KruegerJ_322_Assn2
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SPHE320
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Health Science
Date
Dec 6, 2023
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docx
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Empowering the Athlete’s Diet
Jacob A. Krueger
SPHE322 Sports Nutrition
Instructor: Dr. Thomas Walker
03 December 2022
1
Empowering the Athlete’s Diet
Empowering the Athlete’s Diet
Jamar is a 19-year-old high school linebacker who weighs 175 pounds and is 6 feet tall.
Jamar’s coach has recommended that he gain 15-25 pounds over the next eight months without
hindering his speed and quickness. The dietary reference intakes suggests that 45-65% of
calories come from carbohydrates, 20-35% from fat, and 10-35% from protein, all dependent on
the individual athlete’s goals and caloric output. (Macronutrients, 2022) Based off Jamar’s
athletic goals, he should consume a recommended 50% carbohydrate, 25% protein, 25% fat for
his total caloric intake. If Jamar’s goal is to gain 15-25 pounds within the next eight months, then
he should have a daily intake of 490g/carbohydrates, 225g/protein, and 105g/fat with a total
caloric intake of 3,686 calories a day. (Calculator.net, 2022) If Jamar follows this diet, it should
help him reach his goal by gaining a pound a week. This is also based off his height, weight, and
a strenuous workout.
Jamar should be consuming a carbohydrate and protein snack or small meal about thirty
minutes to an hour prior to his workout. It does not specify any times for his meals and snacks,
but he is eating a full lunch consisting of a tuna sandwich, potato chips and milk prior to his two-
hour workout. It also does not specify if his protein bar snack after his workout, is consumed
post-workout. Based on Jamar’s workout needs and dietary goals, he should be consuming some
type of high glycemic-index (high-GI) food for post workout, especially if he is training more
than once a day. The reason Jamar should consume a high-GI food post workout is because it
will help rapidly refuel his muscles. Sometimes a football game can last for more than two hours.
Most football teams will do two-a-day practices during the off and pre-season, so consuming a
high-GI food would provide glucose rapidly and refuel his depleted glycogen stores. (Clark,
2013)
2
Empowering the Athlete’s Diet
As previously stated, Jamar needs to incorporate high-GI foods for his post-workout
snack. This can range from a handful of jellybeans, gummy bears, or a bagel, and hydrate with a
sports drink. Jamar should incorporate these foods as his post-workout snack during the weeks or
months that his team is conducting two-a-day practices, or any type of tournaments. Jamar needs
to completely re-vamp his diet and most of his food choices. Jamar is only consuming 198 grams
of carbohydrates daily, when he should be consuming 490 grams. He should reconsider some of
his meal choices by adding more carbohydrate rich foods such as quinoa, brown wild rice,
oatmeal, chocolate milk, whole grain pastas and cereals. It would be recommended that Jamar
incorporate most of these carbohydrates within each of his meals and snacks for him to replenish
his body adequately. Jamar also should incorporate vegetables and fruits into his diet as well. As
of now, he is only consuming a portion of fruit with breakfast and a portion of vegetables with
his dinner. Jamar is also lacking in fats so even incorporating an avocado will help add healthy
fats into his diet. As stated in Nancy Clark’s Sports Nutrition Guidebook, “If you habitually limit
your intake of grains, fruits and starchy vegetables, your muscles will feel chronically fatigued.”
(Clark, 2013) That statement alone will prove to Jamar the importance of a more well-rounded
and carbohydrate rich diet, because at the end of the day he will only be training at sub-par
levels, not at his peak like he needs to.
The most influential meal or snack choice recommended to be removed from his diet
would be his mega-protein supplements shake. The shake itself contains 56 grams of protein, and
he is also consuming one of them with his breakfast. Jamar’s breakfast consists of a total 67.5
grams of protein. Jamar’s body can only use 20-25 grams of protein at a time, so essentially 42.5
grams of protein are being wasted and not absorbed into the body. The extra protein will break
down into urea and will be urinated out of the body instead of being absorbed and used. (Clark,
3
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