Case Study: Meal Plan Specifics Assignment

1.
___________________________________
Female, 26 yrs old, Track and Field
Allergies: N/A
Patient Summary: Ms. Thomas is a 27 yr old female here for a diet assessment and meal plan
creation to increase peak performance and lose a little bit of weight.
Medical History: diagnosed with pre-diabetes about 1 year ago and has been able to control
blood sugar for the past 7 months.
Surgical History: None
Medications at Home: (No prescribed meds) Creatine, Vitamin C & D and collagen
Tobacco Use: None
Alcohol Use: Social, 1 drink per week
Family History: Father- T2DM; Mother- None; Brother- None

Demographics:
Language: English
Occupation: College Student; desk associate at local gym
Hours of Work: 5:30pm-9pm M-T-F
Ethnicity: African American
Religious Affiliation: Baptist
General Appearance: Average weight, fit
Vital Signs:

BP Height Weight:

118/79 5’7in (1.702 m; 170.18cm) 171lbs (77.56 kg); (BMI =

kg/m2)- BMI= 77.56/2.9=
26.75 (Overweight)

Nutrition:

History: Patient states she watches the type of sugars she does consume ever since was
diagnosed with pre-diabetes a year ago.

Usual Intake: (For the past 8 months)

AM: Preworkout shake/tea/coffee, Oatmeal/farina, yogurt/fruit, and 2 slices of toast

Lunch: Sandwich, soda, chips/ something sweet (brownie/cookies)
Snack: crackers/ popcorn/ nuts/ muffin, cliff bars with a gatorade
PM: Some type of protein with vegetables (or a smoothie if she gets in late and too exhausted to
prepare a meal)
Physical Activity: Patient runs Track; early morning and afternoon workouts 5 days a week (2-3
hours at a time) and meets/competition every other weekend.
Assessment:
Patient does not consume enough adequate fluids, needs to cut back on refined grains and sugars,
not meeting daily protein, vegetable and fruit requirements.
2. Menu charts
Total Calories : Pre-Event Day- 1800kcal
Breakfast- vitamins/minerals: collagen
& vitamin D (this particular
brand of collagen is filled
with Amino acids vitamin C
and biotin)
Banana, yogurt (fat-free),
omelet with veggies, whole-
grain slice of bread, bottle
of water, Farina
(Prepared around 5 AM
before 6:30 AM practice)
Lunch- Bottle of water,brown rice
chicken breast, mix
vegetables
(Lunch is usually consumed
around 1or 2 PM)
Snack- Blueberry muffin,
Gatorade
(Usually consumed at work
between 4 and 6 PM)
Dinner- Southwest chicken salad
with dressing
(Usually consumed between
the hours of 7 and 9 PM)
1800 diet on cronometer. 1
Competition Day- 2000 kcal
Vitamins/minerals:
magnesium, collagen,
chlorophyll, vitamin K.
(this particular brand of
collagen is filled with Amino
acids vitamin C and biotin)
two fried eggs to breakfast
sausage (turkey), two slices
of whole wheat bread, half a
cup of spinach, bottle of
water, protein shake
(Consumed 3 to 4 hours
before track meet)
N/A- (due to track meet a
lunch isn’t really consumed
just a snack to fuel)
A banana muffin with nuts,
Cliff bar, gatorade
(usually consumed around
lunchtime when at track
meets)
Pasta with chicken breasts
tomatoes and mixed
vegetables
(Usually consumed between
the hours of 7 and 9 PM)
2000 diet in cronometer . 1
 3.
Grams of Carbohydrates (4kcal/g; 45-65%); Grams of Protein (4 kcal/g;10-35%); Grams
of Fat (9 kcal/g; 20-35%).
● Based off of a 1,800 kcal diet: 810-1170g in carbs; 180-630g in protein; 360-630g
in fat
● Based off of a 2,000 kcal diet: 900-1300g in carbs; 200-700g in protein; 400-700g
in fat

● According to Guidelines for Food and Fluid Intake During Exercise:

Carbohydrate: For sustained high-intensity sports, small amounts as tolerated,
including mouth rinsing; for endurance and intermittent, high-intensity sports, 30–
60 g/hr. A track athlete who is running a short race lasting only seconds or a few
minutes does not need to be concerned about food or fluid intake during
competition, but that same athlete who runs an individual race, is part of two
relays, and performs the long jump will need to have some carbohydrates and
fluid during the track meet.2
● If huge amounts of sodium has been lost the way to make it back is to Consume
foods containing sodium; Salt food or consume salty snacks.

