adopt an athlete - california state university, northridgelisagor/fall 2014/608/608 brian...
TRANSCRIPT
ADOPT AN ATHLETE
1
Adopt an Athlete: Amateur Bodybuilder, Steve Chrisman
Brian A. Mitchell
Family & Consumer Science 608
Fall, 2010
ADOPT AN ATHLETE
2
Abstract
The following “Adopt an Athlete” project was performed to apply the knowledge and
skill of a nutrition professional to a true-life case study of a college aged athlete. The aim if this
project was to be of assistance to an athlete in need of nutritional guidance to increase athletic
performance and chance of success. The nutrition professional was to provide a base of trust
through proper communication in order to provide the athlete with guidelines to meet nutritional
demands in accordance of his or her sport, such as: Caloric need, macro nutrient ratios, nutrient
timing, and meal planning.
Keywords: Project, professional, knowledge, skill, guidance, performance,
communication, trust, planning
ADOPT AN ATHLETE
3
History and Guidelines of Bodybuilding
History
Bodybuilding as a sport first developed in the late 19th century. Strongman competitions
had been around for centuries, but it wasn’t until 19th century Europeans decided to promote
Eugen Sandow as the epitome of perfect health and physique (Kennedy, 2008). Bodybuilding
began to evolve throughout the early 20th century with national and international competitions
such as, “America’s Most Perfectly Developed Man,” held in New York. Throughout the next
few decades the competition became more popular until a man named Charles Atlas won the
competition in 1921 and received a then large prize of $1,000.00 (Kennedy). Atlas became an
avid promoter of bodybuilding and began to advertise training courses geared towards teenage
boys in the back of comic books in the 1930’s. By 1930 the first “Mr. America” competition was
held and bodybuilding began to boom. Bodybuilders became iconic figures in motion pictures
and magazine adds all through the 1950’s when the first Hercules movie was produced
(Kennedy). The 1960’s brought about more and more competitions including the “Mr. Universe”
title. These competition still didn’t name and one man to have the best physique in the world. In
order to crown the best physique in the world, the “Mr. Olympia” competition was born, and
today is still the stage to crown the best bodybuilder in the world, year after year (Kennedy). The
sport of bodybuilding continued to boom throughout the 1960’s and 70’s, and spawned
bodybuilding into what we see it as today, along with the progression of larger and larger
competitors that is.
Competition Guidelines and Nutrition Preparation
Bodybuilding competitions happen throughout the year, so it is up to the competitor to
decide which competitions best suite him or her. Bodybuilding competitions last anywhere from
ADOPT AN ATHLETE
4
one day to three days, depending on the size of the event, and the title at hand. Competitors of
the event meet in the morning for pre- judging. Pre-Judging is where all competitors come onto
the stage and is compared randomly to other bodybuilders. The competitors are initially ranked
and then split into their weight classes, lightweight, middleweight, and heavy weight. The Final
event will usually happen in the evening of that same day, and is where competitors are called
out one by one in front of judges and an audience, and are allowed to perform their routine,
showcasing their physique. Each class is awarded 1st through 3rd place medals. Finally there are
overall winners named for the whole competition, where the first place winner will usually
receive a Pro Card, which allows him or her to compete in higher ranked international events
(Bodybuilding.com, 2010).
Depending on when a competition is, forecasts when a bodybuilders “off-season” and
“pre-contest” training and diets will begin. In the off-season, athletes will consume thousands of
calories, depending on what their goal weight is. At this time diet isn’t as strict, as to allow for
maximum calorie intake for optimal muscle growth. During this period the athlete will lift
heavier weight and focus on targeting, slow to grow muscle and simply gaining as much overall
muscle mass as possible. Pre- contest prep brings about a much more strict diet, usually
involving calorie restriction and very close monitoring of protein, carbohydrates, and fats. The
athlete will also begin to do more intense cardiovascular exercise, and lift lighter weight, in order
to maintain muscle mass. This phase lasts generally 12 weeks.
Athlete Description
Amateur male bodybuilder, Steve Chrisman, may be one of the most devoted athletes one
may encounter. With training and eating schedules that would challenge a professional athlete,
ADOPT AN ATHLETE
5
Steve stands determined, and will do whatever it takes to one day receive his professional status
as a bodybuilder.
