11 Aug KHS 605 101 Advanced Nutrition and Metabolism
Andy is an 18-year-old senior playing running back on his high school football team. He is 5’11 and 190 lbs. He is hoping to improve his diet to help with his performance on the field. His estimated daily energy expenditure is 2900 kcals considering activity and basal metabolic rate.
Andy’s Daily Average Intake
Breakfast
2 Poptarts, ½ cup whole milk, 1 banana with 2 tbsp peanut butter
Snack
Twix candy bar (1 package / 2bars)
Lunch
Turkey sandwich (2 pieces Sara Lee white bread, 1 tbsp mayo, 2 oz deli turkey, 2 oz cheese, ½ avocado), 12 oz regular Coke, 1 oz bag Lays Potato Chips
Snack
2 oz peanuts
Dinner
1.5 cups spaghetti, ½ cup Ragu sauce, 2 cups iceberg lettuce small w/ 2tbs Ranch dressing, 1 cup whole milk
Snack
1 cup of chocolate ice cream
Part 1: Nutrient Analysis
Using a nutrient analysis program such as USDA FoodData Central, Cronometer, MyFitnessPal, etc and calculate:
1. Total daily calories.
2. Total grams of carbohydrate, protein, and fat.
3. Percentage of calories from carbohydrate, protein, and fat.
4. Show your calculations and include screenshots or reports from your nutrient analysis source.
Part 2: Evidence-Based Evaluation
Using information from the textbook or lecture evaluate Andy’s current diet.
Address:
1. Is his energy intake appropriate for his estimated expenditure? Explain.
2. How well does his intake align with sports nutrition recommendations for:
· Carbohydrate
· Protein
· Fat
Part 3: Performance-Focused Revision
Create a revised one-day menu for Andy.
Requirements:
· Include breakfast, lunch, dinner, and at least two snacks.
· Support football performance and recovery.
· Estimate how your revised menu changes:
· Calories
· Protein
· Carbohydrate
· Fat
Part 4: Reflection
After completing the assignment, answer:
1. Which recommendation would likely have the greatest impact on Andy’s performance and why?
2. Which recommendation would be the most difficult for Andy to follow and why?
3. What additional information about Andy would you want before making a long-term nutrition plan?
Support your answers.
Please submit a final document that is a minimum of 2-3 pages in length with APA citations as necessary. Include a title page per APA guidelines.
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