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Adopt an Athlete: Amateur Bodybuilder, Steve Chrisman

Brian A. Mitchell

Family & Consumer Science 608

Fall, 2010

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Abstract

The following “Adopt an Athlete” project was performed to apply the knowledge and

skill of a nutrition professional to a true-life case study of a college aged athlete. The aim if this

project was to be of assistance to an athlete in need of nutritional guidance to increase athletic

performance and chance of success. The nutrition professional was to provide a base of trust

through proper communication in order to provide the athlete with guidelines to meet nutritional

demands in accordance of his or her sport, such as: Caloric need, macro nutrient ratios, nutrient

timing, and meal planning.

Keywords: Project, professional, knowledge, skill, guidance, performance,

communication, trust, planning

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History and Guidelines of Bodybuilding

History

Bodybuilding as a sport first developed in the late 19th century. Strongman competitions

had been around for centuries, but it wasn’t until 19th century Europeans decided to promote

Eugen Sandow as the epitome of perfect health and physique (Kennedy, 2008). Bodybuilding

began to evolve throughout the early 20th century with national and international competitions

such as, “America’s Most Perfectly Developed Man,” held in New York. Throughout the next

few decades the competition became more popular until a man named Charles Atlas won the

competition in 1921 and received a then large prize of $1,000.00 (Kennedy). Atlas became an

avid promoter of bodybuilding and began to advertise training courses geared towards teenage

boys in the back of comic books in the 1930’s. By 1930 the first “Mr. America” competition was

held and bodybuilding began to boom. Bodybuilders became iconic figures in motion pictures

and magazine adds all through the 1950’s when the first Hercules movie was produced

(Kennedy). The 1960’s brought about more and more competitions including the “Mr. Universe”

title. These competition still didn’t name and one man to have the best physique in the world. In

order to crown the best physique in the world, the “Mr. Olympia” competition was born, and

today is still the stage to crown the best bodybuilder in the world, year after year (Kennedy). The

sport of bodybuilding continued to boom throughout the 1960’s and 70’s, and spawned

bodybuilding into what we see it as today, along with the progression of larger and larger

competitors that is.

Competition Guidelines and Nutrition Preparation

Bodybuilding competitions happen throughout the year, so it is up to the competitor to

decide which competitions best suite him or her. Bodybuilding competitions last anywhere from

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one day to three days, depending on the size of the event, and the title at hand. Competitors of

the event meet in the morning for pre- judging. Pre-Judging is where all competitors come onto

the stage and is compared randomly to other bodybuilders. The competitors are initially ranked

and then split into their weight classes, lightweight, middleweight, and heavy weight. The Final

event will usually happen in the evening of that same day, and is where competitors are called

out one by one in front of judges and an audience, and are allowed to perform their routine,

showcasing their physique. Each class is awarded 1st through 3rd place medals. Finally there are

overall winners named for the whole competition, where the first place winner will usually

receive a Pro Card, which allows him or her to compete in higher ranked international events

(Bodybuilding.com, 2010).

Depending on when a competition is, forecasts when a bodybuilders “off-season” and

“pre-contest” training and diets will begin. In the off-season, athletes will consume thousands of

calories, depending on what their goal weight is. At this time diet isn’t as strict, as to allow for

maximum calorie intake for optimal muscle growth. During this period the athlete will lift

heavier weight and focus on targeting, slow to grow muscle and simply gaining as much overall

muscle mass as possible. Pre- contest prep brings about a much more strict diet, usually

involving calorie restriction and very close monitoring of protein, carbohydrates, and fats. The

athlete will also begin to do more intense cardiovascular exercise, and lift lighter weight, in order

to maintain muscle mass. This phase lasts generally 12 weeks.

Athlete Description

Amateur male bodybuilder, Steve Chrisman, may be one of the most devoted athletes one

may encounter. With training and eating schedules that would challenge a professional athlete,

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Steve stands determined, and will do whatever it takes to one day receive his professional status

as a bodybuilder.

Academics and Career

Steve Chrisman is 27 years old. He is an ex-Navy officer for the United States Navy,

which is currently paying for his tuition at Moorpark (MP) City College. He is a full time student

at MP talking 13 units and is currently standing as a second year student, getting ready to transfer

to a university by fall of 2011. Steve is currently employed by Gold’s Gym in Simi Valley, as a

certified personal trainer, working roughly 20 hours a week.

