Sarah Pagnanelli

Adopt An Athlete Part 2

Sports Nutrition
10/23/18

My athlete, Kaelyn Long, plays Division 1 field hockey for Bucknell University. She is a

19 year old female, who is a sophomore on the team. Kaelyn typically plays a little over half of

each game, and plays the midfield position. The midfield position is known as the position that

does the most running on the field, clocking in at nearly 5-6 miles per game. Besides the games,

she does various other training during the week. The team does 6 days of field training, lifting

twice a week for one hour, and a long run, typically 3 miles, once per week. This information

puts her in the “very active category” on Eat Tracker. Kaelyn’s personal goals include increasing

her bench max, building endurance, staying fit (specifically in her legs), and being more versatile

on the field. The goal of Part 2 is to develop a meal plan that allows her to reach her goals while

still consuming foods that she enjoys and foods that are available to her as a student-athlete.

Total Caloric Needs:

Harris Benedict Equation: The Harris–Benedict equation is a method used to

estimate an individual's basal metabolic rate (BMR). The estimated BMR value may be
multiplied by a number that corresponds to the individual's activity level; the resulting
number is the approximate daily kilocalorie intake to maintain current body weight. The
Harris–Benedict equation may be used to assist weight loss by reducing kilocalorie intake
number below the estimated maintenance intake of the equation

Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x
age in years )
Very active (hard exercise/sports 6-7 days a week): BMR x 1.725

BMR= 655 + (4.35 x 160 lbs) + (4.7 x 70 in) - (4.7 x 19 yrs)

BMR= 655 + 696 + 329 -89.3
BMR= 1,591 x 1.725 = 2,744 kcals

Since the Harris-Benedict Equation typically tends to overestimate for calorie intake, I
am going to use 2,600 kcals as her goal for total daily calories.

Total calories: 2,600 kcals

Based on the original 3 day nutrition assessment that I obtained in Part 1 of this project,
she was only consuming roughly 2,050 kcals/day. This is very low for her level of
activity, so the 3 day menu that I have prepared ensures that she hits the recommended
total calories to best help her perform.

Carbohydrates:
Since my athlete is a moderate to high intensity athlete (1-3 hrs/day), I used the 6-10 g/kg
range for determining carbohydrate needs.

72.7 kg x 6 g= 436.2 g
72.7 kg x 10 g= 727 g

Range of total carbohydrates: 436.2 g-727 g or 1,725 kcals-2,908 kcals

Based on the original 3 day nutrition assessment that I obtained in Part 1 of this project,
she was only consuming 236.1 g of carbs per day. This is clearly way under the range
that she should be consuming, which is very important to note as carbohydrates are the
main source of energy in the body.

Pre-Exercise carbs:
Recommendation: 1–4 g carbohydrate per kg BW consumed 1–4 hours before
exercise

72.7 g x 1 g= 72.7 g
72.7 g x 4 g= 290.8 g

Range of pre-exercise carbs: 72.7 g-290.8 g or 290.8 kcals-1,163 kcals

During-Exercise carbs:
Recommendation:
 Endurance and intermittent, high-intensity exercise lasting 1–2 hours: 30 g/h

Since most of her practices last 2 hours, I would recommend that she consumes
60 g of carbs during her practice.

Post-Exercise carbs: 1-1.2 g/kg/hr

1 gram x 72.7 kg= 72.7 grams of carbs/hour

Protein:
Recommendation: Since field hockey is an endurance sport, it is recommended that my
athlete consume 1.2-1.4 g/kg/day.

1.2 g x 72.7 kg = 87.24 g

1.4 g x 72.7 kg = 101.78 g

Range of total protein: 87.24 g-101.78 g or 348.9 kcals-407.1 kcals

I would choose keep my athlete towards the higher end of this range because she
wants to gain more muscle and get stronger overall, especially in her legs.

Based on the original 3 day nutrition assessment I obtained in Part 1 of this project, she
was consuming around 93 g of protein per day, which does put her in the recommended
range. I will make sure, however, that the protein she is getting is coming from quality
protein sources.

