# FCSN/PE 446 - Nutrition, Weight Control, & Exercise

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```					FCSN/PE 446 - Nutrition, Weight Control, & Exercise
Sports Nutrition Exam
Spring 2006

NAME ______________________________________

1.    Jenna, a young black professional tennis player, is seeking to raise her game to another level.
She has contacted you for sports nutrition counseling. You want to recommend a pattern of food
intake using the Dietary Exchange System. Based on a careful analysis of her typical food intake,
you estimate that she consumes 3000 calories per day. You are recommending that she
consume 7gCHO/kg BW and 1.4gPRO/kg BW. Jenna weighs 150 pounds and is 6'1" tall. Her
usual intake of dairy products (yogurt only, due to her lactose intolerance) is 1 serving. She
consumes 6 servings of vegetables per day and 15 servings of fruit and fruit juices per day.
1.      Calculate a daily meal plan using dietary exchanges. CLEARLY show
your work if you want any partial credit for an incorrect final answer. (10
points)

150lbs / 2.2 = 68 kg
7gCHO/kg x 68 = 477gCHO x 4 = 1908 Cal CHO
1.4gPRO/kg x 68 = 95gPRO x 4 = 380 Cal PRO
3000 – 1908 – 380 = 712 Cal FAT / 9 = 79gFAT

#    gCHO     gPRO       gFAT     Cal
NFMilk 1     12       8          0        90
Veg     6    30       12         0        150
Fruit   15 225        0          0        900
477 – 267 = 210/15 = 14
Bread   14 210        42         14       1120
95 – 62 = 33 / 7 = 5
VLFMeat 5    0        35         5        175
79 – 19 = 60/5 = 12
Fat     12 0          0          60       540

477g            97g             79g              2975
2.   Jenna is hearing a lot about the high protein, low carbohydrate diets that are the rage across the
nation. Jenna is interested in trying one of these diets in order to bulk up. One of her advisors is
recommending a diet with 50% protein, 30% fat, and 20% carbohydrate. What is your advice to
Jenna? Explain. (10 points)

This would be a poor training diet for any athlete. All athletes
need diets moderately high in carbohydrate in order to replace the
glycogen used during their intense workouts. Eating a low
carbohydrate diet (this diet provides only 2.2gCHO/kgBW)
glycogen depletion and compromise her workouts. In addition,
there is little evidence that a diet this high in protein
(5.5gPRO/kgBWW) provides any benefit towards increasing
muscle mass/protein synthesis.

3.   Jenna trains in Florida where conditions are generally very warm and humid. Typically, she has
two 2-hour workouts a day. Most of the workouts are tennis skill drills or conditioning drills that
require almost constant movement. In addition, they include a 1 hour weight training session 3
times a week. After a typical 2 hour workout, her weight drops by about 4 pounds despite
drinking two pints of a sports drink. By the next morning, she has consumed enough to be back
at her normal weight. What is your recommendation regarding her hydration program? What
should her minimum fluid consumption be the next time she works out? Explain. (10 points).

4 / 150 = 2.7% weight loss --- Jenna is not getting adequate fluids
since her weight loss is greater than 2% of her body weight.

Total sweat loss = 4 + 2 = 6 pints
Allowable weight loss = 2% x 150 = 3 pounds
Minimum required fluid replacement = 6 – 3 = 3 pints

By consuming a minimum total of 3 pints during her next 2-hr
workout, Jenna will not lose any more than 2% of her body
weight.

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