The 1960s Era in Britain - Assignment Example

? Diet Analysis      Male Fitness Trainer’s Dietary Analysis Fitness trainers primarily perform anaerobic exercises. As such their exercising regime is characteristically shorter, speedier, quicker, and requires more muscle power. The fitness trainers are therefore, massive power athletes, who are driven by an immediate and very-short energy system. When fitness trainers train they primarily rely on the anaerobic glycolytic energy systems (ISSA, n.d d). Therefore, they need to develop massive muscles that have well developed quick-twitch muscles fibers. In order to acquire this, the fitness trainers should have a higher protein intake so as to ensure there is proper muscle repair in the fragile fast-twitch fibers. The higher protein intake also helps in maintaining a positive nitrogen balance (MedScape Reference, 2012). Muscle glycogen serves as the primary source of energy that replaces adenosine tri-phosphate. Less fats are required in the diet of a fitness trainer because not much fact is used in competition and training. The diet of a fitness trainer should also supply higher carbohydrate levels in comparison to all other food elements so as to replenish the glycogen supply necessary for performance and recovery. The recommendable rate of intake in this class of athletes is usually 15% fat, 30% protein and 55% carbohydrate (ISSA, n.d d). The male fitness trainer’s dietary regime conforms well to these recommendations. His protein intake is high enough to facilitate muscle building necessary for delivery of quick surges of energy. Additionally, these proteins facilitate muscle repair. The suitability to the diet in this regard is evidenced by the several servings of protein in the regime. These include egg whites (1serving), milk (1 serving), chicken breasts (1 serving) and turkey or salmon (2 servings). The recommendable servings should fall within the range of 5 to 7 (ISSA, n.d c). As such, the male fitness trainer has an appropriate number of servings. This relatively high supply of protein is sufficient for muscle building necessary to supply the short bursts of energy necessary in fitness training, which is anaerobic in nature. The male fitness trainer also supplements his whole food protein supply with protein powder and this serves well the purpose of the high supply of protein for fitness trainer (Bodybuilding.com, 2012). In addition to the sufficiency of proteins the fitness athlete has also ensured he takes a sufficient supply of low glycemic carbohydrates, which is important in supplying glycogen replenishments to the muscles. This prevents muscle degeneration that may result from tapping into muscles for energy. Unlike the high glycemic foods that offer short bursts of energy that do not provide long-term supply of energy, low glycemic foods are preferred because they offer a better long-term supply of energy. The preference of whole rye or wheat toast, oat meal and brown rice is an indicator of low glycemic diet consideration, which is an essential consideration for fitness trainers. The male fitness trainer also makes a significant consideration for fat inclusion in the diet. Fat is essential for cell membrane development and vitamin absorption for fat soluble vitamins (ISSA, n.d b). Typically fat should make up 25% to 30% of a person’s diet (ISSA, n.d c). Fatty acids may appropriately be acquired from lean protein foods, fish oil supplements and other plant oils. The athlete appropriately achieves this through the consumption of avocado, almonds, fish oil gel and olive oil. As such, his diet can be declared fat-sufficient. This is important because low-fat diets reduce nutrient and energy intake as well as exercise performance (ISSA, n.d b). The male athlete takes approximately 2-3 liters of water on a daily basis. This is a sufficient intake considering that some of the foods also contain water in them. The male trainer’s diet lacks supplements. There is a need for supplementation especially with regard to vitamins supply, which is essential in the utilization of other nutrients. As such, it would be prudent if the fitness trainer considered making supplementation of vitamins and other essential minerals. Female Fitness Trainer’s Dietary Analysis Dietary intake for female fitness trainers is akin to male fitness trainer’s diet. This is because they all engage in anaerobic exercises and their energy output