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Chapter 14 Nutrition: Fitness and Sports
I. Meeting the Protein Needs of an Athlete—A Case Study
Mark is a college student who has been lifting weights at the student recreation center. The trainer at the center recommended a protein drink to help Mark build muscle mass. Answer the questions below about Mark’s current food intake and determine whether a protein drink is needed to supplement Mark’s diet.
The following is a tally of yesterday’s intake. Use Appendix N or NutritionCalc Plus software to calculate Mark’s protein intake.
Breakfast
Frosted Mini-Wheats cereal, 2 oz
1% milk, 11/2 cups
Orange juice, chilled, 6 oz
Glazed yeast doughnut, 1
Brewed coffee, 1 cup
Lunch
Double hamburger with condiments, 1
French fries, 30
Cola, 12 oz
Medium apple, 1
Dinner
Frozen lasagna w/meat, 2 pieces
1% milk, 1 cup
Looseleaf lettuce, chopped, 1 cup
Creamy Italian salad dressing, 2 tsp
Medium tomato, 1/2
Whole carrot, raw, 1
Evening snack
Vanilla ice milk, 1 cup
Hot fudge chocolate topping, 2 tsp
Soft chocolate chip cookies, 2
1. Mark’s weight has been stable at 70 kg (154 lb). Determine his protein needs based on the RDA (0.8 g/kg).
a. Mark’s estimated protein RDA:
b. What are the maximum recommendations for protein intake for athletes (see p. 534)?
c. Calculate the maximum protein recommendation for Mark.
2. An analysis of the total energy and protein content of Mark’s current diet is 3470 kcal, 125 g of protein (14% of total energy intake supplied by protein). This diet is representative of the food choices and amounts of food that Mark chooses on a regular
basis.
a. What is the difference between Mark’s estimated protein needs as an athlete (from question 1) and the amount of protein that
his current diet provides?
b. Is his current protein intake inadequate, adequate, or excessive?
3. Mark takes his trainer’s advice and goes to the supermarket to purchase a protein drink to add to his diet. Four products are
available; they contain the following label information.
Serving size
Kcal
Protein (g)
Amino Fuel
Joe Weider’s
Sugar-Free
90% Plus Protein
Joe Weider’s
Dynamic
Muscle Builder
Victory
Super Mega
Mass 2000
3 tbsp
104
15
3 tbsp
110
24
3 tbsp
103
10
1/4 scoop
104
5
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The trainer recommends that Mark add the supplement to his diet two times a day. Mark chooses Joe Weider’s Dynamic Muscle
Builder.
a. How much protein would be added to Mark’s diet daily from two servings of the supplement alone (prior to mixing it with a
beverage)?
b. Mark mixes the powder with the milk he already consumes at breakfast and dinner. How much protein total would Mark now
consume in 1 day? (Add the protein amount from the nutrition analysis to the value from question 3a.)
c. What is the difference between Mark’s estimated protein needs as an athlete and this total value?
4. What is your conclusion—does Mark need the protein supplement?
Answers to Calculations
1a. Mark’s estimated protein RDA: 70 kg 0.8 g/kg 56 g.
1b. Maximum recommendation for protein intake for athletes 1.7 g/kg.
1c. Applied to Mark: 1.7 70 119 g.
2a. Difference between Mark’s diet and the maximum amount recommended for athletes: 125 119 6 g.
2b. Mark’s current diet is adequate.
3a. Two servings of protein supplement alone 20 g of protein.
3b. Mark’s total protein consumption: 125 g 20 g 145 g protein.
3c. Difference between Mark’s estimated maximum protein needs as an athlete and total value (from 3b): 145 g 119 g 26 g
of protein.
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Chapter 14 Nutrition: Fitness and Sports
II. How Physically Fit Are You?
The fitness assessments presented here are easy to do and require little equipment. Also included are charts to compare your results to
those typical of your peers.
Cardiovascular Fitness: One-Mile Walk
Measure a mile on a running track (usually four laps) or on a little-trafficked neighborhood street (use a car’s odometer to get the right
distance). With a stopwatch or watch with a second hand, walk the mile as fast as you can. Note the time it took.
Strength: Push-ups
Men: Get up on your toes and hands. Keep your back straight, with hands flat on the floor directly below your shoulders.
Women: Same position, but you can support your body on your knees if necessary.
Lower your body, bending your elbows, until your chin grazes the floor. Push back up until your arms are straight. Continue until
you can’t do any more push-ups (you can rest when in the up position).
