all Verizon * 60% 9:48 AM immaculata.mrooms.net 1.Consider an athlete who for th

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all Verizon * 60% 9:48 AM immaculata.mrooms.net 1.Consider an athlete who for the last month has cut virtually all the fat out of her diet. She states that her reason for this reduction is because her previously high fat intake was "slowing her down" on the track. Novw she consumes mostly fat-free foods, and her daily intake of fat is about 5% of total calories. Is this level of fat intake acceptable? What are some of the negative effects of consuming too little fat? What changes in dietary intake would you recommend to this athlete? 2.Calvin is a 19-year-old collegiate gymnast. He has been consuming approximately 3200 calories per day, feels energetic, recovers well, and has maintained his weight at 150 pounds for the last 2 years. After a recent blood test, he discovered that his total cholesterol is 235. He is concerned about this result, and asks for your assistance in making the necessary dietary changes to lower his blood cholesterol. What dietary suggestions do you have to help Calvin lower his blood cholesterol? 3.Therese is a 45-year-old lawyer and swimmer. Swim practices are held at 11:30 AM or 6:00 PM at a pool near her office. Therese is frustrated because she gets very hungry during the day, and therefore, has a difficult time swimming strongly throughout either a noon or evening practice. She often leaves practice early because she becomes extremely hungry and sometimes lightheaded. She eats a bagel with fat-free cream cheese and a banana for breakfast, and a turkey sandwich with fat-free yogurt and baby carrots for lunch, every day Why is Therese so hungry throughout the day? What dietary changes would you recommend to Therese, based on the brief food recall provided? Include sp ecific meal planning ideas in your answer. 4.Bruce is a road cyclist. He joins his cycling buddies for 80-100-mile rides on the weekends. During his rides, he will typically consume water, sports beverages, gels, peanut butter sandwiches, potato

Explanation / Answer

1. Women athletes are genetically have more body fat than their male competitors. The standard body fat requirement for female athletes is 14 to 20 percent. Maintaining this will optimize athletes performance while male athletes benefits from 6 to 13 percent. Athletes should plan their diet with no more than 30 percent total fat and 10 or less percent of saturated fat. The athlete in the question should choose high protein diet help to stay physically fit, foods with omega 3 fatty acids and oleic acid are good for them to lower body fat percent. To prevent excess storage of fat, avoiding saturated fats, trans fat and cholesterol are recommended. When the proportions of fat intake is reduced ( less than 20 percent) leads to reduction in fat stored intramuscularly and this may compromise endurance exercise performance.

2. Ideal weight for a teenage male gymnast is 3000kcal per day. Ideal diet for them is high in carbohydrates, moderate in protein and low in fat.

The required daily fat present is met naturally from the oil used for cooking and natural fat found in foods like chicken, fish, low fat milk.

A healthy diet plan for gymnast include

Breakfast: whole wheat toast, fresh cantaloupes with boiled eggs, glass of low fat milk.

Lunch: brown rice, broccoli, a grilled chicken breast.

Dinner: baked sweet potato with roasted vegetables and Solomon

Snacks are important to meet high energy needs and for muscle healing after training. Snacks include banana, dried fruit and almond mix, yogurt, peanut butter.

Following this diet lowers cholesterol and also help in maintaining a balanced diet for gymnasts.

3. Swimmers need carbohydrates closer to 8 to 10 g/kg. Legumes, whole grains, fruits and vegetables are recommended. Theresa should include simple sugars in her diet mostly before, during and after practice which help in quick digestion and rapid rise in body blood sugar. Which prevent Theresa from lowering blood sugars symptoms like feeling lightheaded.

Theresa need to include protein in her diet to have a balanced diet. however A little protein before practice helps Theresa improving the uptake of protein into the muscle tissue and delays stomach emptying which in turn increases satiety and prevents hunger.

4.

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