Introduction to Sports Nutrition 235:

Creating a Sports Nutrition Plan

Nutrition Coach Name: Kimberly Ferrara
Part 1: Energy & Macronutrient Needs
1. Jake is a collegiate soccer player. His team has just completed a very successful season. They are
moving into their off-season, during which their workouts are unstructured to allow for rest and
recovery. Jake is interested in continuing to stay in shape and to eat healthfully. He plans on doing 60
minutes of resistance exercise 3 days a week, and 45 minutes of aerobic exercise (e/g/, running, swim, or
bike) 3 other days – leaving himself one full day of rest. He has made an appointment with you to
determine how he should modify his diet based on his change in workouts.

Question: Assuming Jake is a 20 year old, 6 foot 1 inch male and weighs 165 pounds, calculate his daily
calorie needs for resistance and aerobic exercise days. Include specific estimates for protein and
carbohydrate requirements for each training session. (include calculations used).

During the team’s off-season, it would be in Jake’s best interest to maintain his current weight and
continue to eat well. According to myfitnesspal.com, a 20 year-old male who weighs 165 pounds
and is 6’1” tall needs about 2,880 Calories/day after taking into account the Calories lost during 60
mins exercise. On resistance training days (60 mins exercise), Jake’s net Calorie consumption
amount should be 2,880. More specifically, 360g should come from carbohydrates, 96g from
fat, and 144g from protein. (2,180 kcal burned per week / 6 60min workouts = 363.3 kcal
burned per resistance training day. Similarly, according to the lecture on strength/power athletes,
if Jake does resistance training, his daily macronutrient needs are as follows:

CHO: 165lb / 2.2kg/lb = 75kg… 75kg x 6 to 10 g/kg/day = 450 to 750g carbohydrate (450g x
4kcal per gram = 1,800, which is almost half daily Calories)
PRO: 165lb x 0.6 to 0.9g/lb/day = 99 to 148.5g protein (144g falls within calculated daily range)
FAT: 20-35% of 2,880 kcal = 576 to 1,008 kcal from fat… (96g fat recommended x 9kcal/g =864
kcal from fat, which falls within calculated daily the range)

https://www.myfitnesspal.com/account/my_goals

On aerobic training days, it is highly recommended that Jake consumes his macronutrients in the
following ranges (see lecture 11):

CHO (1-4 hours before): 75kg body weight x 1 to 4g/kg = 75 to 300g carb before exercise
CHO after: 75kg body weight x 1 to 1.2g/kg every hour for 4 hours = 75-90g carb after
PRO: 165lb x 0.6 to 0.7g/lb = 99 to 115.5g protein after exercise, combined with carbs
FAT: (see above)

*all calculations also fall within the “Estimating your Needs” slides from lectures 4 & 5*
 Part 2: Travel Food and Fluid Choices
2. Erin’s softball team has five weekend tournaments that are out-of-state and will require long-distance travel. The
team will travel by bus for most of these trips, leaving Friday at noon and returning Sunday around 10:00 PM.

Question: Provide a detailed list of the practical foods and/or beverages Erin should bring with her on these trips,
making sure to take into consideration how the constraints of travel may affect your food choices. Next to each
food/fluid option describe why you are suggesting it (i.e., how does it fit into an appropriate sports diet for this athlete?)