Academics and Career
Steve Chrisman is 27 years old. He is an ex-Navy officer for the United States Navy,
which is currently paying for his tuition at Moorpark (MP) City College. He is a full time student
at MP talking 13 units and is currently standing as a second year student, getting ready to transfer
to a university by fall of 2011. Steve is currently employed by Gold’s Gym in Simi Valley, as a
certified personal trainer, working roughly 20 hours a week.
Height, Weight, and Goal Weight
Steve stands at six feet, two inches tall, and weighs in at 287 pounds and is comprised of
13% body fat, which leaves 249.69 pounds of that body mass coming from lean muscle. Steve
would have liked to weigh in at 310 lbs before he begins his diet regimen that he will stay
committed to for 12 weeks prior to his competition in December 4th of this year, 2010.
Unfortunately a one week stomach flu, and a three week severe sinus infection had set him back
in August and October to a point will he will not be ready to compete until February.
Activity Level
Being a bodybuilder requires a very active lifestyle, and Steve would be considered a
very active person, not just in his training regimen, but also in his work. A personal trainer is
responsible for the clients well being during a training session, therefore Steve has to show all of
his clients the proper way to execute an exercise. He is constantly demonstrating movements,
and lifting weight while he is at work.
Current Health Condition
ADOPT AN ATHLETE
6
Steve currently is in good health, although in June of 2010 he had discovered he had high
blood pressure, which is currently under control. The last two weeks of August 2010 he suffered
from a severe stomach flu that had caused, nausea, diarrhea and fatigue. He consequently lost 10
pounds, which he quickly put back on when he fully recovered. Unfortunately he then suffered a
sever sinus infection in October which set him back even further, thus preventing him to be able
to train properly for hi December competition.
Athlete Background and History
Nutrition Knowledge
Being a successful bodybuilder means knowing what will make the human body run most
efficiently in order to maximize strength and muscle gains, while maintaining a low level of
body fat. Steve is quite knowledgeable about nutrition, and knows the importance of taking in
sufficient calories, carbohydrate (CHO), fat, and protein. He knows and explained to me in short
the importance of all three macronutrients, as he is aware that CHO is vital for energy and
muscle gain, protein is important in cellular repair such as muscle, and tendons, and that fat is
crucial is maintaining a good hormone balance, and is a good source of energy dense calories.
The one downfall in his knowledge is the lack of knowledge of how important fiber is. With a
severe lack of fruit and vegetables in his diet, he explains that he “just isn’t to into that kind of
food.” Not that he doesn’t like the taste, or has intolerance to fruit pectin, or cellulose, he
explains that it just doesn’t really cross his mind to often to snack on those items, and that he
would rather eat something more filling and tasty.
Allergies and Intolerances
ADOPT AN ATHLETE
7
Steve has no food allergies and has no intolerance to certain types of foods. He explained
that he would eat just about anything whether it tastes good, or not, Steve eats to grow, not
always for taste.
Special Requirements
Steve has been diagnosed with high blood pressure. Although he currently has it under
control, diet will play a vital roll in keeping it from a re-occurring issue in the future.
Training Schedule
Steve works out five days a week, training a different body part on each day, with two
days off throughout the week. His schedule is as follows:
Depending on what time of the year, either off season, or pre- contest, determines how
Steve trains. In the off season he would like to put on as much mass as possible, while keeping
his body fat at a relatively now percentage, roughly 12-16%. Steve achieves this by consuming
between five- six thousand calories a day, and lifting with high volume (heavy weight) and low
Body Part Day
Chest Monday
Back Tuesday
Off Wednesday
Shoulders Thursday
Arms: Biceps and triceps Friday
Off Saturday
Legs: Hamstrings, quadriceps,
calves
Sunday
ADOPT AN ATHLETE
8
to moderate intensity (more sets with mid-low repetitions). Generally he will do 4-5 sets of an
exercise with around 6-10 repetitions. During his pre-contest prep Steve will turn up the fat
burning by doing 30-45 minutes of cardiovascular exercise, 7 days a week, while lifting low
volume (light weight), and high intensity (less sets with more repetitions). Generally 2-3 sets
with 15-20 repetitions. During this pre-contest-training period he tries to incorporate abdominal
exercises every day he trains with weights.
