Case Study: A “Nutrition Program for a Handball Player”
The sports nutrition world is currently experiencing significant changes in terms of strategies intended to favor adaptions that occur as a response to training. According to Drobnic et al. (2014), and as pointed out in the nutritional guide, FC Barcelona Sports Nutrition Guide: The Evidence Base for FC Barcelona Sports Nutrition Recommendations 2014-216, teams and individual sports personalities are now prioritizing individual needs to facilitate maximum field performance. As nutrients and training are closely connected, optimum adaptations designed around meeting requirements of repeated sessions of training demand a balance between diet appropriateness, amount and nutrient (Drobnic et al., 2014; Burke, 2015). Even though there is no specific assemblage of nutritional recommendations or accords detailing dietary requirements when exercising, it is agreed that athletes need to ingest balanced diets in accordance with recommendations to maintain commonweal health and wellbeing (Drenowatz et al., 2013; Goulet, 2012; Philips et al., 2011). This paper is aimed at designing a comprehensive nutrition program to help improve his recovery after training, and build lean muscle mass to improve his strength. By first providing a profile of the athlete, this report provides a nutrition program that the athlete can use daily to ensure that he remains fit in the field and goes further to provide a justification of the program based on previous literature.
Table 1: Athlete A profile
| Measurement | Calculation/RDA | Lower Limit | Upper Limit |
| Basic information: Athlete A is a handball player aged 29 years, of body mass 73 kilograms, height 1.99m and a BMI 18.4. The athlete is currently in the ‘competition phase’ of his season, has a weekly game, as well as specific training for strength. He is also the team captain. Additionally, he finds it hard to eat during the day at work and often eats out to Costa Coffee or Subway on campus. After work, he often feels tired, so he regularly drinks coffee to improve his performance during training and competition. | |||
| Basal Metabolic Rate (BMR) | Height = 199cm, weight = 73kg, Age = 29 years, Gender = male, heavy work/heavy exercise (1.8). BMR = 66 + (13.7 * 73) + (5 * 199) – (6.8 * 29). BMR = 1863.9. | ||
| Estimated Total Energy Expenditure (TEE) | TEE = BMR * 1.8 – 2.0 TEE = 1863.9 * 1.8 – 2.0 Daily Caloric Needs = 3353.02 calories N/A | ||
| Required amount of carbs | RDA for males = (45% – 65% * Daily Caloric intake)/4grams or = 2.7 – 5grams per pound per day. | Lower limit = (45%*3353.02)/4g = 377.215 grams per day | Upper limit = (65%*3353.02)/4g = 544.866 grams per day |
| Required amount of fat | RDA for males = (25% – 35% * Daily caloric intake)/9 grams | Lower Limit = (25%*3353.02)/9g = 93.139 grams per day | Upper Limit = (35%*3353.02)/9g = 130 grams per day |
| Required amount of protein | RDA for males = 0.8 g/kg BM = 58.4 g of protein For Athlete A = 2 – 4 times the RDA | Lower Limit = 1.2 g/kg BM = 87.6 g of protein per day | Upper limit = 1.8 g/kg BM = 131.4 g of protein per day |
The Weekly Training Program of Athlete A
- Sunday: A 1-hour morning low intensity continuous run, one-hour evening strength exercise
- Monday: 2-hour handball training session in the evening
- Tuesday: 40-minute morning yoga, 45-minute evening sprint sessions
- Wednesday: 2-hour handball training session in the evening
- Thursday: 1-hour strength training session in the evening
- Friday: Resting day
- Saturday: Competition/match day
Nutrition Program
Table 2: A weekly nutrition program for athlete A
| Day | Breakfast (in the morning, well balanced with lots of fluids) | Lunch (2-3 hours before training. Early enough for digestion to avoid shunting blood; avoid constipation) | Supper (a night before exercise, should be well-balanced) | Pre-workout meal (1 -2 hours before training) | Post workout meal (within 30 minutes after exercise; 5-10 minutes’ post workout) | |