TRAVEL OPTIONS REASON

Apples, bananas, oranges, nectarines, peaches
Split Nutrition brand PB & Jelly/Almond butter &
raspberry spread/PB & blueberry spread packs
https://www.amazon.com/Split-Squeeze-Peanut-Gluten-free-
Non-GMO/dp/B07HCLT2J4
Jonesbar brand PB & J bar
https://jonesbar.com/products/pb-j
Fruit & Veg GoGo Squeeze pouches
https://www.gogosqueez.com/fruit-and-veggiez/
Purely Elizabeth oatmeal cups*
F carbohydrates.
O https://purelyelizabeth.com/products/blueberry-lemon
O Larabar Protein bars or regular
D https://www.larabar.com/our-products/larabar-protein
Elightened Bada Bean broad beans
https://www.badabeansnacks.com/pages/shop
Wheat Thin crackers
https://www.wheatthins.com/product?upc=4400003037
Aloha blend Love Crunch granola
https://www.walmart.com/ip/Nature-s-Path-Organic-Love-
Crunch-Aloha-Blend-Granola-11-5-oz-Pack-of-6/31219540
From the Ground Up Cauli crackers
https://www.fromthegroundupsnacks.com/product/cauliflow
er-sea-salt-crackers/
40oz Reusable water bottle
https://www.gocontigo.com/
B every 10 or 20 mins to maintain hydration.
E Shelf-stable chocolate milks
V https://www.walmart.com/ip/Horizon-Organic-1-Lowfat-
E Shelf-Stable-Chocolate-Milk-8-Oz-12-Count/35506192
R
A MiO electrolytes water flavorings
G https://www.makeitmio.com/en/electrolytes
E time (sweating). Very portable and easy to add to water
Choice of Gatorade or Powerade for in between games if
no time/appetite for food/snacks.
These fruits don’t need refrigeration and are perfect for travel
sports events. They provide significant amounts of complex
carbohydrates as well as fiber if eaten whole.
These are perfect servings of protein, fat, and carbohydrate in one
pouch. They can be easily added to bread, used as dip for pretzels
or fruit, or eaten straight from the pack. They travel easily and
have a long shelf life.
These bars are tasty and very low in saturated fat compared to
many other ready-to-eat bars. The PB & jelly flavored bar only has
five ingredients, and transport easily.
These pouches are a great way for those traveling or on-the-go to
still get a serving or two of vegetables. They are also a good
source of simple sugar for those who need a quick spike in their
blood-glucose levels for in between games.
Oats are filling, full of fiber, and a good source of complex
*only need water & microwave
Each bar has 11 grams of plant-based protein, are all very tasty,
made from mostly natural fruit sugar, have lots of flavors, and
need no special handling or refrigeration.
Lower fat content than many other salty snack options, 5 grams of
fiber per serving for fullness, and 7 grams of protein
Can be a good source of fiber and carbohydrate on the go or in
absence of carbs from a complete meal. Easy to take with you.
Includes a source of fat (coconut) and carbohydrate (dried
pineapple). Granola is also a great source of carbohydrates. This
option is also very easy to take with you anywhere you go, just
make sure not to eat too much more than a serving or so if
munching from the bag.
The serving size for this snack is big, but low in calories and a
good source of a small amount of carbs and crunch.
Because softball isn’t too high intensity of a sport, water will
become the most essential fuel during games and tournaments.
Although low intensity, these athletes still need 7-10oz of water
These are a perfect combo of protein (8g) and carbohydrate (23g)
and even calcium (30% of daily intake). They don’t have to be
refrigerated, so you can take them anywhere.
These are an excellent source of electrolytes, which can be
especially low if games are played in the sun for long periods of
Both options are perfect for refueling your carbs and electrolytes
if you’re pinched for time. They are also perfect for mouth rinsing
if at all necessary.
Part 3: Nutritional Aids
Bob is 37 years old and has just joined the fire department. Since his new job requires him to be strong and
powerful, he has started a new strength training routine. He has heard from other firefighters, as well as guys at
the gym, that he should be taking a protein supplement to maximize his results from working out so hard in the
weight room. He has researched some products online and makes an appointment with you to discuss which
product will be best in helping him to recover from workouts and build muscle mass.

Questions:

A. What are your detailed recommendations for Bob regarding this protein needs (be specific, does he
really need protein supplements)?

Typically, those who strength train do not need excessive amounts of protein in their diet in order for
muscle growth and repair to take place. In fact, any protein intake in excess of the recommended 0.11 grams
per pound per day is unnecessary unless the athlete has a serious injury. There are limited reasons to be
taking protein supplements unless the athlete is not getting the recommended daily intake for protein
through meals. Being that scientific reviews regarding protein supplementation are so mixed, the safest
option for Bob’s goals might be to focus on the timing of his protein consumption from whole foods rather
than using protein powders or supplements. The most stimulation of muscle protein synthesis occurs when
protein is consumed directly following exercise or within 2 hours afterwards, and should range from 15-25
grams per meal, in addition to a carbohydrate intake. During each meal, it is of utmost importance that the
protein being consumed is either complete (from animal origin) or complementary (from multiple plant
sources) in order to ensure you are taking in all 9 essential amino acids. However, if Bob chooses to try out
protein supplements for recovery and muscle growth, I would say that very few supplements are exactly
what they say they are, so doing specific science-based research is the only way to properly decide on a
product. Protein powders are an easy supplement option if Bob is really determined to try supplementing in
his protein that way instead of from a meal, but the true key to muscle growth and recovery is the
combination of carbohydrate and protein one would typically get from a well-rounded meal after a strength
training session. In essence, well-researched protein supplements might be used minimally as a source of
protein if whole food options are lacking, but if excess is not excreted properly, too much protein will most
likely do more damage to your health than it will benefit it.

