Nutrition Plan for Athletic Male: Liam Case Study

Introduction

In this case study, an adult male competitive athlete was given an anonymous name Liam due to confidentiality reasons was recruited. He was 22 years with a height of 5.8 feet and weighed 150lbs or approximately 69 kg. Therefore, the imperative of this case study is to develop a nutritional guideline for him, where the first part proposes the recommendations. In contrast, the second part makes the significance of the recommendations.

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Recommendations and Significance

Step One: Body Composition

The body composition may be described as the ratio of fat and non-fat mass within the body (Lavie et al., 2016). There is a specific test that measures body composition. The athlete weighs 150 lbs, and given the skin calipers, Liam's body percentage is estimates to be approximately 16%, thus the body composition will be given by;

(1.20 x BMI) + (0.23 x Age) - 16.2 = Body Fat Percentage

BMI= [150 (68) 2] x 703 = 24.96

BMI = 0.0324 x 703 = 22.80

Therefore, the body composition will be;

(1.20 x 22.80) + (0.23 x 22) - 16.2

27.36 + 5.06 - 16.2= 16.22%

The body composition is approximately 16.22%

Step Two: Determination of Calories

Calories are the energy capsules required by the body for performance and have a direct correlation with muscle mass for staying stronger (Knox et al., 2017). Therefore, based on the measurement, the athlete requires 18 to 30 calories (per pound of the body weight) when engaged with the training. When not training, the athlete needs 13 to 16 calories.

Step Three: Bioenergetics

Bioenergetics when he is at a slow pace that is either jogging or walking, it is given by;

80% of the match play that is 90 minutes is 90 x 80/100 = 72 minutes

Bioenergetics, while using a high pace, such as jumping and running, using the anaerobic oxidation pathways is given by 90 x 20/100 = 18 minutes.

Therefore, since we know bioenergetics, it is possible to find Liam's caloric expenditure.

The ideal calorie is approximately 2445 calories per day that Liam should consume to perform his daily tasks. However, during the game day, Liam must consume an additional 1200 cal to ensure he maintains high performance and it is given by, 1200 + 2425 = 3645 Cal

Besides, on training day, Liam should consume 500 more calories due to additional exercise, and it is given by;

500 + 2445 = 2945 Cal

Step Four: Protein

Due to the tearing of tissues by extensive training, athletes require a high amount of protein. However, this also depends on levels of training intensity, training mode, among other things. The Recommended Dietary Allowance (RDA) intake for the athletes is 0.8g/kg of body weight daily. Therefore, the quantity of proteins that Liam needs is given by;

0.8 x 69= 55.2 grams

Some of the foods that are rich in protein that he should consume are inclusive of eggs, legumes, soy products, beans, and milk. Thus, they offer the required protein for bodybuilding.

Step Five: Carbohydrate

It is essential to note that carbohydrate has a preeminent role in regulating the sugar level in the blood (Cramer and FNSCA. 2018). In each gram of carbohydrates, there are four kilocalories of energy. Therefore, an athlete must take about 6 to 10 calories per kg of body weight. When practicing, the athletes require 4 grams per body weight and one gram when the training. The intervals between rest and training can be supported by energy supplement, for instance, electrolytes that maintain optimum body energy needs.

Thus, the ideal daily carbohydrates may be given by;

4 g x 69 (weight of the athlete in kilograms) = 276 grams

Step Six: Fats

Fats are required in the diet of the competitive athlete to maintain and augment the level of performance. The most require id amino-3 fatty acids, an essential component for neutralizing inflammation. They incorporate EPH and DHA, which are mixed and consumed at about 500 to 1000 mg daily. The above is the required amount to be taken by the athlete. Therefore, Laim should consume foods that are rich in fats such as oily fishes, peanuts, flaxseed, and olive and dietary oil.

Step Seven: Fluid Intake

The amount of fluid taken both during and after training should be monitored for a competitive athlete player. During rest, Liam can take up to 2 to 3 liters of water regularly. However, during the training, he can take up to 50ml per body weight. This means that Liam requires 3.45L that is determined based on his body mass. However, the fluids must be free of alcohol.

50 ml x 69kgs = 3450ml.

Since 1 liter is equal to 1000ml, Liam requires around 3.45 liters during the training.

Step Eight: Special Sport Supplementary Diet

The energy needs of athletes are optimized to ensure higher performance (Phillips et al., 2016). A special diet is recommended to ensure that Liam keeps his body mass and energy at optimum. Therefore, he should take creatine to boast his energy further. He should also take zinc supplements to help him avoid muscle cramps. Besides, he should consume a lot of caffeine and beta carotene to enhance his concentration and blood capillary health, respectively, with the supervision of a doctor.

References

Cramer, J. T., & FNSCA, F. (2018). Carbohydrates for Performance Across Adolescence and Adulthood. DOI: 10.1097/MCO.0000000000000471

Knox, C., Love, P., & Mosby, T. (2017). Review and commentary of the nutritional recommendations, weight management regulations, weight management practices, and the potential of disordered eating patterns in high school age wrestlers. Sport J. Retrieved May 10, 2020, from http://thesportjournal.org/article/review-and-commentary-of-the-nutritional-recommendations-weight-management-regulations-weight-management-practices-and-the-potential-of-disordered-eating-patterns-in-high-school-age-wrestlers/

Lavie, C. J., Sharma, A., Alpert, M. A., De Schutter, A., Lopez-Jimenez, F., Milani, R. V., & Ventura, H. O. (2016). Update on obesity and obesity paradox in heart failure. Progress in cardiovascular diseases, 58(4), 393-400. https://doi.org/10.1016/j.pcad.2015.12.003

Phillips, S. M., Chevalier, S., & Leidy, H. J. (2016). Protein "requirements" beyond the RDA: implications for optimizing health. Applied Physiology, Nutrition, and Metabolism, 41(5), 565-572. DOI: 10.1139/apnm-2015-0550