Protein Needs and Intake (25 points) Case Study – Gabe is a 20 year old male who
ID: 124002 • Letter: P
Question
Protein Needs and Intake
(25 points)
Case Study – Gabe is a 20 year old male who has just started into the sport of powerlifting. His trainer is recommending a protein drink to help him build muscle. Determine whether Gabe needs this protein drink.
Gabe has had no recent weight changes. His current weight is 174 pounds. Determine his protein needs based upon the RDA for adults (0.8 grams protein per 1.0 kg of body weight). Use 1 kilogram = 2.2 pounds.
Gabe’s weight in kilograms: 78.9 kilograms. Show your work. Round to one decimal place. (2 points)
1lb = 0.45359237 kg
174lb x 0.45359237 kg/ 1lb = 78.9250724 = 78.9kg
Gabe’s RDA for protein: 63.3-79.1 grams/day. Show your work. Round to one decimal place. (2 points)
174/2.2 = 79.09 kg
79.09 x 0.8 = 63.27 g
79.09 x 0.1 = 79.09 g
The recommendation for protein intake for strength athletes is 1.4 to 2.0 grams/kg of body weight. Apply this recommended maximum to Gabe’s weight.
His recommended intake as a strength athlete is to grams/day. Show your work. Round to a whole number. (3 points)
An analysis of Gabe’s 3-day food diary reveals that he consumes an average of 120 grams of protein per day.
Comparing to his recommendation as a strength athlete (in #3), is his average protein intake adequate, inadequate or excessive? Explain with a minimum of two complete sentences. (2 points)
Gabe follow his trainer’s advice and compares four protein drink supplements. He chooses Optimum Nutrition Gold Standard 100% Whey Protein Powder.
Per Serving
(1 scoop)
Optimum Nutrition Gold Standard 100% Whey
Premier Protein 100% Whey Protein
Muscle Tech Nitro-Tech 100% Whey Gold
JYM Pro JYM
Calories
110
180
120
160
Fat (g)
1
3.5
2
3.5
Protein (g)
24
30
24
24
Carbohydrates (g)
2
7
2
7
Sodium (mg)
130
150
150
70
Cost per Serving
$57.99/77 servings = $0.75/scoop
$29.88/29 servings = $1.03/scoop
$59.99/82 servings = $0.73/scoop
$55.00/46 servings = $1.19/scoop
His trainer suggests he add two shakes per day using the protein powder supplement. (Using one serving/scoop of the protein powder per shake.)
How many additional grams of protein is Gabe consuming per day if he drinks two shakes per day? (Not including what he mixes the protein powder into.) Show your work. (1 point)
Gabe plans to mix his protein powder into the milk he already consumes at breakfast and dinner. (The protein in the milk is already included in his average daily intake in the intro to question #4.)
With the addition of 2 shakes per day, on average how many grams of protein would Gabe now be consuming per day? Use the average from his 3-day food diary described above in #4. Show your work. (1 point)
Compare Gabe’s new average intake (from question #6) and the recommended range as a strength athlete and his weight (from question #3)? What do you think – does Gabe need the protein supplement? Explain with a minimum of two complete sentences. (2 points)
Gabe is a college student and on a tight budget. He is worried about how much money the protein powder will cost him per week in addition to his regular groceries.
How much extra money will Gabe spend per day on protein powder consuming 2 shakes/day? What about per week? Show your work. (1 point)
Gabe wants to know if it would be cheaper and more nutritious to just eat more protein in the form of whole foods. He is curious to know how much it would cost him to add a hardboiled egg to his breakfast and an additional 4oz of boneless, skinless chicken breast to his meal each night. On average, an egg provides 6g protein and 4oz of chicken breast provides 33 g protein.
A dozen eggs costs him $3.49 at Sprouts. How much does one egg cost? Show your work. (1 point)
A pound of boneless, skinless chicken breast costs him $3.99 at Sprouts. How much does 4oz cost? (Hint: 16oz in 1 pound). (1 point)
How much additional money will it cost Gabe per day if he adds both an egg and 4oz of chicken to his existing meal plan each day? (1 point)
How much additional protein will Gabe consume if he adds an egg and 4oz of chicken to his meals instead of the shakes? Refer to the information provided above question #9. (1 point)
With the addition of the egg and chicken breast (instead of protein shakes), on average how many grams of protein will Gabe now be consuming per day? Use the average from his 3-day food diary described above in #4. Show your work. (1 point)
Fill in the blanks in the chart.
Recommended range as a strength athlete (from question #3): _____________ to _____________ g/day
Provides how many additional grams of protein per day
What is the new average intake of protein per day (g)
Cost of additional food or shakes per day
Option 1: Leave intake the same; do not add shakes, egg or chicken
0
120 g
$0.00
Option 2: Add hardboiled egg with breakfast each day
126 g
Option 3: Add 4oz chicken breast to evening meal each day
153 g
Option 4: Add both 1 egg and 4oz chicken each day
Option 5: Add 1 shake per day
Option 6: Add 2 shakes per day
Compare Gabe’s options and the recommended range for him as a strength athlete. What do you think – does Gabe need the additional 2 protein shakes per day? Or should he add an egg and chicken instead? If you were Gabe, what would you do? Be sure to discuss how cost might influence your decision. Explain your answer with a minimum of two complete sentences. (6 points)
Per Serving
(1 scoop)
Optimum Nutrition Gold Standard 100% Whey
Premier Protein 100% Whey Protein
Muscle Tech Nitro-Tech 100% Whey Gold
JYM Pro JYM
Calories
110
180
120
160
Fat (g)
1
3.5
2
3.5
Protein (g)
24
30
24
24
Carbohydrates (g)
2
7
2
7
Sodium (mg)
130
150
150
70
Cost per Serving
$57.99/77 servings = $0.75/scoop
$29.88/29 servings = $1.03/scoop
$59.99/82 servings = $0.73/scoop
$55.00/46 servings = $1.19/scoop
Explanation / Answer
Gabe Age = 20 years
Gabe Weight = 174 pounds = 79.09 kgs
Applying this recommended maximum to Gabe’s weight we get
1.4 x 79.09 = 110.72 grams/day
2 x 70.09 = 158.18 grams/day
His recommended intake as a strength athlete is 110.72 to 158.18 grams/day.