is almost similar. However, there are slight differences between dietary regimes of male and female fitness trainers. The dietary needs of an individual are determined by his or her body size and gender. The demands of physical engagements also differ depending on their intensity and how long they are undertaken. Like the male fitness trainer, the female fitness trainer primarily relies on the anaerobic glycolytic energy systems (ISSA, n.d d). Therefore, they need to develop massive muscles that have well developed quick-twitch muscles fibers. In order to acquire this, the female fitness trainer should have a higher protein intake so as to ensure there is proper muscle repair in the fragile fast-twitch fibers. The higher protein intake also helps in maintaining a positive nitrogen balance. Muscle glycogen serves as the primary source of energy that replaces ATP. Less fats are required in the diet of a fitness trainer because not much fact is used in competition and training. The diet of a fitness trainer should also supply higher carbohydrate levels in comparison to all other food elements so as to replenish the glycogen supply necessary for performance and recovery. The recommendable rate of intake in this class of athletes is usually 15% fat, 30% protein and 55% carbohydrate (ISSA, n.d d). The female fitness trainer has sufficient supply of proteins consisting of egg whites (2 servings), chicken breasts (2 servings) and tuna (1 serving). These protein servings in a day are sufficient to support muscle development and repair. However, she needs to consider adding more proteins other than whole protein sources so as to meet her high protein demand efficiently. The protein servings in a day should be at least 5 to 7, and her diet fits into the range (ISSA, n.d d). However, there is a clear lack of supplementation on protein intake. Like the male fitness trainer, the female fitness trainer also needs sufficient energy. She supplies her carbohydrate needs through low glycemic foods such as oatmeal and fruits such as apples. However, her diet is notably deficient in terms of carbohydrate supply. Apart from one serving of oatmeal, there is no other clear distinctly carbohydrate packed food in her dietary plan. Other foods such as fruits may provide carbohydrate, but their supply is not as sufficient as the power packed carbohydrate food. The fact that she only has a single serving of carbohydrate implies that she is likely to have an energy supply deficiency, which may make her unable to support her exercise regime. The low carbohydrate supply is likely to diminish her energy supply and the body may be forced to utilize the muscles in a manner that will lead to their degeneration. This will highly likely negate the muscle-building already achieved by the well planned protein intake. Additionally, she may get more exhausted after exercise sessions because the body will be unable to replenish its energy levels (Bergstrom & Hultman, 1972). The female fitness trainer gets her fat supply from foods such as avocado and a mix of nuts. However, there is notably no supply of essential fatty acids such as linoleic acid, which are not naturally produced by the body. The lack of such essential fatty acids as well as sufficient carbohydrates could negatively affect the performance of the female fitness trainer (ISSA, n.d b). Notably, her dietary regime also lacks a clear definition of her water intake. Supposedly, this clear lack of information on how much water she takes implies that she probably takes water randomly. Adequate fluid intake is necessary for rehydration, and a shortage of fluid intake may negatively affect performance (ISSA, n.d a). The female fitness trainer also lacks supplements in her diet. Supplements are necessary for female athletes due to challenges such as osteoporosis, which often affects women athletes (ISSA, n.d e). As such, supplements such as calcium and iron are often recommended, but in her case there is a clear lack of supplements in the diet (ISSA, n.d e). In conclusion, both athletes have met the protein requirement with regard to whole proteins. However, there is a clear deficiency in the supply of carbohydrates in the female trainer’s dietary schedule. She only has a single serving of oatmeal. Additionally, she does not supplement her whole protein sources and there is no clear water intake rate within the definition of her diet. She also lacks any form