Sports Nutrition Project

Veronica Garces
Doran Brooks
Troy Dooley
Sarah Haydock

Background Information

The athlete we chose to use was SB. He is 22 years old from Ogden, Utah, and a
student here at BYU-Idaho studying Recreational Therapy. He wants to open up a rec
therapy clinic with a box on the side (cross fit gym). and He is 5 feet 8 inches tall and
weighs 173 pounds with a BMI of 26.3; his desired weight is 200 pounds. He has 14 percent
body fat; and specializes in Crossfit. He would fall into the overweight category for his BMI,
but we must consider the fact that he has more muscular proportions which would yield an
inaccurate statement if we considered overweight.

His training schedule for the year is as follows: January- off, February- off, March-
In, April- In, May- In, June- off, July- off, August- off, September- off, October- off,
November- off, December- off; so he is currently on season right now. SB currently works
out twice a day. He bases his workouts off of a few things, W is for weight lifting, M is for
metabolic conditioning which consists of rowing swimming and other aerobic activities, G is
for gymnastics which consists of pull ups, handstand push ups, ring work and other
gymnastic activities.

He works out at 5 in the morning for 2 hours and then he works out at 5pm for 2
hours every day. On Monday mornings he does a combination of W and M and in the
afternoon he does Olympic lifting for 2 hours. On Tuesday mornings he does a combination
of G and W and in the afternoon he does Olympic lifting for 2 hours. On Wednesday
mornings he does a combination of W,G, and M and then in the afternoons he does Olympic
lifting for 2 hours. On Thursday mornings he swims for 1 hour and then in the afternoon he
does Olympic lifting for 2 hours. On Friday mornings he does a combination of W and M
and then does Olympic lifting for 2 hours. Saturday mornings he does a combination of W,
G, and M and then in the afternoons he does 2 hours of Olympic lifting. Sundays are his day
off. That is what he does for the bulk of his training. This is an example of a workout he
does on a typical day:
AM Workout
Warm up- 3 rounds
50 single unders
10 shoulder pass throughs
10 Kettlebell light swings 35 pounds
10 Kettlebell swings 70 pounds

Thrusters Warm up
7 Front Squats
7 Push Press
7 Thrusters with the bar
Work for 2 Rounds of heavy sets, Reps of 5

Pull up Warm up
5 strict pull ups
5 kip swings
5 kip swing and kip
5 kipping pull ups
5 chest to bar pull ups

W.O.D. (Workout of the Day)

7 min AMRAP (As many rounds as possible)
Thrusters 100 pounds
CTB pull ups

Mobility 15 min
Single arm DB press 3x10 seated row 2x12
Push ups 3x10
Decline Bench 3x10

PM Workout
1. Strict Muscle Snatch + Snatch Grip Strict Press Behind The Neck + Pause OHS (3 sec
pause) + Tall Snatch + Zotts Press: (3+3+2+2+3) x 3
2. Pause Snatch Balance + Pause OHS (2+1) x 3, (1+1) x 3. Work up in weight through
the 6 sets. Pause for 3 seconds in the bottom of the snatch balance and the overhead
squat.
3. Pause Snatch: 2x3, 2x2, 3x1. Pause for 3 seconds in the bottom of each snatch. Work
up in weight each set.
4. Pause Front Squat: 5x3. Choose medium-medium heavy weight and hit for all 5 sets
5. 3 sets: Weighted Back Extensions (not hip extension!) x 10 (use a barbell) and Side
Plank Hold x 45 seconds each side
Food Attitudes and Nutrition Knowledge

After talking with SB and reviewing his food belief survey it is clear that he has a good
start to a foundation of nutrition knowledge. He has taken a few nutrition and and also works
at the Wellness Center on campus and gives nutrition consultations to other students. He
understands how important nutrition is in reaching his goals in his sport. His goal at this time
is to gain weight. His food choices are generally very healthy. SB mostly eats at home and
cooks his own food. He has a very strong focus on protein and does take a protein
supplement. He is very aware of the food that he intakes. Though his calories seem to be low
for the amount of exercise he does and because his goal is to gain weight, he does put a lot of
emphasis on eating and getting the right nutrients. This evaluation will be really good for him
to see and understand. He needs to continue to get the protein he needs for his muscle gains
but also focus on getting enough carbohydrates throughout the day and at the right times. He
said that sometimes he will eat a Clif Bar during his activity. He eats a banana and a Clif Bar
before activity as well. After activity he said that he will eat an orange and 12 oz of protein.
He needs to focus on getting those carbohydrates within 15 to 30 minutes after activity.