Height, Weight, and Goal Weight

Steve stands at six feet, two inches tall, and weighs in at 287 pounds and is comprised of

13% body fat, which leaves 249.69 pounds of that body mass coming from lean muscle. Steve

would have liked to weigh in at 310 lbs before he begins his diet regimen that he will stay

committed to for 12 weeks prior to his competition in December 4th of this year, 2010.

Unfortunately a one week stomach flu, and a three week severe sinus infection had set him back

in August and October to a point will he will not be ready to compete until February.

Activity Level

Being a bodybuilder requires a very active lifestyle, and Steve would be considered a

very active person, not just in his training regimen, but also in his work. A personal trainer is

responsible for the clients well being during a training session, therefore Steve has to show all of

his clients the proper way to execute an exercise. He is constantly demonstrating movements,

and lifting weight while he is at work.

Current Health Condition

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Steve currently is in good health, although in June of 2010 he had discovered he had high

blood pressure, which is currently under control. The last two weeks of August 2010 he suffered

from a severe stomach flu that had caused, nausea, diarrhea and fatigue. He consequently lost 10

pounds, which he quickly put back on when he fully recovered. Unfortunately he then suffered a

sever sinus infection in October which set him back even further, thus preventing him to be able

to train properly for hi December competition.

Athlete Background and History

Nutrition Knowledge

Being a successful bodybuilder means knowing what will make the human body run most

efficiently in order to maximize strength and muscle gains, while maintaining a low level of

body fat. Steve is quite knowledgeable about nutrition, and knows the importance of taking in

sufficient calories, carbohydrate (CHO), fat, and protein. He knows and explained to me in short

the importance of all three macronutrients, as he is aware that CHO is vital for energy and

muscle gain, protein is important in cellular repair such as muscle, and tendons, and that fat is

crucial is maintaining a good hormone balance, and is a good source of energy dense calories.

The one downfall in his knowledge is the lack of knowledge of how important fiber is. With a

severe lack of fruit and vegetables in his diet, he explains that he “just isn’t to into that kind of

food.” Not that he doesn’t like the taste, or has intolerance to fruit pectin, or cellulose, he

explains that it just doesn’t really cross his mind to often to snack on those items, and that he

would rather eat something more filling and tasty.

Allergies and Intolerances

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Steve has no food allergies and has no intolerance to certain types of foods. He explained

that he would eat just about anything whether it tastes good, or not, Steve eats to grow, not

always for taste.

Special Requirements

Steve has been diagnosed with high blood pressure. Although he currently has it under

control, diet will play a vital roll in keeping it from a re-occurring issue in the future.

Training Schedule

Steve works out five days a week, training a different body part on each day, with two

days off throughout the week. His schedule is as follows:

Depending on what time of the year, either off season, or pre- contest, determines how

Steve trains. In the off season he would like to put on as much mass as possible, while keeping

his body fat at a relatively now percentage, roughly 12-16%. Steve achieves this by consuming

between five- six thousand calories a day, and lifting with high volume (heavy weight) and low

Body Part Day

Chest Monday

Back Tuesday

Off Wednesday

Shoulders Thursday

Arms: Biceps and triceps Friday

Off Saturday

Legs: Hamstrings, quadriceps,

calves

Sunday

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to moderate intensity (more sets with mid-low repetitions). Generally he will do 4-5 sets of an

exercise with around 6-10 repetitions. During his pre-contest prep Steve will turn up the fat

burning by doing 30-45 minutes of cardiovascular exercise, 7 days a week, while lifting low

volume (light weight), and high intensity (less sets with more repetitions). Generally 2-3 sets

with 15-20 repetitions. During this pre-contest-training period he tries to incorporate abdominal

exercises every day he trains with weights.

Eating Schedule

Consuming in excess of 5,000 calories a day takes diligence in planning what, when, and

how much one will eat. Steve will consume 9-11 times a day, which includes pre, during, and

post- workout food items. He begins his eating at 8:00 a.m., continues with a snack before class,

lunch before his workout, a supplemental drink 30 minutes prior to workout, a supplemental

drink during his workout, a supplemental drink after his workout, one afternoon snack while at

work, then dinner, and a final snack before bed. Steve explains that he prepares all his food at the

beginning of the week, and has no problem finding time to make other meals that he hasn’t made

prior.