Fat:
Recommendation: Endurance athletes should consume ≤1 g/kg/d of fat
Since overconsumption of fat, especially immediately before exercising can cause
stomach issues, I chose to give my athlete 0.9 g/kg/d of fat.

0.9 g x 72.7 kg = 65.43 g

Total Fat: 65.4 g or 588.6 kcals

Based on the original 3 day nutrition assessment I obtained in Part 1 of this project, she
was consuming 87.1 g, which is fairly high, and puts her over the recommended < 1
g/kg/d. This is especially important to consider as an athlete, as it could cause stomach
problems.
 Fluids:
Recommendation: ~7–8 L/d for athletes who train >2 h/d

Total range of daily fluid needs: ~7-8 L/d

Pre-Exercise:
Recommendation: 5–10 mL/kg BW, 2–4 hours before exercise

5 mL x 72.7 kg = 363.5 mL
10 mL x 72.7 kg = 727 mL

Total range of fluids pre-exercise: 363.5 mL-727 mL

During Exercise:
Recommendation: 0.4–0.8 L/h or about 400–800 mL (12–26 oz)
Since my athlete’s practices are typically 2 hours long, she should
consume 0.8 L-1.6 L or 800-1600 mL during practice.

Total range of fluids during exercise: 800-1600 mL

Post-Exercise:
Recommendation: 1.25–1.5 L fluid for every 1 kg BW lost

While I never got an actual amount of water that she consumed during the day for Part 1,
she did state that she felt as she was always staying hydrated. However, she now has an
actual range to go off of.

Total Macronutrients:

CHO: 436.2 g-727 g = 1,725 kcals-2,908 kcals

PRO: 87.24 g-101.78 g = 348.9 kcals-407.1 kcals

FAT: 65.4 g or 588.6 kcals

3 Day Menu:

Day 1: (day before game)

Breakfast

● 1 bagel(s) Bagel, cinnamon-raisin

● 2 tbsp(s) Cheese, cream
● 1 fruit(s) (22cm x 3.6cm dia) Banana, raw
● 1 cup(s) Milk, fluid, partly skimmed, 2% M.F.

Morning Snack

● 1 bar(s) Granola bar, chewy, chocolate chip

● 16 oz Coffee, brewed
● 2 creamer Cream, table (coffee), 18% M.F.

Lunch

● 1 pita(s) Bread, pita, whole-wheat

● 0.5 cup(s) Hummus, homemade
● 1 cup(s) Grape, red or green (European type, such as Thompson seedless), adherent skin,
raw
● 42 g Snacks, pretzels, hard, plain, salted

Afternoon Snack

● 0.5 cup(s) Milk, fluid, partly skimmed, 2% M.F.

● 0.75 cup(s) Cereal, ready to eat, Cheerios: honey nut, General Mills

Dinner

● 1 food guide serving = 75g Pork, loin, centre cut chop (ckd w/ bone in), lean, pan-fried
● 1 cup(s) Pasta, spaghetti, whole-wheat, cooked
● 1 cup(s) Sauce, spaghetti, marinara, ready-to-serve
● 0.75 cup(s) Broccoli, cooked
● 1 cup(s) Milk, chocolate
● 1 pudding cup(s) Dessert, pudding, chocolate, ready-to-eat
Evening Snack

● 3 cup(s) Snacks, popcorn, air-popped

● 1 medium fruit(s) (7cm dia) Apple, raw, w/ skin

On this day, my athlete consumes 2,676 kcals, which was just above my goal of 2,600
kcals for her. Since her practices are in the evening, I chose to give her a snack that is high in
carbs (cereal and milk) to give her energy to last through her 2 hour practice. Her total intake for
carbs was 436.4 g, which just hit her range for total carbs for the day. Her total fat intake was
67.7 g, which is slightly above the goal of 65.4 g. Her total protein intake was 100.8, which is
just below the recommended intake of 101 g.