Overall Eating Pattern

SB’s meals are spread out well throughout the day. This is a good start to the
frequency of his food intake. We noticed that he can change a few things to better the timing
of his carb, protein, fat, and fluid intake. He needs to focus on getting the right amount of
carbs right after his workouts. He also needs to focus on getting his recovery fluid right after
his workouts. His motivations for eating is specifically to gain weight and put on muscle. He
is also very motivated by his crossfit diet plan and the people he works out with. He is very
aware of his macros because of the Zone diet which is a diet plan commonly used by Crossfit
participants.
The Zone diet was created by Barry Sears. In his book, Enter the Zone, he says, “The
Zone-favorable diet has a much lower carbohydrate percentage, and these carbohydrates are
primarily the favorable low-glycemic variety: fruits and fiber-rich vegetables. Still, if you’re
used to the recommended “healthy” diet, the Zone-favorable diet appears to have excessive
levels of protein and lots of fat.” (Sears, 1995) On training days he focuses on getting his
macros within the Zone’s recommended amounts. At this point he is not doing competitions.
When he does do competitions he really focuses more on getting during activity
carbohydrates and fluid.
Although he strictly follows this diet, we would recommend he make a few changes
especially to his carbohydrate intake. According to the study done by Escobar, Morales, and
Vandusseldorp they say, “..it is plausible that over an extended period of training(i.e. weeks,
months) an inadequacy of CHO resulting from a chronic moderately-low intake may
manifest, potentially impairing performance.” (Escobar, Morales, Vandusseldorp, 2016)
 After observing SB’s three day diet, it can be seen that he comes close to
accomplishing the daily recommendations for each food group. He did well with the
consumption of protein foods and dairy. He did good with consumption of vegetables, but
was under when it came to specific categories in the vegetable group. It was noticed that SB
consumed less than recommended amounts of fruit. He consumed 1.5 cups on average per
day and the recommended amount is 2 cups of fruit daily. His grain consumption was also
under the recommended amount which is 8 ounce equivalents, he consumed 7.5 ounces
which means there is some room for improvement. When it came to the amount of whole
grains he consumed under the recommended amount which is > 5 ounces, in which he only
consumed 3.5 ounces. As far as saturated fats and sugars are concerned he stay within the
recommended amounts. Although SB is strictly following the Zone diet recommended by his
crossfit instructors, we recommend that he keep an open mind about nutrition and how to best
accomplish is performance goals. According to Maxwell, Ruth, Friesen, “the results of this
study indicated that, while CrossFit trainers perceive nutrition to be important to athletic
performance, their nutrition knowledge was not optimal” (2017).
Macronutrient Distribution and Intake

Carbohydrate intake:
According to AMDR, SB needed to consume 45-65% of his calories with
carbohydrates. His recommendations are in line with an endurance/high intensity
intermittent athlete. His three-day report indicated that his carbohydrate consumption
was at 42% of his calories. He ate a total of 268g of carbohydrates, indicating that he ate
3.41g/kg. This is low because the sports’ nutrition recommendations called for him to eat
6-10g/kg. He consumed a total of 79g of sugar, but only ate 3g of added sugar. The
added sugar amount was good according to the AMDR recommendations, which was
below 85g. In general he needs to focus on getting enough carbohydrates as much as he
is getting protein. “Energy and macronutrient needs, especially carbohydrate and
protein, must be met during times of high physical activity to maintain body weight,
replenish glycogen stores, and provide adequate protein to build and repair tissue.”
(Medicine, 2009).