Personal Goals

Establishing a goal or goals for performance gives the athlete something tangible to work

towards. Not knowing or being confused at to what one thinks he or she wants to achieve could

lead to failure or loss of motivation. There are three important goals that need to be set in order

to optimize Steve’s training and success as a bodybuilder.

The first goal will be to convey the importance of how adding more whole grains and

fibrous sources of carbohydrate, like fruits and vegetables, to the diet will allow for better

digestive function and an overall healthy lifestyle. Also adding more fruits, vegetables, and

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whole grains to the diet will give a better feeling of satiety throughout the day, and maintain

energy levels throughout a training session (Williams, 2005).

The second goal will be to educate Steve as to how chronic mass consumption of protein,

especially from supplemental sources, may cause a detrimental effect to the kidneys over a long

period of time. It needs to be conveyed that resistance exercise is what is going to increase the

size of muscle. This may be a hard point to argue since there is such a firm belief set in Steve’s

life already that excess protein and other forms of supplementation is what has lead to his

success thus far as an amateur body builder.

The third goal will be to limit the consumption of fast food, due to the belief that it is the

only way he may be able to get in 5- 6,000 kcals a day. Having fast food is perfectly acceptable

in moderation, perhaps on a once a week basis, like a “cheat” day, but indulging in fast food 6-7

times a week is not only costly, but can have detrimental health effects, especially for Steve

considering that he has a pre-disposition to high blood pressure. The calories he is getting from

fast food can be better allocated throughout the day by better choices that will allow for more

variety, which can in turn limit the boredom and monotony of eating the same thing over and

over.

Meal Plan

Day One

Meal Food Item Quantity Justification

Breakfast: Oatmeal, dry 1 cups Added fiber and grains, better long-term energy source. May help decrease cholesterol and blood pressure.

Peanut butter, reduced fat.

1 tablespoon Fat for energy, added calories, and

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source of healthy monounsaturated fat.

Egg beaters ¾ cup Protein for satiety and muscle repair, low cholesterol.

Snack: Cottage cheese, low fat

1 cup Calcium, good protein source.

Blueberries ½ cup Antioxidants, Vit.C, healthy choice of CHO.

Wheat Thins, whole grain

2 servings Source of whole grains, fortified vitamins and minerals.

Lunch: 2hr prior workout

Chicken breast 8 ounces Low fat source of protein.

Brown rice, cooked 1.5 cups Good source of grains. Slow digesting for workout.

Olive oil 1 tablespoon Healthy monounsaturated fat source. Added calories. Energy source. Hormone production.

Broccoli & Carrots w/ water chestnuts

1 cup, mixed Vegetable, antioxidants, vitamins, minerals, fiber, sugar from carrots.

Snack: 30 minutes pre-workout.

Drink, Vitargo (CHO)

2 serving Fast digesting CHO for energy

During Workout: 1 hour in.

Cranberry juice 2 cups Fast digesting CHO for energy. Glycogen replenishment after 1 hour of intense resistance training.

Post workout: 0-30 minutes after

Drink, 100% whey protein

1 serving Protein for muscle repair, calorie replenishment.

Drink, Vitargo 2.5 serving Fast digesting CHO for glycogen replenishment.

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Snack: 2 hours post workout

Tuna, in water 2 servings Protein for muscle repair, satiety while at work, until dinnertime.

Mayonnaise, low fat 1 tblsp Added fat calories to meal, texture, and flavor.

Whole grain bread 2 serving Grains for more fiber, CHO for energy to finish work and glycogen stores.

Apple, medium 1 whole Fruit for antioxidants, fiber and CHO from fruit is of no concern now because it is 2 hours post workout, less incidence of dumping syndrome.

Dinner Pasta, whole wheat cooked spaghetti

2 cups Slow digesting CHO, fiber, and low GI food.

Tomato sauce w/ mushrooms

½ cup Mushrooms for fiber, antioxidants, vitamins, and minerals. Flavor.

Sliced skinless chicken breast.