Eating Schedule
Consuming in excess of 5,000 calories a day takes diligence in planning what, when, and
how much one will eat. Steve will consume 9-11 times a day, which includes pre, during, and
post- workout food items. He begins his eating at 8:00 a.m., continues with a snack before class,
lunch before his workout, a supplemental drink 30 minutes prior to workout, a supplemental
drink during his workout, a supplemental drink after his workout, one afternoon snack while at
work, then dinner, and a final snack before bed. Steve explains that he prepares all his food at the
beginning of the week, and has no problem finding time to make other meals that he hasn’t made
prior.
Personal Goals
Establishing a goal or goals for performance gives the athlete something tangible to work
towards. Not knowing or being confused at to what one thinks he or she wants to achieve could
lead to failure or loss of motivation. There are three important goals that need to be set in order
to optimize Steve’s training and success as a bodybuilder.
The first goal will be to convey the importance of how adding more whole grains and
fibrous sources of carbohydrate, like fruits and vegetables, to the diet will allow for better
digestive function and an overall healthy lifestyle. Also adding more fruits, vegetables, and
ADOPT AN ATHLETE
9
whole grains to the diet will give a better feeling of satiety throughout the day, and maintain
energy levels throughout a training session (Williams, 2005).
The second goal will be to educate Steve as to how chronic mass consumption of protein,
especially from supplemental sources, may cause a detrimental effect to the kidneys over a long
period of time. It needs to be conveyed that resistance exercise is what is going to increase the
size of muscle. This may be a hard point to argue since there is such a firm belief set in Steve’s
life already that excess protein and other forms of supplementation is what has lead to his
success thus far as an amateur body builder.
The third goal will be to limit the consumption of fast food, due to the belief that it is the
only way he may be able to get in 5- 6,000 kcals a day. Having fast food is perfectly acceptable
in moderation, perhaps on a once a week basis, like a “cheat” day, but indulging in fast food 6-7
times a week is not only costly, but can have detrimental health effects, especially for Steve
considering that he has a pre-disposition to high blood pressure. The calories he is getting from
fast food can be better allocated throughout the day by better choices that will allow for more
variety, which can in turn limit the boredom and monotony of eating the same thing over and
over.
Meal Plan
Day One
Meal Food Item Quantity Justification
Breakfast: Oatmeal, dry 1 cups Added fiber and grains, better long-term energy source. May help decrease cholesterol and blood pressure.
Peanut butter, reduced fat.
1 tablespoon Fat for energy, added calories, and
ADOPT AN ATHLETE
10
source of healthy monounsaturated fat.
Egg beaters ¾ cup Protein for satiety and muscle repair, low cholesterol.
Snack: Cottage cheese, low fat
1 cup Calcium, good protein source.
Blueberries ½ cup Antioxidants, Vit.C, healthy choice of CHO.
Wheat Thins, whole grain
2 servings Source of whole grains, fortified vitamins and minerals.
Lunch: 2hr prior workout
Chicken breast 8 ounces Low fat source of protein.
Brown rice, cooked 1.5 cups Good source of grains. Slow digesting for workout.
Olive oil 1 tablespoon Healthy monounsaturated fat source. Added calories. Energy source. Hormone production.
Broccoli & Carrots w/ water chestnuts
1 cup, mixed Vegetable, antioxidants, vitamins, minerals, fiber, sugar from carrots.
Snack: 30 minutes pre-workout.
Drink, Vitargo (CHO)
2 serving Fast digesting CHO for energy
During Workout: 1 hour in.
Cranberry juice 2 cups Fast digesting CHO for energy. Glycogen replenishment after 1 hour of intense resistance training.
Post workout: 0-30 minutes after
Drink, 100% whey protein
1 serving Protein for muscle repair, calorie replenishment.
Drink, Vitargo 2.5 serving Fast digesting CHO for glycogen replenishment.
ADOPT AN ATHLETE
11
Snack: 2 hours post workout
Tuna, in water 2 servings Protein for muscle repair, satiety while at work, until dinnertime.
Mayonnaise, low fat 1 tblsp Added fat calories to meal, texture, and flavor.
Whole grain bread 2 serving Grains for more fiber, CHO for energy to finish work and glycogen stores.
Apple, medium 1 whole Fruit for antioxidants, fiber and CHO from fruit is of no concern now because it is 2 hours post workout, less incidence of dumping syndrome.
Dinner Pasta, whole wheat cooked spaghetti
2 cups Slow digesting CHO, fiber, and low GI food.