Strength: Curl-ups
Lie on the floor on your back with your knees bent, feet flat. Your hands should rest on your thighs. Now squeeze your stomach muscles, push your back flat, and raise your upper body high enough for your hands to touch the tops of your knees. Don’t pull with your
neck or head, and keep your lower back on the floor. Count how many curl-ups you can do in one minute.
Flexibility: Sit-and-Reach
Place a yardstick on the floor and apply a two-foot piece of tape on the floor perpendicular to the yardstick, crossing at the 15-inch
mark. Sit on the floor with your legs extended and the soles of your feet touching the tape at the 15-inch mark, the zero-inch facing
you. Your feet should be about 12 inches apart. Put one hand on the other, exhale, and very slowly reach forward as far as you can
along the yardstick, lowering your head between your arms. Don’t bounce! Note the farthest inch mark you reach. Don’t hurt yourself
by reaching farther than your body wants to. Relax, and then repeat two more times.
Now check your results. Want to improve? You know the answer:
•
•
•
•
Do aerobic exercise that makes you breathe hard for at least half an hour on almost or all days of the week.
Lift weights that challenge you two to three times per week.
Stretch after activity at least a couple of times per week.
Walk more.
Cardiovascular: One-mile walk (time, in minutes)
Under 40
Men
Over 40
Women
Men
Women
Excellent
13:00 or less
13:30 or less
14:00 or less
14:30 or less
Good
13:01-15:30
13:31–16:00
14:01–16:30
14:31–17:00
Average
15:31-18:00
16:01–18:30
16:31–19:00
17:01–19:30
Below average
18:01-19:30
18:31–20:00
19:01–21:30
19:31–22:00
Poor
19:31 or more
20:01 or more
21:31 or more
22:01 or more
Source: Copper Institute
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Strength: Push-ups (number completed without rest)
Men
Age
17–19
20–29
30–39
40–49
50–59
60–65
Excellent
56
47
41
34
31
30
Good
47–56
39–47
34–41
28–34
25–31
24–30
Above average
35–46
30–39
25–33
21–28
18–24
17–23
Average
19–34
17–29
13–24
11–20
9–17
6–16
Below average
11–18
10–16
8–12
6–10
5–8
3–5
Poor
4–10
4–9
2–7
1–5
1–4
1–2
Very poor
4
4
2
0
0
0
Women
Age
17–19
20–29
30–39
40–49
50–59
60–65
Excellent
35
36
37
31
25
23
Good
27–35
30–36
30–37
25–31
21–25
19–23
Above average
21–27
23–29
22–30
18–24
15–20
13–18
Average
11–20
12–22
10–21
8–17
7–14
5–12
Below average
6–10
7–11
5–9
4–7
3–6
2–4
Poor
2–5
2–6
1–4
1–3
1–2
1
Very poor
0–1
0–1
0
0
0
0
56–65
65
Source: topendsports.com
Strength: Curl-ups (number completed in 60 seconds)
Men
Age
18–25
26–35
36–45
46–55
Excellent
49
45
41
35
31
28
Good
44–49
40–45
35–41
29–35
25–31
22–28
Above average
39–43
35–39
30–34
25–28
21–24
19–21
Average
35–38
31–34
27–29
22–24
17–20
15–18
Below average
31–34
29–30
23–26
18–21
13–16
11–14
Poor
25–30
22–28
17–22
13–17
9–12
7–10
Very poor
25
22
17
9
7
Flexibility: Sit-and-reach (in inches)
9
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Chapter 14 Nutrition: Fitness and Sports
Strength: Curl-ups (number completed in 60 seconds) (con’t)
Women
Age
18–25
26–35
36–45
46–55
56–65
65
Excellent
43
39
33
27
24
23
Good
37–43
33–39
27–33
22–27
18–24
17–23
Above average
33–36
29–32
23–26
18–21
13–17
14–16
Average
29–32
25–28
19–22
14–17
10–12
11–13
Below average
25–28
21–24
15–18
10–13
7–9
5–10
Poor
18–24
13–20
7–14
5–9
3–6
2–4
Very poor
18
20
7
5
3
2
Source: topendsports.com
Flexibility: Sit-and-reach (in inches)
Men
Women
Super
27
Excellent
17–27
21–30
6–16
11–20
0–5
1–10
Good
Average
30
Fair
8–1
7–0
Poor
19–9
14–8
Very poor
20
15
Source: topendsports.com
These charts are typical charts used by health and fitness experts. For a more thorough assessment of fitness or for development of an
exercise plan appropriate for your fitness level, consult a certified personal trainer or other fitness professional.