NUTRITION AND ATHLETIC PERFORMANCE CASE STUDIES
1.
17 year old Tina is a diver and is 163 cm and weighs 54kg. She trains twice a day
(power/speed/ technique) and must maintain her weight in order to stay healthy.
2.
22 year old Bob is a cyclist. He trains every day for 1.5 hours during the week and does a 3 hour ride on the weekends. He is 170 cm tall and weighs 66 kg.
3.
Jake is 19 and is a soccer player. He trains 5 days per week for an average of 2 hours per day and 4 hours on the weekend. He is 175 cm and weighs 70 kg.
4.
Wendy 25 and is a weightlifter. She trains every day for an average of 2 hours per day. She is 165cm tall and weighs 64kg.
5.
Jim, 20, is a varsity hockey player. He trains has practices 5 days per week and games on the weekends. He is 189 cm tall and weighs 102 kg.
1.
Determine the athlete’s RMR and total Daily Caloric requirements
2.
Determine the number of grams of carbohydrate, protein and fat that this athlete should be aiming for each day.
3.
Based on these numbers create a one day meal plan with snacks that also considers Canada’s Food Guide for Healthy Eating.
4.
From your meal plan, which foods can you identify that will be providing adequate vitamins and minerals?
5.
What recommendations would you make about pre-training snacks and posttraining snacks?
6.
Your athlete complains of being hungry at the end of the day. What would you suggest that they do?
7.
What kind of hydration should your athlete be aiming for each day?