Lipid intake:
SB recommended fat intake was 20-35% of his calories, and for saturated fat it
was to consume less than 10% of calories. He consumed 32% of his calories from fat,
and total exactly 11% with saturated fat, which are above the recommendations. He
averaged 1056g of cholesterol, which is extremely high compared to the
recommendations (<300g). The majority of his fats consumed were saturated. These fats
mostly came from his consumption of whole milk and eggs. Because SB is an athlete, he
needed to eat 1-2 g/kg of fat. He fell within those recommendations eating 1.13g/kg.

Protein intake:
SB needed to consume 10-35% from protein, and he ate 27%. In total he ate 174 g
of protein. He needed to eat at the most 1.6-2.0g/kg of body weight with protein. He
exceeded that amount by eating 2.21g/kg.
Micronutrient Analysis
After observing SB’s micronutrient intake, he seemed to have done very well with a few
minor exceptions. He was slightly under consumption for the recommendations for the
following vitamins and minerals; vitamin D and Vitamin E. On the other hand he had more
than the recommended intake for sodium. Since SB is an athlete and would have a higher
sodium need than the standard 2300mg, it would have been okay to go beyond this, but he
consumed more than twice as much sodium with 5559 mg.
Sweat Rate Evaluation
Weight before activity: Trial 1- 177. Trial 2- 178
Weight after activity: Trial 1- 175, Trial 2- 176
Fluid consumed during activity: Trial 1- 20 oz, Trial 2- 16 oz
Length of exercise time: Trial 1- 2 hours. Trial 2- 90 min
Air Temperature for both workouts: 65 degrees

Type of activity for Trial 1:

Warm- up
Four rounds of
Bike .3
10 hspu
WOD (Workout of the Day)
Six rounds
400 m sandbag carry
12 push press 115 lb
12 box jumps
12 sumo deadlift high pulls
2x2 deadlifts at 225
2x2 deadlift at 275
2x2 deadlift at 315
2x2 deadlifts at 335
90 straight chest to bar pull ups

Type of activity for Trial 2:

Warm up
1000 m row and pull ups
Workout AMRAP (As Many Rounds As Possible)
10 minutes of pull ups and sumo deadlift high pulls
3x10 of bench at 185 then 2x10 at 205
Athlete’s sweat rate
Trial 1:
177-175 = 2 lbs
2x16 = 32
32 + 20 = 52 ounces
52/120 min = ​0.43 ounces per minute or 25.8 ounces per hour

Trial 2:
178- 176 = 2 lbs
2x16 = 32
32 + 16 = 48 ounces
48/90 min = ​0.53 ounces per minute or 31.8 ounces per hour
Recommendations
Looking at SB’s Food intake in general there are a few changes he can focus on making. He
needs to focus on getting more whole grains into his diet. Whole grains are very important for
overall health and for providing energy. By focusing on getting these whole grains into his
diet he can increase his calorie intake as well. Both of these things will help him to achieve
his goal of gaining weight. He also can increase his servings and variety of fruits. This will
help get important phytochemicals and micronutrients. We also recommend that he cut back
on his whole milk intake. According to Cockburn, Robson-Ansley, Hayes, and Stevenson,
“consuming 500mL rather than 1000mL following exercise may be easier for athletes to
implement as fewer calories will be consumed and it may lead to less stomach fullness and
discomfort.” (2012)

Macro Recommendations for Daily Intake:

Carbohydrates: 6-10 g/kg (45-65% of calories)
Protein: 1.6-2.0 g/kg (10-35% of calories)
Fat: 1-3 g/kg (20-35% of calories)

Before Activity Recommendations​:

Carbohydrate​: 3-hour out: 3.0g/kg

SB works out twice a day. For his morning workouts at 5:00am it is hard for him to eat before
he works out. He is now eating a banana and an orange before his morning workouts.
Because it is not practical for him to eat a big meal in the morning.

Protein​: 40g 3-hours prior to activity

In the morning, SB does not eat enough protein to supply him for his workout. But, for his
afternoon workouts he eats 38 g of protein, which is only one hour before he works out at
1:00 PM. We recommended to SB that he should move his workout back to 3:00PM, so he
could have the protein for his workouts.

Fluid: ​According to SB’s sweat rate, he drinks enough fluids to get him through his
workouts. We reminded him that he needed to replenish his electrolytes. The
recommendations are 20-50 mg/8oz for potassium and 170-200 mg/8oz for sodium.