10 oz Protein for muscle repair, lower in fat, helps maintain satiety before bed.

Asparagus, cooked ¾ cup Good source of vitamins and micro minerals.

Olive oil, extra virgin

2 tblsp Monounsaturated fats, calories for weight gain, calories for next day energy, and hormone production

Snack: 1 hour before bed

Turkey breast, lunch meat

2 oz Protein for muscle repair, satiety before bed.

Whole grain bread 3 slice CHO to help release serotonin for sleep, good source of

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fiber. Peanut butter,

crunchy, low fat 1 tblsp Source of good fat,

flavor and satiety before bed.

Day 2

Meal Food Item Quantity Justification

Breakfast Cottage cheese, low fat

1 cup Protein for satiety before school. Good source of calcium.

Mixed berries, blueberries, black berries.

¼ cup Fruit for brain energy to start the day. Good source of CHO, vitamins and antioxidants.

Toast, whole grain 3 slices Slow digesting CHO, for energy and satiety, good source of fiber.

Peanut butter, chunky, low fat

2 tblsp Good source of healthy fat, vitamins, fat for energy and satiety before school.

Snack: At school Turkey, lunch meat 4 oz Protein for muscle repair, energy, and satiety.

Mustard 2 tblsp Flavor

Munster cheese 1 slice Fat for energy, calcium.

Whole grain bread 2 slices Fiber, slow digesting CHO for upcoming workout

Banana 1 medium Potassium, fast digesting CHO for quick brain fuel. Satiety.

Lunch: 2 Hours pre workout

Chicken breast, boneless, skinless

8 oz Protein for energy and muscle repair.

Couscous 2 cup CHO for upcoming workout.

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Margarine 1 tblsp Fat for energy and flavor on couscous.

Snack: 30 Min pre-workout

Nature’s valley granola bar, Honey & oat.

2 serving Fast digesting CHO for energy

Cranberry juice 2 cups Fast digesting CHO for energy. Glycogen replenishment after 1 hour of intense resistance training.

During workout: 1 hour in

Drink, 100% whey protein

1 serving Protein for muscle repair, calorie replenishment.

Post workout: 0-30 minutes after

Drink, Vitargo 2.5 serving Fast digesting CHO for glycogen replenishment.

Lean steak, grilled 6 oz Protein for muscle repair and satiety. Fat for weight gain and satiety. Iron.

Snack: 2 hours post workout

Broccoli, steamed 1 cup Calcium, vitamins, fibrous CHO. Satiety

Brown rice, cooked 1.5 cups CHO for energy, slow digesting to help finish day at work, glycogen replenishment.

Orange, medium 1 whole Sweet taste to curb craving. Glycogen replenishment. Vitamin C, and fiber.

Salmon, cooked 4 oz Great source of mono and poly- unsaturated fats. Quality protein for muscle repair. Vitamin E.

Dinner Yam, baked 8 oz Good source of fiber, vitamins, CHO will help with energy for next day’s workout.

Egg plant, cooked 8 oz Vitamins and

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minerals, fiber. Olive oil, extra

virgin 2 tblsp (1 for fish, 1 for yam and egg plant)

Fat for satiety and flavor, and hormone production.

Avocado 3 oz Healthy fats, vitamins.

Snack: Before bed Turkey, lunch meat 2 oz Protein for muscle repair, satiety before bed.

Whole wheat tortilla 2 serving CHO for next day energy, will help release serotonin for sleep.

Nutrient Evaluation

Question one

As a bodybuilder, Steve’s body demands more nutrients than your average athlete. This

requires more time to shop for groceries, prepare meals, and allot time throughout the day in

order to eat those meals. Things I had to take into consideration with the planned menu were,

previous health conditions, time to prepare meals, budget, time to eat meals, and precise planning

for nutrient timing before and after his workouts.

Steve has been previously diagnosed with high blood pressure, which he currently has

under control by the use of prescription medications, and incorporation of more cardiovascular

activity into his workouts. I wanted to ensure that the meal plan provided would reinforce

keeping his blood pressure down in the future while trying to gain weight. I incorporated more

fibrous items into his diet such as, broccoli, apples, oatmeal, and whole grain breads, and

suggested fat sources such as salmon, olive oil, low fat peanut butter and avocado that are good

sources of mono-unsaturated fats. I was careful not to introduce fruits or vegetable to his diet

immediately before, or immediately after his training in order to reduce gastric disturbances or

any instance of dumping syndrome (Williams, 2005).