Tomato sauce w/ mushrooms
½ cup Mushrooms for fiber, antioxidants, vitamins, and minerals. Flavor.
Sliced skinless chicken breast.
10 oz Protein for muscle repair, lower in fat, helps maintain satiety before bed.
Asparagus, cooked ¾ cup Good source of vitamins and micro minerals.
Olive oil, extra virgin
2 tblsp Monounsaturated fats, calories for weight gain, calories for next day energy, and hormone production
Snack: 1 hour before bed
Turkey breast, lunch meat
2 oz Protein for muscle repair, satiety before bed.
Whole grain bread 3 slice CHO to help release serotonin for sleep, good source of
ADOPT AN ATHLETE
12
fiber. Peanut butter,
crunchy, low fat 1 tblsp Source of good fat,
flavor and satiety before bed.
Day 2
Meal Food Item Quantity Justification
Breakfast Cottage cheese, low fat
1 cup Protein for satiety before school. Good source of calcium.
Mixed berries, blueberries, black berries.
¼ cup Fruit for brain energy to start the day. Good source of CHO, vitamins and antioxidants.
Toast, whole grain 3 slices Slow digesting CHO, for energy and satiety, good source of fiber.
Peanut butter, chunky, low fat
2 tblsp Good source of healthy fat, vitamins, fat for energy and satiety before school.
Snack: At school Turkey, lunch meat 4 oz Protein for muscle repair, energy, and satiety.
Mustard 2 tblsp Flavor
Munster cheese 1 slice Fat for energy, calcium.
Whole grain bread 2 slices Fiber, slow digesting CHO for upcoming workout
Banana 1 medium Potassium, fast digesting CHO for quick brain fuel. Satiety.
Lunch: 2 Hours pre workout
Chicken breast, boneless, skinless
8 oz Protein for energy and muscle repair.
Couscous 2 cup CHO for upcoming workout.
ADOPT AN ATHLETE
13
Margarine 1 tblsp Fat for energy and flavor on couscous.
Snack: 30 Min pre-workout
Nature’s valley granola bar, Honey & oat.
2 serving Fast digesting CHO for energy
Cranberry juice 2 cups Fast digesting CHO for energy. Glycogen replenishment after 1 hour of intense resistance training.
During workout: 1 hour in
Drink, 100% whey protein
1 serving Protein for muscle repair, calorie replenishment.
Post workout: 0-30 minutes after
Drink, Vitargo 2.5 serving Fast digesting CHO for glycogen replenishment.
Lean steak, grilled 6 oz Protein for muscle repair and satiety. Fat for weight gain and satiety. Iron.
Snack: 2 hours post workout
Broccoli, steamed 1 cup Calcium, vitamins, fibrous CHO. Satiety
Brown rice, cooked 1.5 cups CHO for energy, slow digesting to help finish day at work, glycogen replenishment.
Orange, medium 1 whole Sweet taste to curb craving. Glycogen replenishment. Vitamin C, and fiber.
Salmon, cooked 4 oz Great source of mono and poly- unsaturated fats. Quality protein for muscle repair. Vitamin E.
Dinner Yam, baked 8 oz Good source of fiber, vitamins, CHO will help with energy for next day’s workout.
Egg plant, cooked 8 oz Vitamins and
ADOPT AN ATHLETE
14
minerals, fiber. Olive oil, extra
virgin 2 tblsp (1 for fish, 1 for yam and egg plant)
Fat for satiety and flavor, and hormone production.
Avocado 3 oz Healthy fats, vitamins.
Snack: Before bed Turkey, lunch meat 2 oz Protein for muscle repair, satiety before bed.
Whole wheat tortilla 2 serving CHO for next day energy, will help release serotonin for sleep.
Nutrient Evaluation
Question one
As a bodybuilder, Steve’s body demands more nutrients than your average athlete. This
requires more time to shop for groceries, prepare meals, and allot time throughout the day in
order to eat those meals. Things I had to take into consideration with the planned menu were,
previous health conditions, time to prepare meals, budget, time to eat meals, and precise planning
for nutrient timing before and after his workouts.