During Activity Recommendations:

Carbohydrate​: SB told us that during his workouts he only eats a Clif Bar when he has to
perform olympic lifts, and on other workouts he does not eat at all. We recommended that he
should eat a Clif Bar and a Cutie clementine during all of his workouts. Together, they add
up to 55g of carbohydrate per hour. That falls into the recommendations of 30g-60g of
carbohydrate per hour.
Fluid: ​SB’s sweat rate indicates that he drink enough water during workouts. We
recommended to SB that he should move his workout back to 3:00PM, so he could have the
protein for his workouts.

Post Activity Recommendations​:

Carbohydrates​: SB does eat enough carbohydrates after his morning workouts. However,
he does not consume carbohydrates after his workouts in the afternoon. We suggest SB to eat
directly after he worked out. We recommended him to eat a wheat bagel, 3 tbsp peanut
butter, and a cup of orange juice. Altogether it adds up to 88g. That falls within the
recommendations of 1.1-1.2g/kg.

Protein: ​SB consumes enough protein in his breakfasts after his workouts. But, he does not
consume protein after his workouts in the afternoon. The recommendation is for him to eat
20-40g after working out. According to Outlaw, “ ​consuming protein immediately
post-exercise has been shown to increase lean body mass” (Outlaw, 2014). ​ The snack above
contains 25g of protein, which are within the recommendation.

Fluid: ​SB is losing about 1 kg of fluid during his workouts. The recovery recommendation
for fluid is 1.5L of fluid for every kg of weight lost. Right now SB is drinking 8oz of milk
after his workout in the morning for breakfast. He needs to increase this amount to 1.5L
which is 26oz more that what he is drinking now.

Supplementation Recommendations:

It is recommended that SB use both pre and post workout to maximize workout performance.
According to Urbina et al 2013, “The combination of pre and post workout supplementation
had no significant effect on body composition measures in ​trained ​CrossFit athletes.
However, there was a significant improvement in WOD performance which is a critical
consideration for competitive CrossFit athletes”. Since SB is a ​trained ​Crossfit athlete it
wouldn’t be beneficial for him to use supplements as a means of gaining weight, but it would
be beneficial for performance during exercise. Nitrate supplementation may not be necessary
for Crossfit athletes. According to Kramer 2016 after conducting doses of nitrate, “there were
no improvements in rowing time trial or CrossFit performance”. He also mentioned that this
specific fields and its measures used for assessments are still being developed.
One-Day Menu
Food Calories Carb Protei Fat Fiber Satura
n ted Fat

Pre Exercise
(4:30am)

1 Medium Orange and 1 167 42 2 0 6 0

Medium Banana

During Exercise
(5:00am- 7:00am)

1 Clift Bar 235 45 10 4 10 2

1 Cutie 45 11 1 1 2 0

During Exercise Summary 280 56 11 5 12 2

10:00am Snack

½ cup Avocado 120 6 2 11 5 2

2 slices of whole wheat toast 141 24 7 2 3 0

Snack Summary 261 30 9 13 8 2

Lunch
(12:00pm)

1 cup Brown Rice 204 44 4 0 1 0

3 oz Salmon 124 0 21 4 0 0

1 cup Mixed Vegetables 118 24 5 0 8 0

8oz Whole Milk 149 12 5 0 8 0

Lunch Summary 595 80 35 4 17 0

During Exercise(3:00-5:00)

1 Clift Bar 235 45 10 4 10 2

1 Cutie 45 11 1 1 2 0

During Exercise Summary 280 56 11 5 12 2

Recovery Snack (5:00-5:30)

1 Whole Wheat Bagel 263 51 11 2 4 0

3 Tbs Peanut Butter 292 8 12 26 3 5

8 oz Orange Juice 122 29 2 0 1 0

Recovery Snack Summary 677 88 25 28 8 5

Dinner

1 Plain Baked Potato 121 28 3 0 2 0

3 Chicken Breast 134 0 25 4 0 0

1 cup Brown Rice 204 44 4 0 1 0

1 cup Green Beans 44 10 2 0 4 0

Dinner 503 82 34 4 7 0

Summary 3719 570 170 99 82 6%