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Steve had informed me that he is quite the smart shopper. Considering eating is a critical

component to his success as a bodybuilder, he eats to grow, and this means not always eating for

taste, but eating for practicality and to achieve success as a bodybuilder. Steve has narrowed

down shopping to going for store brands, bulk sale items, and using his rewards card at the local

Vons grocery store. Being an ex- military man, Steve also receives benefits from the

government, which is a great source of extra income. I planned out his meals to incorporate as

little amount of pre-packaged foods as possible, while still accounting for meal preparation time.

The shopping list that I have created for him lists food items that will generally be low price, and

are usually sold at a discount when bought in bulk for the packaged items. The planned menu

should absolutely work within his budget guidelines.

All items, with the exception of salmon and non-microwavable chicken breast that take

about 20 minutes to bake, can all be prepared as a meal within 15 minutes. Things like vegetable

can either be purchased in a microwaveable bag, or simply steamed within that allotted time. I

also incorporated whole meals that don’t need to be cooked, such as sandwiches, cottage cheese,

turkey breast, and fruits, therefore cutting down on time needed to prepare meals. Like all

athletes, there are certain components that are critical to success, such as a baseball player going

to batting practice, a golfer hitting balls at the range, or a swimmer conditioning by swimming

laps over and over, in Steve’s case, eating is key to success, therefore much time is dedicated to

time management for prep, and consumption of calories. This diligence made it easier for me to

make new diet suggestions easy in transition for his normal eating habits.

Steve’s school and work schedule were planned out so that he has short breaks in

between classes to eat, and time before workouts and in between clients to snack in order to be

able to consume his much needed nutrients for the day. Again, his dedication to creating a

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routine eating schedule for himself made it a bit easier for me to plan out the times of his meals,

especially meals that needed to be consumed within two hours prior to exercise, 30 minutes prior

to exercise, immediately post-exercise, and then two hours post- exercise. The fact that Steve

allots himself one day on the weekend to prepare a bulk of his meals makes his eating schedule

much more efficient, and consistent.

Question two

Upon comparison to the proposed meal plan and the recommended intakes, I have found

that the menu I have provided has supplied Steve with sufficient calories and nutrient intake.

When compared more closely, it is found that he would achieve 87.13% of his total calories. It

would be ideal to hit 100% of caloric intake since he is trying to put on weight, but variation in

measuring and serving size may add to those calories when the foods are actually prepared.

Certain modifications could also be made to his meal plan by adding in more caloric and nutrient

dense food items such as, nuts, seeds, legumes, and fish, more frequently in order to meet 100%

of his caloric need.

Protein

Steve’s protein intake is high at 290 grams, which is 151% of his recommended intake.

This is of concern, but compared to his dietary recall, where he was consuming between 400 and

500 grams of protein a day, I would say that this is a significant decrease and a move towards a

better balance of calories. Since Steve is a bodybuilder, I would recommend that he take in 1.6-

1.7 grams of protein per kilogram of body weight (Williams, 2005), which at 290 pounds would

be 224 grams of protein per day. I did eliminate most of his supplemental protein, while still

leaving him the option for a protein drink post- workout as to not eliminate something that he

holds a strong belief in and is convinced that has helped him get to the size he is now. The

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impact protein has on athletic performance is muscle recovery, and muscle repair, which could

lead to an increase in muscle size, strength and endurance (Dunford, 2006). Immediate post

exercise protein consumption is recommended, along with carbohydrate (Dunford). Consuming

to little amount of protein or protein-malnutrition could lead to muscle breakdown, which in turn

can lead to weight loss, strength and endurance decrease. In sever cases it can lead to a sever

protein calorie deficit called kwashiorkor (Williams).

Carbohydrate

Steve’s carbohydrate intake comes in at 89.41% with fiber reaching 109.4% of the

recommended intake. His carbohydrate should be higher, considering that it is a main source of

fuel for his muscle glycogen and for all around energy for the day (Williams, 2005). I would

recommend more servings of fruits and vegetables, within certain times pre and post- workout.

