Take-Home Test 1 FSHN 496d

Due Date: April 16, 2015

Honor Pledge

“I pledge on my honor that I have not given or received any unauthorized assistance on this

examination, assignment, or academic work.”

___________________________________________

Name, Printed

___________________________________________ ___________________

Signature Date

Instructions

Provide neatly typed responses to the following questions, using 11 or 12 inch font, double spaced. There is no specific page limit; answer each question thoroughly. You may not discuss the exam with anyone else. You must turn in your test, along with this signed cover page, before class or at the beginning of class. Grading: 100 points and 50% of final grade.

Mike is a 20 year old college basketball player. He would like to gain weight but has not been able to on

his own. See accompanying documents “Sports Nutrition Assessment Form” and “Basketball at a

Glance” as well as previous class handouts provided on RamCT to assist you in answering the questions

below.

Mike’s average daily energy intake and macronutrient distribution have been calculated from his 7 day

food record.

1. Fill in the 2 right columns with your recommendations. See class notes for guidance.

200 lbs x .454 kg/lb= 90.8 kg

6‘ 5” = 77 in. x 2.54 cm/in= 195.6 cm

Age = 20 yrs.

Calories

RMR calculation:

Harris Benedict Equation: 66.4730 + (13.7516 x 90.8 kg) + (5.0033 x 195.6 cm) – (6.7750 x 20

yrs.) = 2,158 kcals

Physical activity level: very active = factor of 2.20

Total daily energy expenditure: 2.20 x 2,158 kcals = 4,747.6 kcals/day

Carbohydrates

Calculation: 8 g/kg/day = 726 g/day

Portion of daily kcals: 726 g x 4 kcals/g = 2,904 kcals

Percent of daily kcals: portion of kcals/ total daily kcals – 2,904 kcals/4,748 kcals = 61% kcals

Protein

Calculation: 2.0 g/kg/day = 182 g/day

Portion of daily kcals: 182 g x 4 kcals/g = 726 kcals

Percent of daily kcals: portion of kcals/total daily kcals = 726 kcals/4,748 = 15% kcals

Fat

Calculation:

Portion of daily kcals = remainder of kcals – 4,748 kcals (total kcals) – (2,904 kcals (carbs) + 726

kcals (protein)) = 1,118 kcals

Percent of daily kcals = 23.5% = 24% kcals

Sam’s Intake Recommended Intake Reason for your recommended change

Calories

2800 calories

4,748 calories (calculation above)

I used the Harris-Benedict equation to estimate resting metabolic rate and multiplied this by a physical activity factor of 2.20, as suggested for very active individuals. I also chose this higher

coefficient because the athlete stated on his assessment paper that he wants to gain weight/build muscle. In order to do so, he will need extra energy/kcals to contribute to this gain (ramct paper “Energy Balance”).

Carbohydrate

45%

61% (calculation above)

“Basketball at a Glance” recommended 7-12 g/kg/day during training or competition. I chose 8 g/kg/day because anything above this gave carbs greater than 65% of his total calories – a range of 45%-65% is recommended in the notes. I did not want to use less than 8 g/kg/day because I think increasing the percentage of calories that go to carbs could help to increase his energy during workouts – he complained of feeling fatigued on his sports form.

Fat

30%

24%

According to the notes, fat kcals compose the remainder of kcals left from total kcals after carb and protein kcals have been calculated. I added the kcals I calculated for carbs and protein and subtracted their sum from my calculation of total recommended kcals to get fat kcals.

Protein

25%

15%

The notes recommend 1.4-2.0 g/kg for resistance exercise and 1.2-2.0 g/kg for endurance exercise, and I feel that basketball is a combination of both. I used 2.0 g/kg in calculating the percentage for this athlete because he said he wants to build muscle, so more protein will be needed.

2. He is obviously eating a high percentage of his calories from protein. Why isn’t he gaining weight from

this?

a. In order to gain weight/muscle mass from protein, one has to be consuming enough

kcals/enough energy before the extra kcals and energy can contribute to weight gain. Although he is

consuming enough kcals to meet my estimated calculation of his resting metabolic rate, his physical

activity level is quite high from the hours he spends working out and playing basketball on a daily basis.