Taking average of this range.
(110.72 + 158.18)/2 = 134.45 grams/day
Rounding off the number gives 134 grams/day
Comparing to his recommendation (134 grams/day) as a strength athlete his average protein intake (120 grams/day) is adequate.
The amount of protein intake is close to the recommended amount. Hence, it is counted as adequate intake.
Per Serving
(1 scoop)
Optimum Nutrition Gold Standard 100% Whey
Premier Protein 100% Whey Protein
Muscle Tech Nitro-Tech 100% Whey Gold
JYM Pro JYM
Calories
110
180
120
160
Fat (g)
1
3.5
2
3.5
Protein (g)
24
30
24
24
Carbohydrates (g)
2
7
2
7
Sodium (mg)
130
150
150
70
His trainer suggests he add two shakes per day using the protein powder supplement. (Using one serving/scoop of the protein powder per shake.)
Per Serving
(1 scoop)
Optimum Nutrition Gold Standard 100% Whey
Premier Protein 100% Whey Protein
Muscle Tech Nitro-Tech 100% Whey Gold
JYM Pro JYM
Protein (g)
24
30
24
24
2 shakes/day
24 x 2 = 48 grams
30 x 2 = 60 grams
24 x 2 = 48 grams
24 x 2 = 48 grams
Extra intake per day
48 grams
60 grams
48 grams
48 grams
Average consumption by Gabe is 120 grams/day
Adding extra protein shake protein average intake increases to
120 + 48 = 168 grams/day
Adding extra protein shake protein average intake increases to
120 + 60 = 180 grams/day
Adding extra protein shake protein average intake increases to
120 + 48 = 168 grams/day
Adding extra protein shake protein average intake increases to
120 + 48 = 168 grams/day
Average intake is (168 + 180)/2 = 174 grams/day
Looking at the new average intake and comparing it with the recommended range as a strength athlete, Gabe doesn’t need any protein supplement as he is taking in excess than the required quantity.
Per Serving
(1 scoop)
Optimum Nutrition Gold Standard 100% Whey
Premier Protein 100% Whey Protein
Muscle Tech Nitro-Tech 100% Whey Gold
JYM Pro JYM
Protein (g)
24
30
24
24
Cost per Serving
$57.99/77 servings = $0.75/scoop
$29.88/29 servings = $1.03/scoop
$59.99/82 servings = $0.73/scoop
$55.00/46 servings = $1.19/scoop
2 scoops/day cost
(extra money spend by Gabe on protein per day)
$0.75 x 2 = $1.5
$1.03 x 2 = $2.06
$0.73 x 2 = $1.46
$1.19 x 2 = $2.38
extra money spend by Gabe on protein per week
$1.5 x 7 = $10.5
$2.06 x 7 = $14.42
$1.46 x 7 = $10.22
$2.38 x 7 = $16.66
Cost of 1 egg will be $3.49/12 = $0.290 (1 dozen = 12)
This means 16 oz of boneless, skinless chicken breast costs him $3.99 at Sprouts.
Cost of 1 oz chicken will be $3.99/16 = $0.23
Cost of 4 oz chicken will be $0.23 x 4 = $0.92
By adding an egg and 4 oz of chicken to meals, instead of the shakes, Gabe will gain an additional protein equal to (6+33) = 39 grams protein per day
Fill in the blanks in the chart.
Recommended range as a strength athlete is 110.72 to 158.18 grams/day.
Provides how many additional grams of protein per day
What is the new average intake of protein per day (g)
Cost of additional food or shakes per day
Option 1: Leave intake the same; do not add shakes, egg or chicken
0
120 g
$0.00
Option 2: Add hardboiled egg with breakfast each day
6
126 g
$0.290
Option 3: Add 4oz chicken breast to evening meal each day
33
153 g
$0.92
Option 4: Add both 1 egg and 4oz chicken each day
39
159g
$1.21
Option 5: Add 1 shake per day
24
30
24
24
144g
150g
144g
144g
$0.75
$1.03
$0.73
$1.19
Option 6: Add 2 shakes per day
48
60
48
48
168g
180g
168g
168g
$1.5
$2.06
$1.46
$2.38
Gabe should add egg and chicken in his diet to gain extra proteins as it provides adequate amount of extra proteins as recommended range for strength athlete as well as it is costing much lesser than 2 scoops of shakes per day.
Per Serving
(1 scoop)
Optimum Nutrition Gold Standard 100% Whey
Premier Protein 100% Whey Protein
Muscle Tech Nitro-Tech 100% Whey Gold
JYM Pro JYM
Calories
110
180
120
160
Fat (g)
1
3.5
2
3.5
Protein (g)
24
30
24
24
Carbohydrates (g)
2
7
2
7
Sodium (mg)
130
150
150
70
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