Steve has been previously diagnosed with high blood pressure, which he currently has
under control by the use of prescription medications, and incorporation of more cardiovascular
activity into his workouts. I wanted to ensure that the meal plan provided would reinforce
keeping his blood pressure down in the future while trying to gain weight. I incorporated more
fibrous items into his diet such as, broccoli, apples, oatmeal, and whole grain breads, and
suggested fat sources such as salmon, olive oil, low fat peanut butter and avocado that are good
sources of mono-unsaturated fats. I was careful not to introduce fruits or vegetable to his diet
immediately before, or immediately after his training in order to reduce gastric disturbances or
any instance of dumping syndrome (Williams, 2005).
ADOPT AN ATHLETE
15
Steve had informed me that he is quite the smart shopper. Considering eating is a critical
component to his success as a bodybuilder, he eats to grow, and this means not always eating for
taste, but eating for practicality and to achieve success as a bodybuilder. Steve has narrowed
down shopping to going for store brands, bulk sale items, and using his rewards card at the local
Vons grocery store. Being an ex- military man, Steve also receives benefits from the
government, which is a great source of extra income. I planned out his meals to incorporate as
little amount of pre-packaged foods as possible, while still accounting for meal preparation time.
The shopping list that I have created for him lists food items that will generally be low price, and
are usually sold at a discount when bought in bulk for the packaged items. The planned menu
should absolutely work within his budget guidelines.
All items, with the exception of salmon and non-microwavable chicken breast that take
about 20 minutes to bake, can all be prepared as a meal within 15 minutes. Things like vegetable
can either be purchased in a microwaveable bag, or simply steamed within that allotted time. I
also incorporated whole meals that don’t need to be cooked, such as sandwiches, cottage cheese,
turkey breast, and fruits, therefore cutting down on time needed to prepare meals. Like all
athletes, there are certain components that are critical to success, such as a baseball player going
to batting practice, a golfer hitting balls at the range, or a swimmer conditioning by swimming
laps over and over, in Steve’s case, eating is key to success, therefore much time is dedicated to
time management for prep, and consumption of calories. This diligence made it easier for me to
make new diet suggestions easy in transition for his normal eating habits.
Steve’s school and work schedule were planned out so that he has short breaks in
between classes to eat, and time before workouts and in between clients to snack in order to be
able to consume his much needed nutrients for the day. Again, his dedication to creating a
ADOPT AN ATHLETE
16
routine eating schedule for himself made it a bit easier for me to plan out the times of his meals,
especially meals that needed to be consumed within two hours prior to exercise, 30 minutes prior
to exercise, immediately post-exercise, and then two hours post- exercise. The fact that Steve
allots himself one day on the weekend to prepare a bulk of his meals makes his eating schedule
much more efficient, and consistent.
Question two
Upon comparison to the proposed meal plan and the recommended intakes, I have found
that the menu I have provided has supplied Steve with sufficient calories and nutrient intake.
When compared more closely, it is found that he would achieve 87.13% of his total calories. It
would be ideal to hit 100% of caloric intake since he is trying to put on weight, but variation in
measuring and serving size may add to those calories when the foods are actually prepared.
Certain modifications could also be made to his meal plan by adding in more caloric and nutrient
dense food items such as, nuts, seeds, legumes, and fish, more frequently in order to meet 100%
of his caloric need.
Protein
Steve’s protein intake is high at 290 grams, which is 151% of his recommended intake.
This is of concern, but compared to his dietary recall, where he was consuming between 400 and
500 grams of protein a day, I would say that this is a significant decrease and a move towards a
better balance of calories. Since Steve is a bodybuilder, I would recommend that he take in 1.6-
1.7 grams of protein per kilogram of body weight (Williams, 2005), which at 290 pounds would
be 224 grams of protein per day. I did eliminate most of his supplemental protein, while still
leaving him the option for a protein drink post- workout as to not eliminate something that he
holds a strong belief in and is convinced that has helped him get to the size he is now. The
ADOPT AN ATHLETE
17
impact protein has on athletic performance is muscle recovery, and muscle repair, which could
lead to an increase in muscle size, strength and endurance (Dunford, 2006). Immediate post
exercise protein consumption is recommended, along with carbohydrate (Dunford). Consuming
to little amount of protein or protein-malnutrition could lead to muscle breakdown, which in turn
can lead to weight loss, strength and endurance decrease. In sever cases it can lead to a sever
protein calorie deficit called kwashiorkor (Williams).
Carbohydrate
Steve’s carbohydrate intake comes in at 89.41% with fiber reaching 109.4% of the
recommended intake. His carbohydrate should be higher, considering that it is a main source of
fuel for his muscle glycogen and for all around energy for the day (Williams, 2005). I would
recommend more servings of fruits and vegetables, within certain times pre and post- workout.
