Question

You are working with a collegiate male soccer player whose weight is stable but he would like to improve diet for performance and recovery. His normal diet is high in processed food and low in protein. He also needs help timing his meals and snacks around workouts.

His weight is 178 lbs. and his height is 70 inches. He is 14% body fat.

His daily schedule is:

0600-0645 weight training with strength and conditioning

1530-1730 soccer practice: drills and scrimmage

1730-1800 cool down and stretching

His total daily energy needs are 2800-2900 kcal/day. With this total kcal goal in mind, please calculate his nutrient needs below. Consider that total daily CHO, Protein, and Fat need to meet these energy recommendations (sum to 2800-2900 kcal). Please also ensure your meal plan in part 2 meets the macronutrient ranges you calculate here as well as his total energy needs.

1. Calculate daily carbohydrates needs based on his practice schedule.
   1. g/kg body weight

2. total g cho/d

3. kcal from cho

2. Calculate daily protein needs based on his practice schedule.
   1. g/kg body weight

2. total g protein/d

3. kcal from protein

3. Calculate daily fat needs based on his practice schedule.
   1. g/kg body weight

2. total g fat/d

3. kcal from fat

Reminder: Part c of questions 1-3 need to sum to 2800-2900 kcal.

4. He starts practice at 178 lbs. After 2 hours of practice, his weight is 172 lbs. He drank 20 oz. of fluid during practice. How much TOTAL fluid would you recommend he consume over 2 hours to avoid >2% loss of body weight.

5. Calculate his post-practice carbohydrate needs.
   1. g/kg body weight

2. total g cho post-exercise

6. Calculate his post-weights protein needs.

Answer 1

Solu ton A veco m mended dler Fo. male Cohah! adu仆 Covbohydvate :u5% to 65% of total calorie Yeguinemenr Proletos: 10% to 35% [зор] total calore need2oo to too [kcad day take pBoo keal doy Since hat is the minimum vegui vemern ouo caloific value of Hese Compnns(ppoimobe Igram fat4kca. I. caloies Irom protein Buo keal (day

3roein a1 a머