recommended intake.

CHO

Daily refueling needs for training programme less than 60-90 minutes per day or low intensity exercise Daily intake of 5-7 g per kg BM

75 kg x 5 = 375 g CHO 75 kg x 7 = 525 g CHO

Our netballer should consume 375g 525g CHO per day, Note, this will decrease as her weight comes down to her goal weight of 70kgs

We use 20g CHO portions, so this would mean 18.75 portions 26.25 portions of CHO per day.

PROTEIN

Recommendations for protein for general public and athletes are .8g / kg / day. Our secretary also plays netball which can be a contact sport and shealso weight/ strength trains so this could be increased up-to 1.6g 1.7 g / day.

We will use the .8g 1.6g range per day to calculate

75kg x .8g = 60g Protein per day.

75kg x 1.6g = 120g Protein per day.

We use 15g portions so our secretary would have a Protein range of 4 8 portions of protein per day.

Question 2. a) Explain why you have chosen this ratio


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The ratios above have been chosen to follow healthy nutritional guidelines for our specific persons level of activity as well as the explanations and

calculations provided above. The Protein range also accommodates the specific goals of this person, if she specifically wanted to build more lean muscle

mass to burn more fat then the 8 portions of protein should be used/ day rather than the 4. This person would need to ensure CHO intake is well managed,

particularly around pre-exercise and post exercise to ensure CHO stores are not depleted and for optimal performance. This person also needs to watchsaturated fat intake as this can also lead to health issues and will not help her achieve her ultimate goal of losing weight if daily fat intake stays so high.

Our clients ultimate goal is weight loss, to achieve this she needs to increase overall kj and to lower fat intake and use CHO efficiently in conjuection with

timing around her exercise plans and time of day.

Good NZ Food & Nutrition guidelines also clearly state fat should contribute to approximately 25% of total calories consumed and athletes should have no

less than 20% of kj from fat.


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Question 3. Discuss the clients current eating patterns in terms of meeting the NZ Nutritional Guidelines (Appendix 3)

1/ Eat a variety of foods from the four main food groups Fruit & Veges, Bread & Cereals, Milk & Substitutes, Lean Meat, Poultry, Seafood, Eggs, Nuts,

Pulses.

Our client is currently only eating 1-2 servings of fruit and veges per day at a maximum, some-days barely making one, there is also little variety with only

an apply or salad made with baby spinach. She is not currently eating the recommended 5 servings per day of fruit and veges and it is not following the eat

a colour from each colour in the rainbow for her fruit and veges per day, this should be red, yellow, white/ brown, green and purple

Although she is eating cereal it is high in sugar and is not Low GI so will not keep her fuller for longer, also having this type of cereal in the evening as a

snack is not the best use of this high-gi food. Our client is also eating a Bagel for breakfast which is the only other main thing contributing to bread and

cereal per day, if this could be swapped for a wholemeal bagel, even better as it is lower-gi. Perhaps this could also be swapped for Multi-grain toast with a

low-fat spread.

Key Advantages in following this guideline: A balanced diet leads to a balanced indivdual. More energy, more frequent bowel movements as food is

processed quicker, skin benefits and is more radiant, sporting performance can also be optimised through a well balanced diet and exercise.

Key Disadvantages in following this guidelines: A diet high in fruit and vegetables is also a diet high in fibre, this can mean more bowel motions more

frequently so perhaps more trips to the loo!

Milk and substitutes are low in this diet and only exist in the cream cheese in the morning and the milk on the cereal in the evening (sometimes) and in the

Flat White each morning. A low-fat cheese could be added and instead of the V or Smart Drink during the day, these could be substituted for a glass of

Chocolate Milk or similar to increase diary intake.

Key Advantages in following this guideline: More milk and substitutes also increases calcium intake in the diet, this build strong healthy bones, which is great

for netballers where contact is in the sport.


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Key Disadvantages in following this guidelines: Milk also contains fat so intake should be monitored and low-fat options selected where possible.

Lean Meat is almost non-existent in our clients diet, and she is already reporting low iron levels, this would be a great way to increase the iron levels and a

small serve should be include once per day where possible.

Key Advantages in following this guideline: Increase Iron, save client from anaemia!

Key Disadvantages in following this guidelines: A diet high in meat can also increase fat intake, lean cuts should be chosen to avoid increasing fat intake.

Poultry features a great deal in this clients diet, although her chicken is grilled, it is eaten with the skin on, increasing the fat content. Although a great

source of protein, our client is not eating any fish. Oily fish also increase Omega 3s and are a great source of good fat such as Tuna and Salmon. Our client

needs to add seafood to at least 2-3 meals per week.

Key Advantages in following this guideline: Increase in protein from chicken- helps increase lean muscle mass, Omega 3s from Oily Fish as well as good fats

are good for health!