The fact that his fiber has reached just over 100% is a great accomplishment considering that his
dietary recall showed that he was severely low in fiber intake at 32% of the recommended intake.
Carbohydrate plays a vital role in providing energy for competition, and supplying energy stores
in the muscle called muscle glycogen (Williams). Carbohydrate deficiency can lead to fatigue,
loss of concentration, hypoglycemia and muscle breakdown for energy termed, gluconeogenesis.
Low intake of carbohydrate can also lead to the incomplete metabolism of fat, which produces
key tone bodies, which in turn can make the blood acidic.
Fat
When analyzing fat intake, which come in at 80% of the recommended intake, and grams
of saturated fat, which come in at 47.84% of the recommended intake, I find that this is a point of
concern considering that fat plays an important role in the production of ATP, next to
carbohydrate (Williams, 2005). Also, trained athletes will generally use more fat as a source of
ADOPT AN ATHLETE
18
energy compared to untrained athletes (Williams). Steve is a well-trained athlete, so making sure
that he has sufficient amounts of fat within his diet will allow for more energy, and decreased
body fat stores, which in turn will make it much easier for him to lean out prior to competition,
while maintaining sufficient glycogen stores within his muscle to make him look bigger during
competition. In order to increase his fat intake, I would recommend more calorically dense foods
such as avocado, nuts, such as almonds and walnuts, and fish, all of which would not only supply
him with good sources of mono, and poly- unsaturated fats, but will provide vitamins, minerals,
and omega-3 and omega-6 fatty acids which could also help maintain his blood pressure
(Gropper, S., Smith. J., & Groff. J, 2005). Decreased fat intake can lead to a decrease in energy
production, decrease in sex hormone production, and increase in bone fractures (Dunford, 2006).
Cholesterol
The amount of given cholesterol exceeds Steve’s recommendation at 147%. This again
may be an area of concern due to the fact that Steve has a predisposition to high blood pressure.
One thing to keep in mind is that dietary cholesterol will be more efficiently used in the
production of hormones and creating bile (Gropper, et al). Also, Steve’s fiber intake is at
109.4%, which means that some of that water-soluble fiber will bind the cholesterol for excretion
(Williams, 2005). While this is a good sign, the high amount of cholesterol should still not be
dismissed simply because of his medical history. To bring down his intake of cholesterol I would
recommend that he consume less red meat and more fish and poultry. Cholesterol provides the
building blocks for bile, which is an emulsifier that helps us, break down fats. Cholesterol is also
a precursor to certain hormones that help us build muscle, this precursor would be the actual
structure of cholesterol, which is a four ring core, of six and 5-sided rings, called a steroid
ADOPT AN ATHLETE
19
nucleus (Gropper, et al). Our body manufactures cholesterol, so a decrease intake would have no
negative effect.
Vitamin A
When vitamins and minerals are compared, we see a trend of surpassing the
recommended milligrams (mg) and micrograms (mcg), which are suggested in the new menu.
Vitamin A is 36.5% over what the recommended intake is for Steve. This poses no threat due to
the fact that since the source is coming from food, that it will be metabolized and used as needed
with no harmful or toxic effects. Quality sources of vitamin A would be: beef liver, dairy
products, sweet potato, carrots, spinach, broccoli and cantaloupe (Gropper, et al). Vitamin A is
important in maintaining epithelial cells, skin cells, on the outside of the body. It also plays a
crucial role in vision, and especially night vision. Vitamin A is also vital in maintaining a healthy
immune system and bones (Williams, 2005). Vitamin A deficiencies can lead to night blindness,
compromised immune system, intestinal infections, and impaired growths, which in the case of
an athlete like Steve, would be detrimental to his success (Williams).
Vitamin C
The comparison of vitamin C to the daily recommendations shows that Steve would be
taking in 87% more that what is recommended. This is of no concern because this is coming
from food sources, and is water soluble, which means it, will be excreted if taken in excess.
Vitamin C is important to an athlete because it is an antioxidant, which means that it attacks free
radicals, which are increased during intense bouts of exercise through respiration. Vitamin C also
forms collagen, and aids in the absorption of iron, which is also vital for an athlete, so that one
may increase oxygen uptake (Williams, 2005). Major symptoms of deficiency are weakness,
ADOPT AN ATHLETE
20
rough skin, bleeding gums, anemia, and scurvy (Williams). Weakness is the last symptom we
want present in the case of a bodybuilder.