According to my calculation (using the Harris-Benedict equation for RMR and multiplying this by a

physical activity factor of 2.20 for very active – and to help with weight gain), he should be eating about

4,700 kcals/day, and currently he is eating about 2,800, or about 60% of the kcals he should be eating to

perform well and gain muscle. The comments on his sports assessment seem to support that he is not

eating enough kcals, as he complains that he is “really tired during workouts” and that he is “hungry all

the time.” In order to build muscle from protein, he will not gain weight unless he is consuming enough

energy in the first place.

3. What advice would you give him to help with weight gain? (explain what he is doing/not doing, why it is important to change, what he can do better, and how he can implement changes).

a. As discussed above, he must eat more kcals to gain weight. Currently, he is not even getting

enough for his body to function well, as he feels tired during workouts and says that he is always hungry. He first needs enough energy for his body to function well and not feel tired/hungry at his high activity level, and then extra kcals on top of that to be used for weight gain. As this athlete says he wants to build muscle, it is great that he knows he needs to eat protein to do this. He should continue eating protein, but increase his total daily kcals along with this practice. To do this, he will need to eat larger/more frequent meals and snacks, in addition to the snacks that he consumes while doing homework at night. Although he seems to have little time to eat breakfast and snacks, incorporating small, frequent snacks will help him to better reach his adequate energy goal, build muscle, and fell less fatigued and hungry. On-the-go snacks such as granola bars, cheese, nuts, nut butters, yogurt, and milk, may be easy to grab and eat on the way/in class when he has little time. Snacks high in fat, such as the nuts, nut butters, and cheese, provide more kcals/gram than other nutrients, will help him more easily reach his calorie goal with smaller portions, and may help him feel less hungry throughout the day. I would also recommend that he try his best to eat breakfast even when he is in a hurry – taking portable and easy to grab breakfast items may be best for him (milk, yogurt, cheese, nuts, etc.). In addition, eating double portions at meals may help him reach his calorie goal – consuming two portions of meat, poultry, fish, eggs, etc. (servings from 3-4 oz. – about the palm of a hand), three servings of grains, and at least two cups of fruits or vegetables each meal. I would recommend that he eat something every two to three hours at least. If he focuses on increasing his energy consumption, his body will have enough calories to meet his functional needs, and any extra calories can go to weight gain.

4. What advice would you give him to reduce feeling fatigued during workouts? (explain what he is doing/not doing, why it is important to change, what he can do better, and how he can implement changes).

a. I would first recommend consuming carbohydrates before workouts, and if he is still feeling fatigued after this change, he should try consuming some carbohydrates during workouts. He is at least trying to refuel after workouts, which will help him have more energy in later workouts, but eating shortly before or during a workout could really help him have more energy. Carbohydrates before exercise help to provide the body with adequate glycogen stores during initial exercise and postpone feelings of fatigue when stores are depleted. According to the notes, I would recommend 30 grams of carbohydrate as close to exercise as this athlete can tolerate. Thirty grams of carbohydrates is equivalent to half a bottle of Gatorade, a banana, three graham crackers, or about 15 sports beans. After trying this for a few days, if he still feels tired, he could try eating 60 or 90 grams of carbohydrates in the hours before exercise, or eating small amounts of carbohydrates during exercise. Other pre-workout meals this athlete could try are 6 oz. yogurt, ½ cup of granola, and 1 banana, 1 cup of milk with a grain such as a cup of cereal or two slices of bread, or two slices of bread with some turkey or nut butter – all of these pre-workout meals include carbohydrates and protein, and although carbohydrates will be used more efficiently for energy during

exercise, protein can help provide any remaining exercise and help with muscle repair. The notes suggest combining carbohydrates consumed during exercise with liquids, and I would also recommend consuming liquids with pre-exercise carbohydrates as well. Consuming liquids would help the carbohydrates to digest and absorb more easily. Consuming carbohydrates during exercise will help to delay fatigue and maintain blood glucose for easier energy production during a practice and a workout. A small amount of carbohydrates should be consumed for exercise lasting about an hour – maybe 15 grams of carbohydrates, equivalent to half of a banana, a quarter of a Gatorade, or about ten sports beans – and for longer exercise/practices of 1 - 2.5 hours, larger amounts of carbohydrates should be consumed – about 30- 60 grams of carbohydrates – equivalent to 1-2 bananas, a half to whole bottle of Gatorade, or about 15 – 30 sports beans. Again, water should be consumed with any of these carbohydrates, but less will be needed with the Gatorade (CHO notes).