My intake from food Your recommended

Nutrient Units My intake from food and supplements daily intake

Calories kcal 2676 2676 3053

Fat g 67.7 67.7 67.8 - 118.7

Saturated Fat g 22.3 22.3 -

Trans Fat g 0.3 0.3 -

Cholesterol mg 158.8 158.8 -

Sodium mg 3573.1 3573.1 1500

Carbohydrate g 436.4 436.4 343.5 - 496.1

Fibre g 41.8 41.8 25

Sugars g 168.2 168.2 -

Protein g 100.8 100.8 76.3 - 267.1

Vitamin A RAE 791.4 791.4 700

Vitamin C mg 144.5 144.5 75

Calcium mg 1244.6 1244.6 1000

Iron mg 23.0 23.0 18

 My intake Recommended* Number
Food Group (number of Food Guide Servings) of Food Guide Servings

Vegetables and Fruit 7 7

Grain Products 11 7

Milk and Alternatives 2.5 2

Meat and Alternatives 1.5 2

Day 2: (day of game)

Breakfast

● 2 slice(s) (35g) Bread, whole wheat, commercial

● 1 cup(s) Milk, fluid, partly skimmed, 2% M.F.
● 2 small egg(s) Egg, omelet or scrambled
● 1 medium fruit(s) (7cm dia) Apple, raw, w/ skin
● 0.75 cup(s) Potato, hashed-brown, homemade

Morning Snack

● 0.5 cup(s) Cereal, ready to eat, Kashi: high fibre flakes & granola, Kashi
● 0.5 ml slices Strawberry, raw
● 0.5 cup(s) Blueberry, frozen, unsweetened
● 1 cup(s) Yogurt, fruit variety, fat free
● 1 cup(s) Spinach, raw
● 1 fruit(s) (22cm x 3.6cm dia) Banana, raw

Lunch

● 2 cup(s) Lettuce, cos or romaine, raw

● 60 ml grated Carrot, raw
● 1 cup(s) Soup, stock, chicken, homemade
● 12 cracker(s) Cracker, whole-wheat
● 2 tbsp(s) Cheese, cheddar
● 3 tbsp(s) Vinegar, balsamic
Afternoon Snack

● 0.25 cup(s) Hummus, homemade

● 0.5 cup(s) Carrot, raw
● 1 pita(s) (10.2cm dia) Bread, pita, whole-wheat

Dinner

● 1 cup(s) Grape, red or green (European type, such as Thompson seedless), adherent skin, raw
● 0.5 cup(s) Chicken, breast, meat, roasted
● 1 cup(s) Grains, rice, brown, long-grain, cooked
● 2 tbsp(s) Cream, sour, 14% M.F
● 0.5 cup(s) Lettuce, cos or romaine, raw
● 10 chip(s) Snacks, tortilla chips, plain
● 0.25 cup(s) Salsa, ready-to-serve

Evening Snack

● 50 g Snacks, pretzels, hard, plain, salted

On this day, she consumed 2,688 kcals, which is right above the recommended amount of
2,600 kcals. For fat, the intake for this day was 69.4, which is just above the recommended
intake of 65.4 g. For carbohydrates, the intake for this day was 424.6, which puts her just below
the recommendation of 436 g. For protein, she consumed 107.4, which is slightly above the
recommendation of 101 g. This was her highest day of calories, but it is also her game day,
which will give her the most energy.

My intake from food Your recommended

Nutrient Units My intake from food and supplements daily intake

Calories kcal 2688 2688 3053

Fat g 69.4 69.4 67.8 - 118.7

Saturated Fat g 18.2 18.2 -

Trans Fat g 1.0 1.0 -

Cholesterol mg 395.8 395.8 -

Sodium mg 3751.9 3751.9 1500

 Carbohydrate g 424.6 424.6 343.5 - 496.1

Fibre g 44.6 44.6 25

Sugars g 151.4 151.4 -

Protein g 107.4 107.4 76.3 - 267.1

Vitamin A RAE 1978.7 1978.7 700

Vitamin C mg 106.5 106.5 75

Calcium mg 1266.8 1266.8 1000

Iron mg 16.3 16.3 18

My intake Recommended* Number

Food Group (number of Food Guide Servings) of Food Guide Servings

Vegetables and Fruit 11 8

Grain Products 10 7

Milk and Alternatives 3 2

Meat and Alternatives 2 2

Day 3: (day after game)