**Practical recommendations

● Energy intake should be above 45 kcal/kg fat free mass and additional energy intake
should cover energy expenses during physical activity.
● Daily protein intake should be between 1.2 and 1.6 g/kg/day for an average person living
a sedentary lifestyle but an athlete should consume 1.2 to 2.0g/kg/day.
● Although less responsive to carbohydrate loading than their male counterpart, female
runners can retrieve some benefits from ingesting >8 g carbohydrates/kg/day before a
competition.
 ● Female runners should be particularly aware of the high risk of being deficient for iron,
calcium, and/or vitamin D. Recommended daily allowances are 18 mg for iron, 1000 mg
for calcium, and between 300 and 2000 IU for vitamin D, the latter being inversely
related to sun exposure.
● 1.2 to 2.0 g/kg/d is the overall protein guideline. It is recommended that athletes’ protein
intake should be determined on a gram per kilogram of body weight basis.3
● The higher the protein intake the more it will help to maintain positive nitrogen balance
and promote skeletal muscle synthesis.

Food and fluid that can be consumed between events/games:

○ Sports drink
○ Dry cereals
○ Granola bars
○ Whole or dried fruit, fruit snacks
○ •Rice cakes, crackers

Salty foods for hydration:

○ •Pretzels
○ •Whole fruit, dried fruit
○ •Crackers, Rice cakes (whole grain)
○ •Granola bar
○ •Sport foods: gels, gus (Honey stinger, Gu, Gatorade chews
○ •Sport drinks

4.
● Carbohydrate: 1 to 4 g/kg 1 to 4 hours prior to exercise. Fluid (recommended
amounts but must be established based on individual preferences and tolerances):
~5–10 mL/kg in the 2–4 hours prior to exercise if adequately hydrated; additional
~3–5 mL/kg 2 hours prior if hypohydrated; sodium added to food or drink may be
beneficial. Volume of food and fluid adjusted based on amount of time before
exercise begins. Trial and error during training is encouraged. 3
● The goals of food and fluid intake prior to exercise are typically to: Provide
energy for exercise, particularly carbohydrate Delay fatigue during prolonged
exercise Prevent hypohydration and excessive dehydration Minimize
gastrointestinal distress Satisfy hunger.
● It is recommended that athletes drink approximately 1.25–1.5 L (~42–50 oz) of
fluid per kg of body weight lost, beginning as soon after exercise as is practical.
Athletes who are “salty sweaters” must also replenish the sodium chloride lost.
These athletes are typically advised to sprinkle table salt (sodium chloride) on
their food or consume salty snacks, such as pretzels dipped in salt, after exercise.
Sports beverages may contain some sodium, but the amount is usually too low for
those who have lost considerable sodium in sweat. 3
 ● The National Athletic Trainers' Association (NATA) recommends the following
practices regarding fluid replacement for athletic participation: athletes should
begin a training session well hydrated by drinking approximately 500 to 600 ml of
water or sports drink 2 to 3 hours before exercise and additional 200 to 300 ml of
water or a sports drink 10 to 20 min before exercise. During the training session
fluid replacement should approximate sweat and urine losses and maintain
hydration at a level that keeps body weight loss to <2%.4
5.
● Likely because female runners need to challenge their body composition further
from their natural shape than males to achieve the leanness that is considered
optimal for the discipline. Trying to eliminate body fat beyond the biological
disposition can have direct negative effects as for example disturbances of the
adipose tissue secretome. Restricted energy, protein, carbohydrate, and
micronutrients intakes are other more subtle and more indirect consequences from
nutritional strategies aiming at decreasing weight and body fat , which may finally
have significant effects on health and physical performance. Some athletes
develop clear medical and/or psychological troubles such as eating disorders,
osteopenia, and chronic menstrual dysfunction whereas others develop sub-
clinical versions of these diseases. 5
● Recommendations that can be made to prevent or reduce issues overall health is
to maintain a balance diet and always check with your doctor to see if you do
have any deficiencies. In the case that there may be deficiencies the goal is to give
the body what it needs in order to help it uphold the necessary energy
requirements especially as an athlete.

6.
● Vitamin A
● Vitamin
● Magnesium
● Iron
● Zinc
● Copper
These particular minerals/vitamins will aid in muscle synthesis, promotion of blood
circulation, collagen promotion, and overall energy needs.

References:

1. Discover your nutrition. Cronometer. https://cronometer.com/#diary. Accessed August

12, 2022.
2. Deldicque L, Francaux M. Recommendations for Healthy Nutrition in Female Endurance
Runners: An Update. Front Nutr. 2015;2:17. Published 2015 May 26.
doi:10.3389/fnut.2015.00017
3. Dunford M, Doyle JA. In: Nutrition for Sport and Exercise. 4th ed. Boston: Cengage;
2019.
4. Judge LW, Bellar DM, Popp JK, et al. Hydration to Maximize Performance and
Recovery: Knowledge, Attitudes, and Behaviors Among Collegiate Track and Field
Throwers. J Hum Kinet. 2021;79:111-122. Published 2021 Jul 28. doi:10.2478/hukin-
2021-0065
5. Deldicque L, Francaux M. Recommendations for Healthy Nutrition in Female Endurance
Runners: An Update. Front Nutr. 2015;2:17. Published 2015 May 26.
doi:10.3389/fnut.2015.00017