Folate
The comparison of folate shows that Steve would be getting 21% more than the daily-
recommended amount in his meal plan. This is of no concern because this is coming from food
sources, and is a water-soluble vitamin. Foods that are good sources of folate would be: green
leafy vegetables, nuts, legumes, and fortified cereals (Williams, 2005). Folate is important to the
athlete because it is vital in red blood cell formation (RBC). This allows the creation of more red
blood cells, which lead to increase in maximum oxygen uptake (Vo2) (Williams). Signs and
effects of deficiencies would be fatigue, gastrointestinal disorders, anemia, neural tube defects in
newborns, and diarrhea (Williams, 2010).
Calcium
The comparison of calcium shows that Steve would be receiving 29.73% more that what
is recommended. This may be of minor concern because this could potentially cause
constipation, and inhibition of trace mineral absorption in a sever case of overconsumption
(Williams, 2005). Good sources of calcium are: dairy products, dried beans, dark green leafy
vegetables, soy, and calcium fortified products (Williams). Major deficiencies can lead to
osteoporosis, and more importantly to Steve, muscle cramping, and impaired muscle contraction
(Williams). Lack of calcium in his diet could be detrimental to his success by not allowing for
proper muscle control, and bone degradation.
Iron
Steve’s potential iron intake levels are shown to be quite high at 169% over his
recommended intake. This is of great concern because in men, high levels of iron can cause
ADOPT AN ATHLETE
21
hemochromatosis, which could lead to heart failure. In this case Steve will be fine because the
upper limits (UL) are as high as 40-45 mg a day, Steve would reach 30 mg a day (Williams,
2005). This is an important mineral to the athlete because it is essential in RBC formation and
oxygen uptake. Sources of Iron are: organ meats, fish, poultry, shellfish, whole grains, dried
beans, green leafy vegetables, spinach, broccoli, apricots, dates, figs, and cooing with iron
cookware (Williams). Major deficiency symptoms are fatigue, anemia, impaired temperature
regulation, and decrease resistance to infection (Williams). A deficiency to an athlete could be
detrimental to success because of decrease oxygen uptake and fatigue.
Sodium
The electrolyte, sodium, is the last nutrient to be analyzed. Steve would be ingesting
189% more than the recommended intake for the day with the new menu plan. This is of concern
because Steve had a predisposition to high blood pressure. If he is not a sodium-sensitive-
hypertensive individual, then this is not of as much concern. With the amount of calories he is
taking in, it is hard to maintain the recommended 2,300mg a day. This could be achieved through
certain applications of the DASH diet (Dietary Adjustments to Stop Hypertension), a low
sodium, and low fat based diet, if needed. Sodium is found in virtually everything, but in lower
amounts in fruits and fats such as butter and oil (Williams, 2005). A sodium deficiency would
present symptoms such as; hyponatremia, muscle cramping, vomiting, loss of apatite, dizziness,
seizures, shock, and coma. Since sodium is an electrolyte it is vital especially to an athlete in
maintaining electrical current to allow the heart to beat normally, which in turn is vital to
supplying oxygen to cells to increase performance, and to maintaining hydration (Gropper, et al,
2005).
Communication
ADOPT AN ATHLETE
22
As nutrition professionals, we have a wide knowledge base of very precise nutrition
information; being able to convey that information in laymen’s term without leaving out critical
points can be a challenge, as to not come off to intimidating and demanding towards the athlete.
What we have to remember when trying to educate an athlete, is to make them the number one
priority, by supporting them in their competition, attending their competitions and practices,
appreciating information they may already know, even if it is invalid, and advising them in a way
as to not lecture them about what they “have” to do (Dunford, 2006).
The athlete I have had the opportunity to work with, Steve Chrisman, is a man with deep-
rooted belief systems, mostly due to in part by his current path of success that he is already on.
Trying to take on the role of the “nutrition expert” with a client that already deems himself as
very knowledgeable, takes a big leap in faith and trust on the athletes behalf (Dunford).
Confidently presenting the athlete with sound nutrition knowledge that is backed by research is
important in gaining trust (Dunford). This shows that as a nutrition expert, I have done my
“homework” in preparing my educational tools specifically for the individual and that
individual’s sport.