5. What advice would you give him regarding refueling/recovery? (explain what he is doing/not doing, why it is important to change, what he can do better, and how he can implement changes).

a. First, I would suggest trying to eat more for breakfast than a protein shake, although it is good that he is at least consuming something immediately after his workout. He should try to include carbohydrates immediately after his workout as well as these will help to replenish muscle glycogen stores that his body will need for practice later. The muscles are able to more easily take up energy immediately after exercise as blood flow is greater and cells are more responsive to insulin, so consuming carbohydrates right after a workout is essential for good recovery and optimal sports performance. He says he does not have time for more than a protein shake and drinks it on the way to class, so something fast would be optimal. I would recommend something like chocolate milk (16 oz.), yogurt (8 oz.) with granola, crackers, or bread, or granola bars with nuts or with milk (2 granola bars, 8 oz. milk) – all of which have both carbohydrates and protein. Perhaps the athlete can ask professors if he is able to eat during class, as he may have trouble eating some of these things while walking to class. I would also recommend that he eat a snack in between his first class and lunch, to help him get sufficient calories and better recover, as his body will probably use the calories consumed for breakfast very quickly. The carbohydrates will help him to store glycogen that can be used for energy and thus better performance during his next practice. The protein can help replenish any additional glycogen stores needed if an inadequate amount of carbohydrates were consumed, and will help with muscle building and repair (CHO notes and protein/fat notes).

b. In addition, I would suggest eating more snacks. According to the notes, he should be consuming 1.0-1.2 g carbohydrate/kg body weight every hour for the first four hours after exercise, especially with two-a-day training; this athlete should be consuming about 90-108 grams of carbohydrates per hour for the first four hours after a workout/practice, which means he should consume snacks frequently. He is consuming snacks while studying at night, which is good, but should be consuming more snacks throughout the day and during class. As I suggested before, he should try eating a snack in between breakfast and lunch and he should also try consuming a snack in between lunch and his next practice. 90-108 grams of carbohydrates is equivalent to about 2 granola bars, 1.5 liters of Gatorade, 3 bananas, or about 56 sports beans. Of course, it may be difficult to actually eat all of these things in one hour for four hours after every workout/practice, but I would encourage this athlete to incorporate as many snacks as he can throughout the day. Even eating snacks

every two hours could start to make a difference. Snacks high in carbohydrates will help his muscles to store the energy needed for later workouts and practices and recover more effectively (CHO notes).

c. Third, I would suggest eating more for lunch and dinner as this will also help with refueling and recovery. Any time he can eat, he should try to eat as much as he can in order to try to meet his calorie goal; again, if he is deficient in energy, he body will not be able to store glycogen in the muscles to use later for exercise, and it will not be able to repair and build the muscle he desires. I would suggest double portions (6-8 oz.- two palms on a hand) of quality protein (such as meat, poultry, fish, eggs, or dairy), at each meal with three portions (1.5 cups or three slices of bread) of carbohydrates (such as pasta, breads, yogurt, milk), and at least two cups of fruits or vegetables at each meal.

d. Finally, I would encourage adequate fluid intake, as this will help with more effective energy storage and usage and will help prevent dehydration. The athlete seems to be doing well with this as he is consuming about 128 ounces of water/day, but more water does not harm (“Basketball at a Glance”).

6.

a. Why do you think he is taking conjugated linoleic acid?

Conjugated linoleic acid is thought to increase muscle mass and decrease body fat, so he is probably taking this in order to gain the muscle he wants (Protein/fat notes).

b. Is it helping? Explain why or why not.

It does not seem to be helping this athlete, as he says on his sports assessment that he cannot seem to gain weight; however, he this lack of muscle gain could be caused by his caloric deficit. Once he increases his calories, perhaps the CLA could provide some benefits with muscle building. I would say we cannot know if it is helping at all until he increases the calories in his diet.

c. Would you recommend he continue or discontinue taking it?

As stated above, I would first have this athlete focus on increasing his calories. I would recommend that he discontinue the CLA supplement for a few months while increasing his calories and focusing on his diet. After a few months or so, he could try consuming the CLA supplement again and see if he notices any significant increases in muscle gain. I would tell him that there is not enough conclusive evidence to really support the use of CLA use, although some studies have shown that it is correlated with increased muscle mass. I would tell him that it is his decision whether to continue the supplement or not, but would recommend experimenting with it during training to see if it really makes a difference in his muscle gain and performance (Protein/fat notes).