The fact that his fiber has reached just over 100% is a great accomplishment considering that his

dietary recall showed that he was severely low in fiber intake at 32% of the recommended intake.

Carbohydrate plays a vital role in providing energy for competition, and supplying energy stores

in the muscle called muscle glycogen (Williams). Carbohydrate deficiency can lead to fatigue,

loss of concentration, hypoglycemia and muscle breakdown for energy termed, gluconeogenesis.

Low intake of carbohydrate can also lead to the incomplete metabolism of fat, which produces

key tone bodies, which in turn can make the blood acidic.

Fat

When analyzing fat intake, which come in at 80% of the recommended intake, and grams

of saturated fat, which come in at 47.84% of the recommended intake, I find that this is a point of

concern considering that fat plays an important role in the production of ATP, next to

carbohydrate (Williams, 2005). Also, trained athletes will generally use more fat as a source of

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energy compared to untrained athletes (Williams). Steve is a well-trained athlete, so making sure

that he has sufficient amounts of fat within his diet will allow for more energy, and decreased

body fat stores, which in turn will make it much easier for him to lean out prior to competition,

while maintaining sufficient glycogen stores within his muscle to make him look bigger during

competition. In order to increase his fat intake, I would recommend more calorically dense foods

such as avocado, nuts, such as almonds and walnuts, and fish, all of which would not only supply

him with good sources of mono, and poly- unsaturated fats, but will provide vitamins, minerals,

and omega-3 and omega-6 fatty acids which could also help maintain his blood pressure

(Gropper, S., Smith. J., & Groff. J, 2005). Decreased fat intake can lead to a decrease in energy

production, decrease in sex hormone production, and increase in bone fractures (Dunford, 2006).

Cholesterol

The amount of given cholesterol exceeds Steve’s recommendation at 147%. This again

may be an area of concern due to the fact that Steve has a predisposition to high blood pressure.

One thing to keep in mind is that dietary cholesterol will be more efficiently used in the

production of hormones and creating bile (Gropper, et al). Also, Steve’s fiber intake is at

109.4%, which means that some of that water-soluble fiber will bind the cholesterol for excretion

(Williams, 2005). While this is a good sign, the high amount of cholesterol should still not be

dismissed simply because of his medical history. To bring down his intake of cholesterol I would

recommend that he consume less red meat and more fish and poultry. Cholesterol provides the

building blocks for bile, which is an emulsifier that helps us, break down fats. Cholesterol is also

a precursor to certain hormones that help us build muscle, this precursor would be the actual

structure of cholesterol, which is a four ring core, of six and 5-sided rings, called a steroid

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nucleus (Gropper, et al). Our body manufactures cholesterol, so a decrease intake would have no

negative effect.

Vitamin A

When vitamins and minerals are compared, we see a trend of surpassing the

recommended milligrams (mg) and micrograms (mcg), which are suggested in the new menu.

Vitamin A is 36.5% over what the recommended intake is for Steve. This poses no threat due to

the fact that since the source is coming from food, that it will be metabolized and used as needed

with no harmful or toxic effects. Quality sources of vitamin A would be: beef liver, dairy

products, sweet potato, carrots, spinach, broccoli and cantaloupe (Gropper, et al). Vitamin A is

important in maintaining epithelial cells, skin cells, on the outside of the body. It also plays a

crucial role in vision, and especially night vision. Vitamin A is also vital in maintaining a healthy

immune system and bones (Williams, 2005). Vitamin A deficiencies can lead to night blindness,

compromised immune system, intestinal infections, and impaired growths, which in the case of

an athlete like Steve, would be detrimental to his success (Williams).

Vitamin C

The comparison of vitamin C to the daily recommendations shows that Steve would be

taking in 87% more that what is recommended. This is of no concern because this is coming

from food sources, and is water soluble, which means it, will be excreted if taken in excess.

Vitamin C is important to an athlete because it is an antioxidant, which means that it attacks free

radicals, which are increased during intense bouts of exercise through respiration. Vitamin C also

forms collagen, and aids in the absorption of iron, which is also vital for an athlete, so that one

may increase oxygen uptake (Williams, 2005). Major symptoms of deficiency are weakness,

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rough skin, bleeding gums, anemia, and scurvy (Williams). Weakness is the last symptom we

want present in the case of a bodybuilder.

