Please read each case study listed below, and answer the associated questions.
- Don't base your answers on what you believe or have found through Goggle!
- Only use Practical Applications in Sports Nutrition as a reference.
- Include the page numbers where you found the information.
- Show your calculations based on her weight and activity level. It will be a range of numbers.
- Must be typed-no handwritten papers
- See How to calculate a person's carbohydrate intake
Calculating a person's recommended carbohydrate intake
When calculating a person's carbohydrate recommendation, you can calculate it based on her/his weight and activity level (if given) from Table 3.6. Your recommendations should always be a range of numbers. You will also need to justify/support your answer (as if you were talking to the person) and give suggestions based on the recommendations from Practical Applications in Sports Nutrition
For example:
Julie is interested in losing weight. She enjoys participating in step aerobics, kickboxing, and muscle conditioning group fitness classes 4 to 5 times per week, 45 minutes to 1.5 hour per class. She currently weighs 150 lbs and is 32 years-old.
Based on Table 3.6, her training is moderate-high volume since her workouts are sometime less than 1 hour and sometimes over 1 hour.
She weighs 150 lbs. Convert to kg: 150 lbs x 1 kg/2.2 lbs = 68.2 kg
68.2 kg x 5 g CHO/kg (moderate intensity) = 341 g CHO
and 68.2 kg x 10 g CHO/kg (high intensity) = 682 g CHO
Answer: It is recommended that Julie consume 341-682 g carbohydrates daily. According to Fink and Mikesky, she should include fresh or frozen vegetables, fruits, and make sure that half of her grains are whole grains (brown rice, barley, quinoa).
Since her food preference weren't stated, provide a few choices from the textbook (without quantities or meal plans). You should not base your recommendations on person preferences or what you personally believe it should be! Remember, that you are not the expert, so you will need to reference your textbook and ChooseMyPlate.gov.
TABLE 3.6 Daily Carbohydrate Intake RecommendationsType of trainingTraining duration (hours/day)Daily carbohydrate intake range (g/kg)Low-intensity or skill-based activities<1.03–5Moderate training~1.05–7High-volume training1.0–3.06–10Extreme commitment>4.0–5.08–12
Kelly (66kg) is a 48 – year-old race walker who participates in half marathons. She walks 5 to 6 days per week, 1 to 2 hours per day, at a moderate to high intensity. Kelly makes an appointment with you to determine how much carbohydrate she should be consuming daily to keep her glycogen levels as high as possible. She is also interested in knowing how to properly “carbohydrate load” the week before a race.
Questions:
1. How many grams of carbohydrate would you recommend Kelly consume on a daily basis? Using Table 3.6 as a reference, show your calculations and units.
2. What suggestion do you have for Kelly for carbohydrate loading 6-7 days prior to her race (Use Table 3.10. You can access and copy this information from the textbook for your answer).