of supplements and essential oil supplies. In a nutshell, her dietary regime is significantly deficient, when compared to her male counterpart. The male fitness trainer has a relatively better dietary regime, but it also lacks clear provision of important supplements such as vitamins. Therefore, both dietary regimes have deficiencies that need to be remedied. General Dietary Requirements for Athletes Athletes, whether male of female engage in lengthy periods of training and actual competition that require a constant supply of energy, but not at explosive bursts like is the case with fitness trainers or bodybuilders. Athletic sports are oxidative sports in nature. They require oxidative endurance for events that are long distance. The athletic activities are dominated by slow twitch muscle activities. As such, high levels of carbohydrate are necessary to supply energy by sustaining glycogen stores. The carbohydrates should however, be supplied by low glycemic carbohydrates, and high glycemic foods with empty calories and low dietary values avoided. The low glycemic foods are preferable because they ensure that there is a constant and long-time supply of energy (ISSA, n.d f). High glycemic foods are not preferable because they cause spikes in energy levels, which do not last to support long-distance engagements that take plenty of time. The athletes also supply part of their energy using fatty acids and therefore, there is a need to have moderate fat intake including essential fatty acids. Protein intake should be low, however; the level should be optimally balanced to support muscle repairs on muscles that get worn out during long exercising and competition periods. The recommendable dietary regime usually consists of the three essentials in rates of 25% (fat), 15% (protein) and 60% (carbohydrate) (ISSA, n.d f). Male Athlete Sample Diet Analysis The male athlete has six servings of low glycemic carbohydrates in a day and this is within the recommendable limit of 5 to 7 servings (ISSA, n.d c). The servings consist of oatmeal, brown rice, pasta and whole wheat slices. The total servings offer calories amounting to approximately 700 calories in a day and this is sufficient to support the glycogen supply of energy to the muscles. There is no notable supply of high glycemic energy in the diet and this is indeed healthy for the male athlete. The sample athlete meal in this case provides 5 servings of proteins. These include grilled or baked salmon, Andro-blend protein supplement, Turkey breast, shrimps and chicken breasts. For an endurance athlete, this is more than enough. Endurance athletes only require minimal protein supply to support muscle repair rather than to build muscles. These servings of protein are likely to increase the building of the athlete’s muscles, and he may eventually have to tone down. The supply is more than repair needs considering that the whole food proteins are further supplemented by protein supplement scoops meant to enhance quick muscle gain for bodybuilders (Bodybuilding.com, 2012). Therefore, I find this diet wrongly structured in relation to protein levels, which should be approximately at 15% in relation to carbohydrates and fats. The male athlete gets his essential fat supplies from olive oil (2 servings of about 7 tablespoons per day) and peanut butter. This supply is seemingly sufficient considering that there is also some more fat supply from the foods prepared using the conventional cooking fat. Additionally, specific food supplies such as chicken and salmon may have some fat content. Therefore, the fat supply meets the sufficiency required. The supply of vitamins and minerals is well met through several vegetable and salad servings including fruits, beans and greens. However, these provisions cannot definitely meet all the mineral and vitamin requirements. As such, it is necessary to have supplementation. Unfortunately, the male athlete lacks proper supplementation of essential minerals and vitamins. His diet seems to solely rely on vegetable and whole food sources. The only evident supplements include protein supplements through scoops of powdered protein and essential fat supplements. As such, the diet can be declared supplement deficient. Finally, water intake is an essential part of diet and from the analysis of the diet this can be declared sufficient because the athlete takes an estimated 80 oz of water in a day. This is in addition