| Sunday | 2 wheat toast slices, 2 cups of cornflakes, 1 cup orange juice, 1 banana | 1 cup nonfat yogurt, 4 slices of turkey breast, 1 table spoon mustard, lettuce leaves, ½ cup baby carrot, 1 apple, 1 oz. pretzels, 1 cup mashed potatoes, chopped celery | 2 cups of spinach, 1 cup low fat milk, 1 tablespoon sliced almonds, 1 tablespoon balsamic vignette, ½ cup strawberries, 4 oz. cooked chicken, ¼ a cup of shredded carrots, 2 cups spinach, ¼ cucumbers, 1 whole wheat roll with 1 tablespoon of butter | 1 cup of skimmed milk, 1 banana, 2 cups of water | Whey protein, 1 banana, ¼ cup almonds | |
| Monday | 2eggs and 3 egg whites, 1 tablespoon jam, 1 banana, 1 cup low fat milk, 2 slices of whole grain toast. | 4 oz. baked chicken, no skin. 1 cup green beans, 2 cups skim milk, 1 cup mashed potatoes, 1 cup vegetable soup | 4 oz. lean steak, ¾ cup red potatoes, 1 peach, ½ cup low fat milk, ¼ cup mango salsa, 1 melon, ¼ cup walnuts | ½ cup apple juice, 1 fruit smoothie, 1 cereal bar | 1 power bar, 1milk whey | |
| Tuesday | 2 cups of corn flakes, 1-2 cups of water, 2 slices of white toast, 1 banana | English muffin, 1 whole wheat, ½ cup cottage cheese, 1 cup melon, 1 oz. pretzels, crackers, ¼ cup walnuts, 1 cup snap peas | ¼ cup black beans, 1 tablespoon salsa, 1 cup low fat milk, 2 cps cucumber and spinach salad, 1 whole white tortilla, ¼ cup cottage low fat cheese | 2 oz. pretzels, 1 apple, 1 tablespoon hummus | ¼ a cup of almonds, 1 banana, whey protein | |
| Wednesday | 2 egg and 3 egg whites, 1 banana, 2 cups of cornflakes, 2 slices of wheat toast,1 cup of orange juice | 4 oz. skinned baked chicken, 1 cup green beans, 2 cups skim milk, 1 cup of peas, 1 cup vegetable soup | 1 cup of low fat milk, 2 cups of spinach, 1 tablespoon sliced almonds, 1 tablespoon balsamic vignette, ½ cup strawberries, 4 oz. cooked chicken, ¼ a cup of shredded carrots, 2 cups spinach, ¼ cucumbers | 1 banana, 1 cup smoothie, 2 cups of water | Whey protein, 1 banana, ¼ cup almonds | |
| Thursday | 1 cup of low-fat milk, 2 slices whole grain toast, 1 banana, 1 spoon of jam, a cup of cantaloupe | 1 peach, ¼ cup cucumbers, ¼ cup shredded carrots, 1 oz. whole wheat roll with 1 table spoon of butter, 1 tablespoon of balsamic vignette, 4 oz. cooked salmon | 1 peach, 2 cups mixed greens, 4 oz. cooked salmon, ¼ cup cucumbers, ¼ cup green papers, ¼ cup low fat feta cheese, 1 tablespoon balsamic vignette, 1 tablespoon chopped pecans | Cereal bar, fruit smoothie | 1 Whey milk and 1 power bar | |
| Friday | 1 cup of low-fat milk, 2 cups of corn flakes, 1-2 cups of water, 2 slices of white toast, ¼ cup chopped walnuts | 1 cup mashed potatoes, 2 slices whole grain bread, 4 slices of turkey breast, 1 tables spoon mustard, 1 oz. pretzels, 1 apple, 2 cups skimmed milk, 1 cup of green beans | 2 cups of spinach, 1 cup low fat milk, 1 tablespoon sliced almonds, 1 tablespoon balsamic vignette, ½ cup strawberries, 4 oz. cooked chicken, ¼ a cup of shredded carrots, 2 cups spinach, ¼ cucumbers | Rest | Rest | |
| Saturday | Match day. Meals tend to change depending on travelling plans of the team. | |||||
Critical Analysis of the Dietary Program
Importance of carbohydrate intake for athlete A
According to Philips et al. (2011), carbohydrates are a key source of energy for exercises, especially during high intensity or prolonged training/events. ATP synthesis rates are parallel to exercise intensity which consequently determined the substrate demands for ATP generation is high energy expenditure skeletal muscles. CHO and Fats are the predominant substrates used for body fuel purposes, and at lower exercise intensities, the preferred substrate is fat – although there is a concurrent minimized glucose expenditure. Drobnic et al. (2014) explains that at heightened exercise intensities, between 50 to 60 percent of VO2max, the demand for ATP increases, and fat cannot meet these increased energy requirements; so the oxidation of glucose increases. Additionally, at higher exercise intensities, the generation of ATP from fat is not fast enough for the contractile demands of skeletal muscle fibers. Whereas the beta oxidation of fats yields higher amounts of ATP, the utilization of glucose is faster, thereof necessary for the synthesis of ATP.