B. Provide Bob with 2 protein-rich meal ideas and 1 protein rich snack idea. (Include in parenthesis next
to each meal or snack the amount of protein.)

MEALS:

1. 3 Egg white omelet (12g PRO) with spinach (2g PRO) and baked sweet potato chunks (2g PRO/potato)
Total= 16 grams protein
2. Grilled salmon fillet (13g PRO/3 oz fillet) with chickpea pasta (6g/oz) and roasted broccoli (6g/cup)
Total= 25 grams protein

SNACK:

1. Non-fat plain Greek yogurt (15g PRO/80 kcal container) topped with frozen blueberries & granola (4
grams/ 0.25 cup)
Total= 19 grams protein
Part 4: Carbohydrate Loading
4. Casey is a 25-year-old runner. She is training for her first marathon. She has heard from her
experienced running group friends that she should eat a lot of pasta in the days before the marathon. She
wants to know how much pasta she should eat, and if there is anything else she should focus on,
nutritionally, in the days leading up to this race.

Questions:

A. Describe for Casey HOW and WHY carbohydrate loading can benefit an endurance athletes’ sport
performance (don’t forget to mention if other nutrients/fluids are important for carbohydrate-
loading or just carbohydrates).

Carbohydrates are the preferred source of energy for the human body, but they become especially
important for those leading athletic lifestyles. In general, the recommended minimum intake for adults is
130 grams of carbohydrates per day, but endurance athletes find that increasing their carbohydrate intake
can be helpful if done in a particular manner known as carbohydrate loading. CHO loading is done by
topping off one’s carbohydrate stores by increasing their intake up to 4.5 grams per pound per day coupled
with tapered training 3 weeks prior to the marathon in question. In addition, the athlete must be sure to be
getting no more and no less than 0.5-0.8 grams of protein per pound per day, no more than 25% of total
kilocalories from fat, and just enough fiber to avoid fullness but maintain regular digestion. In order to CHO
load effectively, Casey must practice planning and eating foods that don’t upset her stomach during
competitions. It will also be very important for her to be drinking extra fluids to ensure proper hydration
with the extra carbohydrate intake. Loading works by gradually increasing your carbohydrate intake until
competition, which ensures that your muscle glycogen stores won’t be depleted when competing. The more
filled the athlete’s stores are, the more energy they will have to fuel longer endurance exercises, thus
preparing the body for optimal performance. If Casey is able to CHO load properly, she will gain about 3lbs
worth of glycogen storage and excess fluid in preparation for her race.

B. Provide Casey with three detailed examples of meals (breakfast, lunch, dinner) appropriate to
include in her carbohydrate-loading plan.

Breakfast Lunch Snack Dinner

1 cup oats overnight
1 cup mashed sweet
w/unsweetened 2 cups cooked pasta
potato
almond milk 3 tbsp red pepper w/ tomato sauce
(260 kcal, 60g CHO)
(400 kcal, 60g CHO) hummus (400 kcal, 85g CHO)
½ cup black beans
1 medium banana (75 kcal, 8g CHO) 3 turkey meatballs
(115 kcal, 20g CHO)
(100 kcal, 30g CHO) 15 baby carrots (120 kcal, 6g CHO)
4 oz sautéed cubed
2 tbsp chunky peanut (60 kcal, 12g CHO) Roasted broccoli- 1 stalk
eggplant
butter Strawberry fruit strip (65 kcal, 15g CHO)
(70 kcal, 10g CHO)
(200 kcal, 4g CHO) (50 kcal, 12g CHO) 1 cup orange juice
1 cup green grapes
1 cup apple juice (110 kcal, 25g CHO)
(60 kcal, 25g CHO)
(115 kcal, 30g CHO)

Total kilocalories: 2,200 kcal

Total CHO: 402 grams
Part 5: Dietary Analysis of a Power Athlete
5. Devin is an 18-year-old high school track athlete who competes in field events. His specialties are the shot put and
discus. He has 6 months to train before the regional and state meets. He plans to gain 5–8 pounds of muscle mass in the
next 2 months so that during peak training, he will be bigger and stronger. However, he has not yet implemented any
dietary changes that would initiate the weight gain process. His current intake is listed in the left column in the table
below. He is 5’11” and weighs 210 pounds. Complete the table below with a revised meal plan (including updated total
calories, and protein grams) that will help Devin meet his weight gain goal. Please document the justification for any
changes in the third column.