to any water within the foods taken and since this is evenly taken between meals, there is proper regularity in intake of water. In conclusion, the male athlete diet meets the standards required to support oxidative sporting in relation to carbohydrates and fats. However, the protein intake is found to be more than necessary and supplementation for essential minerals and vitamins is deficient. As such, there is a need of moderation of protein intake and provision of proper supplementation for vitamins and minerals. Female Athlete Sample Diet Analysis Like their male counterparts, female athletes engage in lengthy periods of training and actual competition that requires a constant supply of energy, but not at explosive bursts like is the case with fitness trainers or bodybuilders. Athletic sports are oxidative sports in nature. They require oxidative endurance for events that are long distance (ISSA, n.d f). The athletic activities are dominated by slow twitch muscle activities. As such, high levels of carbohydrate are necessary to supply energy by sustaining glycogen stores. The carbohydrates should however, be supplied by low glycemic carbohydrates, and high glycemic foods with empty calories and low dietary values avoided. The recommendable dietary regime usually consists of the three essentials in rates of 25% (fat), 15% (protein) and 60% (carbohydrate) (ISSA, n.d f). The sample female athletes’ diet analyzed in this case supplies much of its carbohydrates through low glycemic carbohydrates consisting of whole wheat toasts, whole cereals and oatmeal. Triscuits and baked chips are also used as part of the carbohydrate supply, but the overall carbohydrate servings and total intake is deficient. There are only two servings in a day and this is short of the recommendable 5 to 7 servings of low glycemic carbohydrate foods in a day (ISSA, n.d c). The deficiency is likely to lead to muscle degeneration and extreme exhaustion after exercises or competitions. The protein supply for the female athlete comes from at least five servings consisting of 3 egg whites, low fat milk, chicken or turkey sandwiches, beef jerky, chicken or fish and cheese. These servings of protein may be fit for a bodybuilder of fitness instructor, but definitely not appropriate for an athlete involved in oxidative exercises. Athletes in this category only require optimal protein supplies necessary for muscle repair. However, the supply in this case is likely to lead to muscle building, which will reduce sporting efficiency and performance (Bergstrom & Hultman, 1972). Like the male athlete’s diet, this diet is also heavily skewed in amounts of proteins and there is a need to reduce the proteins and increase the carbohydrates. The supply of fats from the female diet is seemingly sufficient considering that there are two dietary provisions of fish oil (Nordic naturals), and more common fat supplies in other dietary provisions cooked using cooking oil. However, it would be prudent if other essential fatty acids such as linoleic acid were supplied through supplements (MedScape Reference, 2012). There is multi-vitamin supplementation, but there is no essential minerals’ supplementation. This is extremely necessary considering that the female athlete diet only makes provision for two vegetable servings, which cannot definitely supply the necessary levels of vitamins and minerals required by the female athlete (MedScape Reference, 2012). Notably, the supplied vegetables are frozen and less likely to supply enough vitamins and minerals. Therefore, supplementation is necessary in this regard, and perhaps a replacement of frozen vegetables with fresh vegetables would be better. Finally, there is no clear highlight on water intake and this is a clear deficiency in the diet because water is an essential aspect of diet In conclusion, the female athlete’s diet is significantly deficient in many aspects. There are no enough carbohydrate servings, too much protein supply, low vitamin supply and total lack of supplementation on minerals. References Bergstrom, J., & Hultman, E. (1972) Nutrition for Maximal Sports Performance. Journal of American Medical Association, 221 (9), 999-1004. Bodybuilding.com (2012). Eight Muscle Building Essentials, retrieved from http://www.bodybuilding.com/fun/musclebuilding_essentials.htm Celejowa, I., & Homa, M. (1970). Food Intake, Nitrogen and Energy Balance in Polish Weight Lifters, during Training Camp. Nutrition and Metabolism 12(1), 259-274. ISSA (n.d a). Water and Oxygen. Retrieved from Lecture Notes Online Web site: https://www.issatrainer.com/courses/SPN_Course/courses/6unit/2_6unit.cfm ISSA (n.d b). The Essential Fatty Acids. Retrieved from Lecture Notes Online Web site: https://www.issatrainer.com/courses/SPN_Course/courses/5unit/4_5unit.cfm ISSA (n.d c). Dynamic Nutrition Supplement and Eating Plan Examples. Retrieved from Lecture Notes Online Web site: https://www.issatrainer.com/courses/SPN_Course/courses/14unit/5_14unit.cfm ISSA (n.d d). 