The exact amount of carbohydrates required is dependent on many factors. The training background, the performance goals of a training session and the body composition goals – building lean muscle mass to improve his strength. Additionally, it is also dependent on the frequency of training, the available time for recovery, environmental conditions – Dubai is a hot place, duration, intensity and type of exercise. Factoring all these, acute energy refueling strategies that Athlete A can employ are summarized in Table 3. The fluctuation of activity levels from day to day (as highlighted by the training program above) requires that Athlete A fluctuate his carbohydrates to reflect these changes. His calculated lower and upper limit carbohydrate intake levels are 377.215 grams per day and 544.866 grams per day respectively. Intake of increased carbohydrates on high activity days (for example on Friday prior to the event) helps maximize outcomes and promotes recovery within sessions. Consequently, on no training days, the amount of carbohydrates consumed should be lowered to reflect the decreased training load.
Before games, event competitions or even a training session, it is important for an athlete to maximize carbohydrate stores within muscles and top up body glucose stores (Table 3) (Drobnic et al., 2014; Hawley et al., 2011). Conversely, care should be taken to avoid consumption of high Glycemic Index (GI) foods before intense exercises. The consumption of high GI food within an hour of exercise lowers body glucose. An overshot in insulin production after the ingestion of high GI foods causes muscles to take up high amounts of sugars, which in turn lowers blood glucose concentration (Drobnic et al., 2014). Intake of low GI foods (bread, milk, oatmeal, and fruits -except dried fruits and bananas) before a match allows the relatively slow release of glucose into the blood, counteracting an unwanted insulin surge (Hawley et al., 2011).
Table 3: Acute Fueling Strategies for Athlete A
| Situation | Carbohydrate target | |
| Initial fueling up | Preparing for an event that are less than 90 minutes | Consumption of 7-12 g/kg carbohydrates as for daily energy needs |
| Loading of carbohydrate | Preparing for events that last for 90 minutes of intermittent or sustained exercise | 36-48 hours of 10-12 g/kg BM per 24 hours |
| Brief exercises | Exercises that last less than 45 minutes | No requirements |
| During high intensity and sustained exercises | 45 to 75 minutes | Small amounts of intermittent carbohydrates; also include mouth rinse |
| Endurance sessions that include ‘stop’ and ‘start’ exercise | 1 to 2.5 hours | 30-60 g/h |
| During ultra-endurance exercise (does not necessarily apply) | 2.5 to 3 hours | A maximum of 90 g/h using multiple transportable carbohydrates (including glucose: fructose mix) |
| Speed refuel | Less than 8 hours of recovery period between two energy demanding sessions | 1-1.2 g/kg BM for each hour up to 4 hours then resumption of daily fuel needs |
Importance of fat consumption for Athlete A
With placement of emphasis on carbohydrates and proteins, fats can be easily overlooked. Fat consumption is an important aspect of training’ effectiveness at low and moderate intensities (Goulet, 2012; Burke, 2015). Fats contain twice the number of calories derived from any other micronutrients, with 9 calories per kilogram. The oxidation of lipids is important for the provision of an alternative to liver carbohydrate at physical exertions of up to 75–85% of VO2max in trained individuals. According to Drobnic et al. (2014), the consumption of fat-rich diets while training on a daily basis has a positive impact over healthy training-induced gain in the oxidation of fats, lowers the utilization of carbohydrates, and serves to holdup the beginning of fatigue during lengthened training sessions. The lower and upper limits of Athlete A fat requirements as calculated based on BM and daily caloric intake are 93.139 grams per day and 130 grams per day respectively.