Key Disadvantages in following this guidelines: Chicken can be high in fat if eaten with the skin on so this should be removed where possible to lower fat

content.

Our client is also getting very little eggs (except in egg fried rice!), nuts only feature in her daily muesli bars, although OK, a small handful of almonds or

Brazil nuts which contain selenium may be a better substitute. Our client also has no grains and pulses in her diet, the only thing she eats a great deal of in

this area is white rice. It would be great if this could be swapped for Brown Rice instead which is lower GI and will keep her fuller for longer.

Key Advantages in following this guideline: Eggs are a great whole food and contain CHO, PRO and FET from a single Egg, thus giving you a balance nutrition

from one food type. Nuts are great also for good fats rather than saturated fats and grains and pulses are low-gi so release energy slower and keeps you

going for longer.

Key Disadvantages in following this guidelines: Too many nuts can increase overall daily fat content so need to watch portion sizes.


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2/ Prepare meals with minimal fat, especially saturated fat and salt

Our client is eating a diet very high in fat, her recommendation is 30-50g fat. Our client is consuming 69 212g fat per day currently, with an average of

around 120g. This is more than 3-4 times her recommended intake. Also, the food she is eating includes a great deal of commercially processed food and

food from fast food outlets such as McDonalds and Pizza Hutt which are also high in Saturated Fat as well as Salt. Our client is probably un-aware or how

much salt she is consuming from processed food and take-outs which can also be increasing her blood pressure. Saturated Fat is very high in our clients

diet- with her sausage rolls at morning tea should coming in at a whopping 24g, her Big Mac at 12g, Pizza Hut 4 slices coming in at 20g plus other

examples. Where possible, it is a good idea to not consume any food with more than 10g saturated fat or where the saturated fat content is more than

50% of the total fat content.

Our client could get good fats from nuts, avocados and olives and some fish.

Key Advantages in following this guideline: Save our client from heart problems/ stroke/ high cholesterol by reducing fat intake!

Key Disadvantages in following this guidelines: If salt content reduced too low in diet then this can be problematic with athletes who swat a great deal as

they may be sodium depleted and could if extreme end up passing out or impacting brain function if too low in sodium (this is an extreme case).

3/ Choose pre-prepared foods, drinks and snacks that are low in fat and salt

Our client east a great deal of processed foods- every day for lunch she is purchasing lunch as a food hall and eating out while staying at her boy-friends 2

nights a week. This means on average of 14 lunches and dinners, 50% include take-out or commercially processed food.


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Commercially processed food and food from fast food outlets such as McDonalds and Pizza Hutt where our client is eating contains foods very high in

Saturated Fat as well as Salt. Our client is probably un-aware or how much salt she is consuming from processed food and take-outs which can also be

increasing her blood pressure as well as not contributing to getting to her goal of losing 5 kg!

Key Advantages in following this guideline: Lose weight! By decreasing our fat intake, the key advantage to our client is weight loss and increased health!

Key Disadvantages in following this guideline: In some cases, depending on food availability, Food needs to be organised in advance rather than just

grabbed at the food hall!

4/ Maintain a healthy body weight by regular physical activity and by healthy eating

Although our client is reasonably active, and she is exercising every day, her energy in (kj) exceeds her energy out, showing she will not be able to reduce

her weigh to reach her goal if the same pattern is followed. Our client could potentially increase the duration of her sessions, or perhaps have some days

with more training sessions (2) when she is consuming more kjs to off set this.

Key Advantages in following this guidel ine: Perform better at Netball? Less weight to carry around means less stress on organs and other body part. A

healthy body weight with regular exercise, in general also means a longer life.

Key Disadvantages in following this guideline: For lazy people, this means moving! For those who are not fit, they may find it a chore to get started on

physical activity, otherwise, what is the disadvantage???

5/ Drink Plenty of Fluids each day

Our client is most certainly not drinking her 8 glasses of water per day! Every day she has a flat white in the morning, which as a dietetic will dump of this

fluid within the first hour or so. She is also drinking Diet Coke, which has little or no nutritional value, as well as the occasional energy drink. She is not

drinking enough fluid prior to her exercise, during or after. She will be dehydrated a great deal of the time, which will also be impacting her sporting


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performance. If she made it a rule to drink a full glass of water with each meal or snack, show would be up to 6 glasses of water per day, which would be a

great start!

Key Advantages in following this guideline: Digestion improved, hydration and general alertness improved, better brain function, better sports performance.

Key Disadvantages in following this guideline: You may be on the loo a lot as water also passes through you!!

6/ If drinking alcohol, do so in moderation

Either our client might have forgotten to tell us about any alcohol she is drinking, or she is a doing a great job! Any alcohol will have a negative impact on

sporting performance and has little or no nutritional value. Our client should be advised of how many kj are in alcohol and that it does significantly

contribute to the kj intake each day.