Folate

The comparison of folate shows that Steve would be getting 21% more than the daily-

recommended amount in his meal plan. This is of no concern because this is coming from food

sources, and is a water-soluble vitamin. Foods that are good sources of folate would be: green

leafy vegetables, nuts, legumes, and fortified cereals (Williams, 2005). Folate is important to the

athlete because it is vital in red blood cell formation (RBC). This allows the creation of more red

blood cells, which lead to increase in maximum oxygen uptake (Vo2) (Williams). Signs and

effects of deficiencies would be fatigue, gastrointestinal disorders, anemia, neural tube defects in

newborns, and diarrhea (Williams, 2010).

Calcium

The comparison of calcium shows that Steve would be receiving 29.73% more that what

is recommended. This may be of minor concern because this could potentially cause

constipation, and inhibition of trace mineral absorption in a sever case of overconsumption

(Williams, 2005). Good sources of calcium are: dairy products, dried beans, dark green leafy

vegetables, soy, and calcium fortified products (Williams). Major deficiencies can lead to

osteoporosis, and more importantly to Steve, muscle cramping, and impaired muscle contraction

(Williams). Lack of calcium in his diet could be detrimental to his success by not allowing for

proper muscle control, and bone degradation.

Iron

Steve’s potential iron intake levels are shown to be quite high at 169% over his

recommended intake. This is of great concern because in men, high levels of iron can cause

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hemochromatosis, which could lead to heart failure. In this case Steve will be fine because the

upper limits (UL) are as high as 40-45 mg a day, Steve would reach 30 mg a day (Williams,

2005). This is an important mineral to the athlete because it is essential in RBC formation and

oxygen uptake. Sources of Iron are: organ meats, fish, poultry, shellfish, whole grains, dried

beans, green leafy vegetables, spinach, broccoli, apricots, dates, figs, and cooing with iron

cookware (Williams). Major deficiency symptoms are fatigue, anemia, impaired temperature

regulation, and decrease resistance to infection (Williams). A deficiency to an athlete could be

detrimental to success because of decrease oxygen uptake and fatigue.

Sodium

The electrolyte, sodium, is the last nutrient to be analyzed. Steve would be ingesting

189% more than the recommended intake for the day with the new menu plan. This is of concern

because Steve had a predisposition to high blood pressure. If he is not a sodium-sensitive-

hypertensive individual, then this is not of as much concern. With the amount of calories he is

taking in, it is hard to maintain the recommended 2,300mg a day. This could be achieved through

certain applications of the DASH diet (Dietary Adjustments to Stop Hypertension), a low

sodium, and low fat based diet, if needed. Sodium is found in virtually everything, but in lower

amounts in fruits and fats such as butter and oil (Williams, 2005). A sodium deficiency would

present symptoms such as; hyponatremia, muscle cramping, vomiting, loss of apatite, dizziness,

seizures, shock, and coma. Since sodium is an electrolyte it is vital especially to an athlete in

maintaining electrical current to allow the heart to beat normally, which in turn is vital to

supplying oxygen to cells to increase performance, and to maintaining hydration (Gropper, et al,

2005).

Communication

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As nutrition professionals, we have a wide knowledge base of very precise nutrition

information; being able to convey that information in laymen’s term without leaving out critical

points can be a challenge, as to not come off to intimidating and demanding towards the athlete.

What we have to remember when trying to educate an athlete, is to make them the number one

priority, by supporting them in their competition, attending their competitions and practices,

appreciating information they may already know, even if it is invalid, and advising them in a way

as to not lecture them about what they “have” to do (Dunford, 2006).

The athlete I have had the opportunity to work with, Steve Chrisman, is a man with deep-

rooted belief systems, mostly due to in part by his current path of success that he is already on.

Trying to take on the role of the “nutrition expert” with a client that already deems himself as

very knowledgeable, takes a big leap in faith and trust on the athletes behalf (Dunford).

Confidently presenting the athlete with sound nutrition knowledge that is backed by research is

important in gaining trust (Dunford). This shows that as a nutrition expert, I have done my

“homework” in preparing my educational tools specifically for the individual and that

individual’s sport.