Helge et al. (cited in Philips et al., 2011) examined the interaction between training and diets high in fats on training capacity and metabolism. 20 untrained male participants consumed a diet either rich in fat (n=10) or a diet rich in carbohydrates (n=10) while partaking in endurance training in a frequency of 3 to 4 exercises weekly for seven weeks (Philips et al., 2011). Both groups then ingested high carbohydrates diets on the 8th week. On the 7th week, endurance performance was undertaken to reveal significant improvements after the consumption of a carbohydrate-rich diet exercise as equated to a diet rich in fat (56%). The replacement of diets rich in lipids and fats by a carbohydrate rich diet on the 8th week of exercise led to a lower endurance performance record for these group of subjects than those who had trained for the entire duration on a high-carbohydrate diet. It was therefore concluded that “ingesting a fat-rich diet during an endurance training program is detrimental to endurance performance … due to suboptimal adaptations that are not remedied by the short-term increase in carbohydrate availability” (Philips et al., 2011, p.837).
Hydration for Athlete A
Drobnic et al. (2014) state that the importance of hydration for any athlete can never be overstated. As Dubai is based in a warmer area and the athlete carries his activities outdoor, special attention has to be paid to proper hydration to prevent heat shock. The body’s inability to store water necessitates that we constantly provide it with water to maintain essential bodily functions. Consumption of water is dependent on a myriad of factors, with that, hydration varies with an individual. General considerations include length and intensity of the practice, environmental conditions such as heat and humidity, and any additional gears that the athlete may be wearing. Athlete A individual considerations include weight and age, current physical conditioning of the athlete, intensity levels of training and current hydration levels.
Guidelines for optimal hydration are: before training/exercise – 16-20 ounces with a two-hour period prior to exercising. During exercise – four to 8 ounces every fifteen to twenty minutes during exercise. Post exercise hydration would entail replacing 24 ounces for every pound of body weight lost during the exercise (Goulet, 2012; Burke, 2015). Strategies for Athlete A to stay hydrated include: Choosing caffeine-free fluids, bringing a water bottle to training, consuming a glass of water to each meal or additionally putting a juice box; sports drink or a water bottle in the workout bag. Additionally, electrolytes present in sports drinks can help regulate muscle damage and regulate electrolyte lost during exercise through sweat (Drobnic et al. 2014).
Importance of Protein Intake for Athlete A
Athletes must refuel their bodies with high protein foods immediately after exercise, especially after resistance training. A minimum of 20-40 grams post exercise protein is to be consumed; Athlete A’s lower and upper limits of protein intake as calculated based on BM and daily caloric intake are 87.6 g of protein per day and 131.4 g of protein per day. Such should include 3-4 grams of leucine per serving to increase muscle protein synthesis. Additionally, in alignment to the literature discussed above, 20g of whole egg protein is important for stimulating of muscle growth especially in young athletes. Required amounts of leucine rich protein intake in addition to carbohydrates immediately after exercise is crucial to turning form the catabolic state to anabolic state. The breakdown of muscle tissues ceases as proper nutrient intake upregulates process underlying muscle repair and growth whilst replenishing the glycogen content of muscles.
Behavior Change
Table 4: Behavior change for athlete A
| Behaviour change | Processes of change | Barriers to change |
| The problem-solving model: positive behavioral outcomes are the result of the focus on particular problems. Examples include setting clear goals, action plans and following them | Action Planning: engagement for both coping-planning and action-planning for diet and physical activity Self-regulation: assessing problem solving and self-monitoring Perceived importance: healthy diet, level of physical activity Monitoring: increases awareness of desired outcome | Lack of experience on how to solve problems Irrelevant information Indifference and helplessness Lack of confidence Mental set and functional fixedness |
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References
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Burke, L. M. (2015). Re-Examining high-fat diets for sports performance: Did we call the ‘Nail in the Coffin’ Too Soon? Sports Medicine, 45(1), 33-49. https://dx.doi.org10.1007/s40279-015-0393-9
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Drobnic, F., Lizarraga, M. A., Medina, D., Rollo, I., Carter, J., Randell, R., Jeukendrup, A. (2014). FC Barcelona Sports Nutrition Guide: The evidence base for FC Barcelona Sports Nutrition recommendations 2014-216. Fc Barcelona Medical Services & The Gatorade Sports Science Institute, 88
Goulet, E. D. (2012). Dehydration and endurance performance in competitive athletes. Nutrition Reviews, 70(2), S132-S136. http://doi.dox.org.10.1111/j.1753-4887.2012.00530.x
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