Key Advantages in following this guideline: Better sports performance, no hang-overs, less kj intake!

Key Disadvantages in following this guideline: You wont get drunk as often!

Question 4. Identify when and why you would refer this client on to another heath professional for additional support and advice (not

necessarily nutritional)

Our client presents with several factors after initial consultation which may require referral, they are:-

Injury this injury has initially been severe enough to cause her not to be training for 8 weeks, this may also cause her further issues and may

mean we need her to see a physio, doctor or specialist to help her recover so she can train at 100% or near 100% and achieve her goals be

being able to exercise.


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Personal Trainer- We may need to refer our client to a personal trainer so she knows how she can optimise her training sessions and achieve

maximal performance as well as to reach her weight loss goals. A personal trainer can also provide motivation on the exercise part of her

weight loss.

Iron Depletion noted by GP we should not be prescribing Iron supplements or other supplements as part of our clients nutrition plan without

having a recent blood test and having the results again looked over by a medical professional. We would not know the impact if we prescribed

with out referring on and may put the client in health danger, which is never a good idea!

Excessive Sweater If our client loses large amounts of sweat during exercise, we should also refer on as we made not be able to prescribe

enough fluid for the duration of the exercise as they simply sweat it faster than they can physically take it on.

Eating Disorders Clinic- we need to have a look further back at our clients history- does she have a record of weight loss/ gain over the past 10

years or +/- 5-10 kg at any one time? It is possible she may have an eating disorder and may need to be referred on. Eating Di-orders clinics

know how to handle all types of eating problems, even when we think we can as nutritionists, in some clinics, they also have ps ychologists as

in some cases eating disorders are causing by other problems which a physiologist needs to work on first before the eating issues can be

resolved.

Other Nutritionist- As sad as it may sound, not all clients and experts see eye to eye, in some cases one client may be better suited to a

colleague than another. If its not working and you are not getting the results, perhaps its time to refer on?


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Question 5. Present a pre, during and post game food and fluid plan for an 11am Saturday netball game

TIME FOOD FLUID Notes/ Comments (Nutritionist) Customer Notes/ Comments

7.00am 1 glass water 250 ml

8.00am 2 Crumpets with Jam or Honey Flavoured Milk 330ml a good substitute for bagel and jam and milka good sub for flat white!

9.00am 1 glass water- 250ml

10.00am Cereal Bar or Sports Carb Bar 1 glass water- 250ml (our client already likes nut muesli bars

so should be able to switch easily to

this- watch fibre and fat content in bars

tho)

Swap your nut bar you have in afternoon for

a great quality sports bar (must be a carb bar

not a protein bar!)

10.30am 1 bottle sports drink-

Gatorade 500ml

This should be drunk at start of your 20

minute warm up

11.00am GAME (4 x 15

min quarters with 12-20

min breaks and injury

time- approx 80-90 mins

30-60g CHO per hour- max 70g per

hour- 1-2 g per minute. 1 bean = 1 g

CHO

11.15am first break Handful Jelly Beans or Snakes 10g(purchase small packets or count approx 10

jelly beans, just remember approx 1 bean

for each minute you have been playing!

bottle of sports drink250ml

10g CHO + 17 G CHO = 27G CHO If you try to follow the 1 jelly bean perminute you have been playing, its a good

way to remember how much you need!

11.35 am - second break bottle of sports drink

250ml

500ml sports drink = 35g CHO so 17g

CHO

This should be the left over drink from the

first break- make sure you finish the bottle!

11.55pm Final Break! 5 more jelly beans

(purchase small packets or count approx 15

jelly beans, (or just remember 1 bean for

each minute you have been playing!)

bottle of sports drink

250ml

5g CHO + 17 G CHO = 22G CHO

12.15pm GAME

FINISHED!

220g Tin of creamed rice (40G CHO)

(Cause I know she loves rice!)

1 x Large Red Apple (20G CHO)

cup almonds(15-20 G Protein)

750ml bottle of sports drink

(50G CHO)

17G CHO. Consume within 30 mins of

game finishing.

Need 1-2g CHO/kg plus .3g PRO/ kg

within 30 minutes

75-150g CHO plus 22.5 g Protein

Now you can have a treat! Please ensure

you pack this in your bag in the morning and

count the almonds into a small bag to take to

netball with you. Bring a spoon for creamed

rice to have court side. Most tins now have a

tear tab so you wont need a can opener!

1.00pm 1 glass water- 250ml


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1.30pm 1/2 cup baked beans Baked Beans on

English Split Muffin (40G CHO) at home.

1 glass water- 250ml I know you like tomato based pasta so this

should not be too far away from that- enjoy!

Sport Performance Nutrition- Assignment September 09

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