Sample Meal Plan: Devin https://www.nutritionix.com/dashboard/2020-06-18 (Database used for kcal/protein calculations)
Current: Meals/Snacks Revised: Meals/Snacks Reason for Change
Oatmeal, cooked, 1.5 cup w/ banana, Oatmeal has no added sugar and 2 more
Breakfast: grams of protein than the same volume of
Raisin Bran cereal, 1.5 c 1% milk, 1 c 2 tbsp peanut butter
Raisin Bran cereal. Peanut butter adds
2 eggs, fried in butter Orange juice, 12 oz 1% milk, 1 cup
protein-dense Calories.
2 scrambled eggs, 0.25 cup shredded Removing butter from the diet will keep
cheese cholesterol levels lows when increasing daily
Breakfast Total: Total Calories: 798
intake. Water instead of OJ to avoid added
Protein (g): 31 Breakfast total: 925 kcal, 44g Protein sugar.
Lunch: Meal components were largely calorie dense,
Ham sandwiches (3–4 oz), 2 Potato chips, Wrap- grilled chicken (4oz) & avocado
(1 cup sliced) so they were swapped for high calorie, higher
1 oz pkg nutrient density foods that will fulfill both
Large apple, 1 Popcorners, 1 bag
protein and Calorie needs without being
Cola, 12 oz Large apple, 1 unhealthy. Popcorners instead of potato chips
Iced tea, sweetened, 12 oz to provide crunch/salt with less fat.
Iced tea provides sweetness without the
Lunch Total: Lunch total: 1,007 kcal, 45g Protein carbonation, also slightly fewer Calories.
Total Calories: 953 Protein (g): 48
Snack: When taking in high amounts of Calories,
Protein shake, ready to drink, 1 (12 oz) Trail mix, 0.5 cup
getting enough protein is usually not of
Orange, large
concern. For this reason, a high protein snack
Snack Total: can be swapped out for a lower protein snack
Snack total: 411 kcal, 10g Protein that still provides Calories.
Total Calories: 220 Protein (g): 22
Dinner:
Baked fish, 8 oz Baked fish, 8 oz
Broccoli, cooked, 1 cup Broccoli, cooked, 1 cup
Farro has about 2 times the amount of protein
Carrots, roasted, 1 cup
and Calories as wild rice.
Wild rice, 1 cup Cooked farro, 1 cup Replace Cola with water to remain hydrated
Cola, 12 oz and avoid added sugar and empty Calories.

Dinner Total: Dinner total: 791 kcal, 80g Protein

Total Calories: 660 Protein (g): 61
Snack:
Usually no evening snack
Snack Total:
Total Calories: 0 Protein (g): 0
Fruit smoothie, 12oz
Fruit smoothie as a snack adds some protein
Pretzels, 1 cup
and nutrient dense Calories.
Pretzels add Calories to meet his daily goal.
Snack total: 396 kcal, 8g Protein

*
Total Daily Intake:
Total Daily Intake: **
3,530 kcal, 187g Protein
Total Calories: 2,631 Protein (g): 162
*If Devin wants to gain 8 pounds in 2 months, he needs to gain an average of 1lb per week. This goal combined with his weight and height
make for a daily Calorie goal of 3,565 kcal, 50% coming from carbohydrates, 30% coming from protein, and 20% coming from fat (according
to MyPlate by LiveStrong.com calculations). However, the daily Calorie increase for healthy weight gain (extra 300-900/day) limits Devin’s
new daily goal to a max of ~3,530 kcal/day (currently 2,631 + 900 kcal max = 3,531 kcal as new daily goal).
**Devin needs ~170-190 grams of protein (210 lbs x 0.6-0.9 avg g protein/pound for strength athletes) while his weight is still 210lbs.