Breakfast

● 3 cup(s) Cereal, ready to eat, Cheerios: honey nut, General Mills

● 0.75 cup(s) Milk, fluid, partly skimmed, 2% M.F.
● 1 medium (18cm to 20cm long) Banana, raw
● 2 cake(s) Snacks, rice cakes, crackers (include mini rice cakes)

Morning Snack

● 1 cup(s) Yogurt, fruit variety, fat free, vitamin A & D added, w/ sucralose, SOURCE, YOPLAIT
 ● 2 large egg(s) Egg, chicken, whole, boiled in shell, hard-cooked
● 1 medium fruit(s) (6cm dia) Tangerine (mandarin orange), raw

Lunch

● 2 slice(s) (0.3cm x 11cm dia) Luncheon meat, turkey, light meat

● 2 slice(s) (35g) Bread, whole wheat, commercial
● 0.8 oz Cheese, cheddar
● 1 packet(s) (individual) Mustard, yellow, ready-to-serve
● 1 cup(s) Soup, tomato, low sodium, water added
● 1 medium fruit(s) (7cm dia) Apple, raw, w/ skin
● 12 chip(s) Snacks, tortilla chips, plain
● 1 cup(s) Orange, juice, chilled, includes from concentrate

Afternoon Snack

● 2 tbsp(s) Hummus, homemade

● 42 g Snacks, pretzels, hard, plain, salted
● 0.75 cup(s) Carrot, raw

Dinner

● 1 cup(s) Melon, honeydew, raw

● 1 burger(s) Fast foods, hamburger, large, single patty, plain
● 0.5 cup(s) Coleslaw (cabbage salad), w/ dressing, homemade
● 0.5 ml Beans, baked, canned, plain or vegetarian

Evening Snack

● 4 cup(s) Snacks, popcorn, air-popped

● 1 cup(s) Grape, red or green (European type, such as Thompson seedless), adherent skin, raw

On this day she consumed 2,663 kcals, which is right above the recommendation of 2,600
kcals. For fat, the intake from food is 66.8 g, which is just above the recommendation of 65.4 g.
For protein, the intake from food was 103.5, which is just above the recommendation of 101 g.
For carbohydrates, the intake from food was 429 g, which is right below the recommendation of
436 g.

My intake from food Your recommended

Nutrient Units My intake from food and supplements daily intake
 Calories kcal 2663 2663 3053

Fat g 66.8 66.8 67.8 - 118.7

Saturated Fat g 21.5 21.5 -

Trans Fat g 0.6 0.6 -

Cholesterol mg 503.6 503.6 -

Sodium mg 3466.5 3466.5 1500

Carbohydrate g 429.7 429.7 343.5 - 496.1

Fibre g 36.0 36.0 25

Sugars g 177.7 177.7 -

Protein g 103.5 103.5 76.3 - 267.1

Vitamin A RAE 1278.9 1278.9 700

Vitamin C mg 213.2 213.2 75

Calcium mg 1463.5 1463.5 1000

Iron mg 28.7 28.7 18

My intake Recommended* Number

Food Group (number of Food Guide Servings) of Food Guide Servings

Vegetables and Fruit 11 8

Grain Products 12 7

Milk and Alternatives 2.5 2

Meat and Alternatives 2.5 2

Overall, I would say that significant changes were made to Kaelyn’s diet. The biggest problem
was her consistent under-eating and lack of knowledge of good eating choices pre and post
workout. Based off of this meal plan, we will now be consuming the recommended amount of
calories and macronutrients, which will hopefully help her come closer to reaching her goals. If
something needs to be tweaked, we can discuss that when I consistently check in with her.