Ryan is a cross-country athlete running for one of the top collegiate teams in t
ID: 94709 • Letter: R
Question
Ryan is a cross-country athlete running for one of the top collegiate teams in the country. He is a sophomore in college and is living in an apartment with two other runners on the team. He lived in a dorm as a freshman and decided on a more vegetarian style of eating last year because his roommate was vegetarian. A variety of vegetarian dishes that he liked were available in the dorm cafeteria, and he found cafeteria dining to be convenient after long practices. Ryan is 58 and weighs around 135 pounds. He trains hard daily for 1 to 2 hours at the track or on the road, and lifts weights twice a week with the team. He eats some dairy, mainly yogurt, soy milk, and occasionally eggs. He eats no meat or fish, but he does consume some beans, legumes, and frozen veggie burgers. Grocery shopping, meal planning, and vegetarian cooking are all new to Ryan, and therefore he schedules an appointment with the athletic department's sports nutritionist for guidance with eating vegetarian style in his apartment. 1. What nutrients would you be most concerned about being insufficient in Ryan's daily diet? 2. What questions should you ask about his typical food intake to help you determine a nutrition plan for Ryan? 3. What recommendations and education would be appropriate for Ryan to help him improve his vegetarian nutrition for sport performance?
Explanation / Answer
1) Proteins
2) How frequent are his meals during the day?
what is his portion size for each meal?
what is the amount of each food item that he consumes daily?
3) He should focus on other protein rich vegeterian food items like flaxseeds, avocados, peas etc. Also he should consider consuming protein supplements if he is adamant on being a vegetarian. This is because after a heavy workout, muscle regeneration/development requires large amounts of proteins or else he might end up lossing mucle mass.
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