My plan, and what I have already put in motion in term of counseling with Steve, is to be
careful not to trample his beliefs in supplementation and massive calorie intakes. I have also
familiarized myself with the guidelines and practices of bodybuilders. I do see Steve training
frequently at the gym, so I always have time to as him how things are going with his training,
eating, and health. I will present him with useful handouts such as: serving size according to the
hand, a shopping list, and a fiber facts pamphlet. In order to gain Steve’s trust, and guide him to
have faith in the idea that I can help him meet his goals, I have done more listening that
speaking, and not adding in my opinion on everything that we speak of. I have been making sure
ADOPT AN ATHLETE
23
to address topics and questions of his that are of great concern such as: the extremely high
amount of protein he takes in, the extremely high amount of fat he takes in, and his use of
anabolic steroids. I have expressed concern and educated Steve on these points by first listening
as to why he partakes in these practices, and then presenting him with my take on the situation,
along with evidence as to why taking another path to success could be more beneficial to his
success and health. I have also made sure not to completely cut out his supplementation in my
proposed menu plan. I did not want to try and take over or completely reform what he has made
routine in terms of his eating schedule and food choices. I achieved this by recommending that
he make a slight decrease in his protein supplementation, while still being able to have his
protein drink once a day, at the time that is most beneficial.
By presenting Steve with handouts such as: serving size according to the hand, shopping
list, and fiber facts pamphlet, shows that I am taking his quest for success very seriously, and that
I am willing to dedicate time and material to help him achieve that success. I have noticed that
my communication has been fairing well so far by his responses. Steve expresses eagerness, and
willingness every time I have a conversation with him, which is always followed by a “Thank
you for doing this for me!” and inquiries such as, “How’s the project coming along?”
Without proper communication skills, the information presented to a client could be
deemed useless. Communicating is more that just presenting and impressing someone with all
the things one may know on a topic, but being able to communicate all of that information in a
way that it can be used as a main tool for others. Proper communication is key for paving a path
of success for the athlete, and more importantly, maintaining credibility and client retention.
Reflection
ADOPT AN ATHLETE
24
The “Adopt and Athlete” project has presented me with an opportunity to work closely,
and develop a professional relationship with an athlete that is on a path to success. Through this
project I have found that being able to work with a client on a more long-term basis proves to be
more beneficial when trying to instill lifestyle changes. Being available to my client and more so
appreciated for the information I have been providing for my client has made a much smoother
transition in the process of gaining trust and compliance.
Some aspects of this project faired quite tough, such as approaching the issue of
supplementation to an athlete that has relied so heavily and contributed the use of
supplementation to getting him where his is now in the sport, and where it will get him in the
future. Having communication tools available such as our readings and handouts has made me
gain confidence in the approach to the situation.
I have discovered that being responsible for a portion of an athlete’s success and health is
a great responsibility, and takes a great amount of time and research in order to provide the best
most accurate guidance. The Food Processor software proved to be one of the best tools to be
used in providing quality information. I am grateful I have had the opportunity to use this
program in more depth and that I now have it to use at my discretion for future client interaction.
The “adopt and Athlete” project and the Sports Nutrition course has given me the
opportunity to tune my skills towards something that I would like to make a career out of, and
that is sports nutrition. I have been presented a unique opportunity through this project by being
able to apply my skill and knowledge to a successful athlete with the guidance and
encouragement of professional resources.
ADOPT AN ATHLETE
25
References
Bodybuilding.com LLC. Rules and Regulations. Retrieved November 8th, 2010, from
http://bodybuilding.com/fun/rules-and-regulation.htm.
Dunford, M. (Ed.). (2006). Sports nutrition: A practice manual for professionals. USA:
American Dietetic Association.
Groff, J., Gropper, S. S., Smith, J. (2005). Advanced Nutrition and Human Metabolism.
Belmont, CA: Wadsworth Thomson.
Kennedy, R. (2008). Encyclopedia of Bodybuilding. The Sport of Bodybuilding. (pp. 36-39).
Mississauga, ON: Robert Kennedy Publishing.
Kennedy, R., & Geiger, B, MA. (Fall 2010). Full Metal Back-It. Reps Magazine 19, 134-142.
Williams, M. H. (2005). Nutrition for Health, Fitness, and Sport. Boston, MA: McGraw-Hill.