Sport Nutrition
Nutrition Analysis Project
Advanced Sport Nutrition
General Instructions: This project will be completed using the Food Processor software located under the ESHA program
listing on each computer in WRC 126. The Computers will be generally available throughout the day except for the following
times: Wednesday 1-3, Thursday, 12-4, Friday 11-1. The responses for each of the project should be typed, double-spaced
with your name in the top right hand corner. Staple together the responses and the printouts from the analyses. When you
print the various analyses, make sure you put the appropriate heading on each. You can put in the heading when you go to
the Analyze function. On the analyze menu there is a place to indicate the heading. Bring a flash drive so you save your file.
You can save one copy on the computer but save a second copy on your backup media. If you save a copy on the computer,
you must use the same computer to access that data in the future. (Note: each computer has a comprehensive Food
Processor manual located under the Help menu on the opening screen. If you have questions about how to
do/get something relative to the software, consult the manual)
Part A. Seven Day Nutritional Analysis
Keep a record of everything you eat for seven (7) consecutive days including 2 weekend days. The days should be
consecutive week days (M-F) and two consecutive weekend days (Sat, Sun) Record the type of food eaten, the quantity of food, the
type of preparation, and the specific brand of food, if known (include all fluids consumed). The more detailed you can be, the more
accurate the analysis will be. After recording the seven consecutive days, enter the information into the Food Processor program
(Listed under the Program menu as ESHA) on the computers in WRC 126. There is a comprehensive manual under the help menu on
the opening page of the software. The final analysis should be an average of the seven individual days. For this project, print and
turn in the following: food list , multi-column analysis with RDI Compare (gives percentage of RDI), the Bar Graph
Report/Diet Adequacy Report, the Calories and Fats Report, and the Protein Quality report.
Answer the following questions regarding your dietary intake. Label the response with the same number as the questions
below.
1.
2.
3.
4.
Summarize the adequacy of your diet relative to the DRIs for each of the following: carbohydrates, fats, protein,
vitamins, & minerals. Specifically identify nutrient deficiencies for each of the nutrient classes.
Specifically evaluate your fat intake relative to the following: total fat, percentage of fat that is monounsaturated,
polyunsaturated, saturated. Are you consuming adequate essential fatty acids (explain). If you are inadequate or over
the desired intake of any of the specific types of fat, suggest specific(what specific foods could you add or delete?) ways
you could change your diet to remedy the problem.
Is your diet a “healthy” diet – Explain why or why not? What are specific changes (what would you specifically delete?
What would you add?) you could make in your diet to make it more adequate and healthy?
Pick a sport at either the high school or college level. Assume your diet is the diet of an athlete (of same gender and size
as yourself) that has come to you for nutritional advice. Is your current diet adequate to support regular vigorous
exercise that would be engaged in by such an athlete? Specifically address the macronutrient content (carbohydrates,
fat, protein), protein quality, vitamins, and minerals. Provide a specific rational for the adequacy or inadequacy of your
diet as an athlete’s diet. How could you change your diet to make it a more adequate diet to support regular muscular
exercise? Identify specific foods and quantities you could add or delete in order to make your diet better for sport
performance.
Part B. Diet Formulation
Below are two scenarios describing two athletes. Based on the information provided about the athletes, develop a one day
food intake for a training day that would be ideal to meet the athletes’ performance needs but which would also be a good long-term
diet for adequate overall nutrition. In this diet plan, divide the food consumption into specific times of the day (breakfast, lunch,
dinner, snacks before or after exercise) Provide a specific rationale for the diet selected and the timing of the diet (i.e. explain why
you selected the quantity ant type and timing of macronutrients you selected?). Analyze the diet with the Food Processor and
provide the same printouts as for Part 1. Discuss the adequacy of the diet for sport performance, both short-term and long-term.
Turn in the same printouts of the diet analysis as indicated for project 1. (Note: Do both scenarios)
Athlete Scenario 1: The athlete is female and weighs 100 lbs. She is a distance runner (cross-country) and runs an average
of 50 miles per week. Her goal is to maintain her current weight over the 8-week competitive season. In addition to running 50 miles
per week, she spends approximately 2 hours per week in the weight room doing strength/endurance maintenance workouts. Her
caloric requirement to maintain weight with her level of training is 2500 kilocalories per day. (Your objective is to design a diet that
provides 2500 kcals per day and meets the specific nutrient requirements for this athlete. It may take you several tries to get the
necessary combination of calories and nutrients.)
Athlete Scenario 2: The athlete is a freshman, is male and weighs 280 lbs. He is a football player (lineman). He is currently
in off-season training and his goals are to increase his weight by one pound of muscle per week for up to 12 weeks. He is working out
in the weight room 5 hours per week performing a typical strength/hypertrophy program. In addition to the weights, he spends
approximately 30 minutes per day for three days per week doing some speed/power/agility exercises. His caloric requirement to
maintain his current weight is 5500 kilocalories per day.
This project is due on Thursday, April 24.