Question

PED 301 CASE STUDY - STRENGTH ATHLETE Name: Mia Mendoza Subject: Hispanic Age: 20 6'0" Weight: 225 lbs Height: Body Fat %: 35% Activity Level and Goals: Mia is a collegiate shot putter in her junior year. She threw 50' her sophomore year and wants to break the school record of 55'6" this year. Her coach wants her to improve her strength and her nutrition to help her reach her goal. Mia's coach specifically stated Mia needs to get stronger and quicker, plus decrease her body fat to get to the next level. Mia considers herself moderately active because the throws team lifts in the momings on Mondays, Wednesdays, and Fridays and throws each afternoon, with Saturday and Sunday off until the meets start up in 9 weeks. She currently just eats three meals a day at the cafeteria, plus snacks on crackers, chips, ice cream, and peanuts. Mia is interested in eating healthier meals plus any other suggestions before or after her workouts to help her gain muscle and strength and decrease body fat. She wants to know what a healthy and realistic body fat percent to strive for by the time the season starts. Instructions: Determine the following: • Determine the subject's daily caloric requirements using the Mifflin St. Jeor equation. (show your work) • Determine percentages of each nutrient currently consumed (show your work) • Provide a 1-2 page (typed) analysis of this subject: o Discuss the meal plan strategies you would make for the client. o Discuss an appropriate body fat percent goal for Mia by the time the season starts Discuss any pre- and post-workout nutritional strategies she should try. o Explain how these changes will help the client to reach her goals of decreasing body fat and increasing strength. Nutritional Analysis: Daily Caloric Consumption: 3,625 calories Fats 153 g Saturated 61.2 g Carbohydrates 435 g Sugars 174 g Fiber Protein 1278 Sodium 3.900 mg 138

Answer 1

4. Dadly ANSWERS calore requirmenst Mifflin - St Toy EpUGIM for females BMR = 10 x Wt(kg) +6.25x Ht(cm) - 5xAge(ya) - 161 kcal/dy Here, Wt = 225 lbs Albs = 0,45 kg 225 Lbs = 0.45 * 225 = 101.25 kg Height & feet t = 30.48 CM . 6 Feet = 6 x 30.48 - 182-88cm = 183 cm Age - 20 yeas- Applying foonia = 10x 101-25 kg +625 x 183 - 5x20 = 161 = 1012 + 1144 - 100 - 1G! = 1895 kcal (day 2) Current Eneigy consumplion = 3625 Kral day Taal fat Cawunned pesday = 153 g + 61.29 - 214.2gm of fat consumed = 214 2 1co 3625 = 67 Total carbohydrche consumed = 4359m + 114 go +189 Осно) = 622 gy of CHO Consumed = 622 3G 25 -xloo 17 y

Total Dration Consumed Bgn 127gn. 7 of peotien consumed = 127 x 100 3625 - 3.5 %.

3. a, meal plan strategies recommended for the client to reduce body fat and increase muscle mass are

morning = dont skip breakfast. take food items made from dhal and rice dough like dosai , idly and curry made from vegeatbles or with egg and one cup milk

at 11 am - take one banana or other fruits ,

lunch - rice with fish curry , soya curry , green leafy vegetables , rasam

evening snacks - made from ground nut , or from banana

dinner- chappathi or rotti with green piece curry and one cup milk

b . appropriate body fat goals for her is 14 to 17 %

c. taking foods pre and post workout is more important than other meal. if not taken food before workout , not get enough energy to work . if no energy after workout , u wont be opytimizing muscle recovary and building muscle.

so take combination of carbohydrate and protien rich foods 1 to 4 hours before doing excercise and withoin 1 hour after excercise .

food like banana , porridge , sweet potato , almond butter , cacao ...

d . these changes will give her adequate energy for doing excercise and protien intake before and after excercise helps to rebuild the muscle mass and it increases muscle strength and work load. so that force produced by these muscle will be increased and can take heavy weight substance and also can throw them more distance .