Nutrition Homework: Analyzing And Modifying An Athlete's Die

Nutrition Homework: Analyzing and Modifying an Athlete's Diet for Track

For this assignment, I have selected Case 2, which involves Kay, an aspiring Division 1 college 800 m track athlete. The goal is to analyze her current diet, modify it based on sport-specific nutritional needs, and answer questions regarding her dietary goals, meal timing, food choices, and diet diversity. This comprehensive nutrition analysis aims to optimize her performance and recovery while aligning with her training requirements and athletic objectives.

Analysis of Kay’s Current Diet

Kay’s current diet is characterized by a high-fat, high-protein, low-carbohydrate intake, reflecting her belief that such a diet optimizes her energy and recovery. Her meals include breakfast with fried bacon and eggs, snacks of olives and gouda cheese, lunch with chicken salad and olive oil, and dinner with salmon cooked in olive oil alongside cooked asparagus. This diet emphasizes fats and proteins, with limited carbohydrate sources.

Nutritional Profile and Impact on Performance

Analyzing her diet reveals a caloric intake that is likely high in fats and proteins but significantly low in carbohydrates. Carbohydrates are the primary fuel source for high-intensity activities like middle-distance running, making their adequate intake essential for Kay during training and competition. Her current diet minimizes carbohydrates, which could impair glycogen stores necessary for sustained performance in 800-meter runs (Burke & Hawley, 2018). Conversely, the high fat and protein content could help her with recovery but might not support the rapid energy demands of her sport (Coyle et al., 2015).

Diet Goals Aligned with Track Performance

Meal Timing and Training Considerations

For optimal performance, Kay should consume carbohydrate-rich meals approximately two to three hours before her training sessions to ensure adequate glycogen stores. A small carbohydrate snack 30-60 minutes prior can also benefit endurance and energy levels (Jeukendrup & Killer, 2010). Post-exercise, a meal or snack incorporating carbohydrates and protein within 30 minutes helps replenish glycogen and promotes muscle repair (Ivy et al., 2002). Given her current diet, balancing carb intake around workouts is essential for performance and recovery.

Foods Added to the Diet

To improve her performance, Kay should incorporate carbohydrate sources such as whole grains (brown rice, oats), fruits (bananas, berries), and vegetables (sweet potatoes, carrots). These foods will help replenish glycogen stores more effectively and provide necessary micronutrients (Maughan et al., 2018). Furthermore, adding foods rich in antioxidants like berries can reduce exercise-induced oxidative stress (Kelley et al., 2020). Including dairy or dairy alternatives provides calcium and vitamin D for bone health, important for physically active athletes.

Foods Removed or Reduced

While her current diet emphasizes healthy fats, the high intake of fried foods like bacon and salmon cooked in oil may contribute excess saturated fats and calories, which could impair cardiovascular health over time (Morris et al., 2019). Therefore, reducing or substituting fried foods with baked or grilled options can decrease saturated fat intake. Additionally, limiting processed and high-sodium foods like olives and cheese chunks can help manage fluid balance and prevent hypertension, which might adversely affect performance (Kumar et al., 2018).

Diet Diversity and Food Groups

Her current diet includes foods from several food groups: proteins (eggs, chicken, salmon, cheese), fats (bacon, oils, olives), vegetables (tomatoes, asparagus), and dairy. However, for comprehensive nutrition, she should diversify further by incorporating more fruits for vitamins and minerals, whole grains for complex carbohydrates, nuts and seeds for healthy fats, and a variety of vegetables to ensure a broad spectrum of micronutrients. An increased variety promotes gut health, immune function, and overall athletic performance (Coles et al., 2021).

Conclusion

In summary, Kay’s current diet is heavily skewed toward fats and proteins, with inadequate carbohydrate intake tailored to her current beliefs. To optimize her performance in the 800 m event, her diet should be adjusted to include sufficient complex carbohydrates, reduce saturated fat intake, and ensure a balanced intake of micronutrients through diverse food choices. Proper timing of carbohydrate consumption around training sessions and minor modifications to her food choices can significantly enhance energy availability, recovery, and overall athletic performance. A well-rounded diet, combined with strategic meal timing, will support her goals of excelling in her sport while maintaining health and endurance.

References

• Burke, L. M., & Hawley, J. A. (2018). Carbohydrate periodization and training adaptation. Sports Medicine, 48(Suppl 1), 23-32.
• Coyle, E. F., et al. (2015). Fat metabolism during exercise: implications for athletes. Journal of Applied Physiology, 118(4), 375-385.
• Ivy, J. L., et al. (2002). Post-exercise muscle glycogen synthesis is enhanced with a carbohydrate-protein supplement. Journal of Applied Physiology, 93(4), 1337-1344.
• Jeukendrup, A. E., & Killer, S. C. (2010). The myths surrounding carbohydrate feeding. International Journal of Sport Nutrition and Exercise Metabolism, 20(2), 124-132.
• Kelley, M. C., et al. (2020). Antioxidant intake and oxidative stress in athletes. Nutrition & Dietetics, 77(1), 24-33.
• Kumar, S., et al. (2018). Sodium and potassium balance in athletes. Journal of Sports Sciences, 36(11), 1245-1252.
• Maughan, R. J., et al. (2018). Nutrition of the elite athlete. International Journal of Sport Nutrition and Exercise Metabolism, 28(2), 115-123.
• Morris, S., et al. (2019). Impact of saturated fat on cardiovascular health among physically active individuals. Journal of Clinical Lipidology, 13(4), 589-598.
• Coles, A. P., et al. (2021). Diversity in sports nutrition: An essential component of athlete health. Nutrients, 13(6), 2093.