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Health Science
Date
Dec 6, 2023
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3
Uploaded by GrandTank11050
Saddleback College
FN164
Diet Analysis/Case Study Part B
25 points
All answers must be typed.
1. Vitamin/Mineral Goals: Pick 1 vitamin and 1 mineral that are low and include suggestions to
increase intake. List each vitamin and mineral and list the DRI for each one. Describe the
conditions associated with a deficiency of each nutrient and how that might impact an athlete.
List five foods for each nutrient along with descriptions of how the athlete can increase this
nutrient in his/her diet.
Vitamin:
Vitamin D 23 %
DRI:
600-4000 IU
Describe conditions associated with a deficiency and how that might affect an athlete:
Vitamin D deficiency in athletes can negatively impact health and training; may increase the risk
for stress fractures, inflammatory injury, acute illness, and muscle functioning. Vitamin D is
significant to bone and skeletal health overall (Yague et al., 2020).
List five food sources for this vitamin and descriptions of how the athlete can
incorporate the food into his/her diet:
-
Milk: Can be added to eggs/oatmeal, drank at any meal, or added to protein
shakes/smoothies.
-
Fatty Fish: Salmon, tuna, etc... is a great protein source that can be eaten during any
meal; smoked salmon for breakfast or cooked fish for lunch/dinner, can be added to
salads, eaten in a rice bowl, etc...
-
Fortified Orange Juice: Calcium and vitamin C source that can be drank during breakfast
or lunch; be aware of sugar and carbohydrate content
-
Mushrooms: Can add to salads, mixed veggies or sauteed on top of proteins/carb
sources, can be used as a meat substitute in meals
-
Egg yolks: Some individuals tend to avoid the yolks for dietary or health reasons, but
athletes may want to keep the yolks for meals in moderation
Mineral:
Iron 57%
DRI:
18-45mg
Describe conditions associated with a deficiency and how that might affect an athlete:
Iron deficiency can affect oxygen carrying capacities within the cells as the brain relies on
oxygen to fuel the body; low iron levels can lead to lethargy, irritability, weakness, headache,
dizziness, or chest pain (Mayo Clinic Staff, 2022).
List five food sources for this mineral and descriptions of how the athlete can
incorporate the food into his/her diet:
-
Broccoli
: Already consume broccoli, increase intake during a single meal or add to a
second meal throughout the day. Can add to salads or omelets.
-
Spinach:
Can add into a smoothie, eggs, salad, or mix with other veggies during
lunch/dinner meals.
-
Legumes
: A good carbohydrate source that can be added to salads, soups, veggie
mixes during lunch/dinner
-
Red Meat:
A great protein source that can be added to any meal during the day but limit
overall weekly/daily intake; too much can lead to chronic health issues over time
-
Quinoa
: Good carbohydrate source that can be eaten instead of rice or potatoes;
vitamin and mineral rich that also aids in protein intake
2. Supplement Research: Do some research on a supplement your athlete is taking.
a
.
Critically evaluate at least one supplement that the athlete is taking.
Creatine
b. Locate one or more articles using the resources below. *Include a copy of the first page of the
article you are citing.
c. Based on what you read in the article(s), do you feel this supplement is safe and effective?
d. Do you think your athlete should continue to use this supplement?
e. Answers must be typed. Responses should be a minimum of 2-3 sentences, not just “yes” or
“no” answers.
1.
Creatine
2.
See Below
3.
Based on what you read in the article(s), do you feel this supplement is safe and
effective?
1. Based on the articles and resources reviewed, I feel that this supplement is safe and
effective when used on a short-term basis. However, this supplement's adverse effects with
long-term use are not fully known (Cooper et al., 2012). It is recommended that athletes take
creatine in loading and maintenance phases to produce peak ergogenic effects (National
Institutes of Health, 2022).
4.
Do you think your athlete should continue to use this supplement?
1. With proper cycling (loading vs. maintenance), I feel that this supplement is okay for
continued use based on Tim's performance and aesthetic goals. However, it is important for Tim
to understand that he may experience periods of time where his strength is decreased
regardless of acquired muscle mass over time (Cooper et al, 2012).
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