My plan, and what I have already put in motion in term of counseling with Steve, is to be

careful not to trample his beliefs in supplementation and massive calorie intakes. I have also

familiarized myself with the guidelines and practices of bodybuilders. I do see Steve training

frequently at the gym, so I always have time to as him how things are going with his training,

eating, and health. I will present him with useful handouts such as: serving size according to the

hand, a shopping list, and a fiber facts pamphlet. In order to gain Steve’s trust, and guide him to

have faith in the idea that I can help him meet his goals, I have done more listening that

speaking, and not adding in my opinion on everything that we speak of. I have been making sure

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to address topics and questions of his that are of great concern such as: the extremely high

amount of protein he takes in, the extremely high amount of fat he takes in, and his use of

anabolic steroids. I have expressed concern and educated Steve on these points by first listening

as to why he partakes in these practices, and then presenting him with my take on the situation,

along with evidence as to why taking another path to success could be more beneficial to his

success and health. I have also made sure not to completely cut out his supplementation in my

proposed menu plan. I did not want to try and take over or completely reform what he has made

routine in terms of his eating schedule and food choices. I achieved this by recommending that

he make a slight decrease in his protein supplementation, while still being able to have his

protein drink once a day, at the time that is most beneficial.

By presenting Steve with handouts such as: serving size according to the hand, shopping

list, and fiber facts pamphlet, shows that I am taking his quest for success very seriously, and that

I am willing to dedicate time and material to help him achieve that success. I have noticed that

my communication has been fairing well so far by his responses. Steve expresses eagerness, and

willingness every time I have a conversation with him, which is always followed by a “Thank

you for doing this for me!” and inquiries such as, “How’s the project coming along?”

Without proper communication skills, the information presented to a client could be

deemed useless. Communicating is more that just presenting and impressing someone with all

the things one may know on a topic, but being able to communicate all of that information in a

way that it can be used as a main tool for others. Proper communication is key for paving a path

of success for the athlete, and more importantly, maintaining credibility and client retention.

Reflection

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The “Adopt and Athlete” project has presented me with an opportunity to work closely,

and develop a professional relationship with an athlete that is on a path to success. Through this

project I have found that being able to work with a client on a more long-term basis proves to be

more beneficial when trying to instill lifestyle changes. Being available to my client and more so

appreciated for the information I have been providing for my client has made a much smoother

transition in the process of gaining trust and compliance.

Some aspects of this project faired quite tough, such as approaching the issue of

supplementation to an athlete that has relied so heavily and contributed the use of

supplementation to getting him where his is now in the sport, and where it will get him in the

future. Having communication tools available such as our readings and handouts has made me

gain confidence in the approach to the situation.

I have discovered that being responsible for a portion of an athlete’s success and health is

a great responsibility, and takes a great amount of time and research in order to provide the best

most accurate guidance. The Food Processor software proved to be one of the best tools to be

used in providing quality information. I am grateful I have had the opportunity to use this

program in more depth and that I now have it to use at my discretion for future client interaction.

The “adopt and Athlete” project and the Sports Nutrition course has given me the

opportunity to tune my skills towards something that I would like to make a career out of, and

that is sports nutrition. I have been presented a unique opportunity through this project by being

able to apply my skill and knowledge to a successful athlete with the guidance and

encouragement of professional resources.

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References

Bodybuilding.com LLC. Rules and Regulations. Retrieved November 8th, 2010, from

http://bodybuilding.com/fun/rules-and-regulation.htm.

Dunford, M. (Ed.). (2006). Sports nutrition: A practice manual for professionals. USA:

American Dietetic Association.

Groff, J., Gropper, S. S., Smith, J. (2005). Advanced Nutrition and Human Metabolism.

Belmont, CA: Wadsworth Thomson.

Kennedy, R. (2008). Encyclopedia of Bodybuilding. The Sport of Bodybuilding. (pp. 36-39).

Mississauga, ON: Robert Kennedy Publishing.

Kennedy, R., & Geiger, B, MA. (Fall 2010). Full Metal Back-It. Reps Magazine 19, 134-142.

Williams, M. H. (2005). Nutrition for Health, Fitness, and Sport. Boston, MA: McGraw-Hill.