15% Fat, 30% Protein, 55% Carbohydrate Performance Nutrition Plan. Retrieved from Lecture Notes Online Web site: https://www.issatrainer.com/courses/SPN_Course/courses/14unit/6_14unit.cfm ISSA (n.d e). Measures That Can Be Taken To Prevent the Female Athlete Triad? Retrieved from Lecture Notes Online Web site: https://www.issatrainer.com/courses/SPN_Course/courses/17unit/2_17unit.cfm ISSA (n.d f). Rationale behind the different performance eating plans Retrieved from Lecture Notes Online Web site: https://www.issatrainer.com/courses/SPN_Course/courses/14unit/4_14unit.cfm MedScape Reference (2012). Nutrition for the female athlete, retrieved from http://emedicine.medscape.com/article/108994-overview#aw2aab6b3 Appendix MALE FITNESS TRAINER’S DIET Menu #1 Meal # 1 2 egg whites 2 slices whole wheat or rye toast ? of avocado 1 cup coffee 1mik 1 sugar Meal # 2 11-15 Almonds 1 medium apple Meal # 3 3-4 ounces Chicken Breast 1 cup of mixed vegetables ?- ? cup pasta or rice Meal # 4 (post workout meal) 1 Banana 1 scoop protein powder (28grams protein, 5g carbs, 1 g fat) Meal #5 1/2 cup of brown rice 1 cup Asparagus or broccoli or mixed greens 3 ounces Turkey Breast or Salmon 1.5 cups romaine lettuce 2 tsps olive oil dressing Meal #6 Protein and veggies Repeat meal 5 minus rice 3 ounces Turkey Breast or Salmon 1.5 cups romaine lettuce 2 tsps olive oil dressing or Protein shake (shake mix and water) FOR A MALE FITNESS TRAINER Menu  #2 Meal # 1 4 egg whites (diced onions, mushrooms, peppers) scrambled 1/3 cup oatmeal (measured dry uncooked) 1 apple 1 espresso no sugar Meal # 2 11-15 Almonds ? cup cottage cheese 1 pear, apple or peach Meal # 3 4 ounces Turkey Breast 2 ounce sweet potato mixed greens with 2 tsps olive oil dressing, 2 tsps balsamic, salt, pepper) Meal # 4 ( post workout meal) 1 banana 1 scoops protein powder (28grams protein, 5g carbs, 1 g fat ) 1 scoop of oatmeal Meal # 5 4 ounces Chicken Breast or Tuna 1.5 cup Spinach Medium tomato 1.5 cups romaine lettuce 2 tsps olive oil dressing -Water intake would be throughout the day 2-3liters. - 2 fish oil gel capsules would be taken in the morning along with vitamins FEMALE FITNESS TRAINER’s DIET Male Athlete’s Diet Sample Meals   Calories Protein (g) Carbs (g) Fat (g) Water             Oatmeal (1 serving= 1/2 cup dry) Andro Blend Protein (2 scoops) Peanut Butter (1 tbsp) 150 160 100 5 26 5 30 4 3 3 2.5 8 16 oz TOTALS   410 36 37 13.5               CEN-TRO-PLEX™ Advanced Meal Replacement (1 serving) 390 40 40 8 16 oz             Grilled or Baked Salmon (7oz) Brown Rice (.5 cup) Vegetable broccoli, beans... (1 cup) 280 100 80 40 0 0 0 22 14 14 0 2 16 oz TOTALS   460 40 36 16               Grilled Shrimp (7oz) Pasta (1 cup) Marinara Sauce (w/ 2 tsp olive oil) 170 221 80 40 8 0 0 43 0 1 1 10 16 oz TOTALS   471 40 43 12               Turkey Sandwich Turkey Breast - lean (7 oz) 2 slices whole Wheat Swiss Cheese (.5 oz or 1 thin slice) Miracle Whip Lite (1 tbsp) Add mustard, tomato, lettuce if desired . 210 140 53 37 42 0 4 0 0 24 1 2 2 2 4 3   TOTALS   440 46 27 11               Grilled Chicken Breast (7oz) Brown Rice (.5 cup) Mixed Vegetables (1 cup) w/ Olive Oil (.5 tbsp) 218 100 80 60 46 0 0 0 0 22 14 0 2 0 2 7 16 OZ TOTALS   458 46 35 11 http://www.cenergynutrition.com/meal_plans.php Female Athlete’s Diet Breakfast 3 egg whites 1 slice of whole wheat toast or 1 cup oatmeal or 1 bowl of cereal 2 Fish Oil (Nordic Naturals) and 1 multi vitamin Post workout Low fat chocolate milk (8-12 ounces) Lunch Turkey or chicken sandwich (whole wheat Bread) or chicken and brown rice or turkeys wrap (whole wheat tortilla) 1 handful baked chips or triscuits Baby carrots or salad Snack Fruit (fresh) 1 string cheese or Beef Jerky or 1 tbs Peanut Butter on an apple Dinner Chicken, Turkey or Fish (Size of 2 decks of cards) Salad (Eat First) (use Italian or vinaigrette dressing) Veggies (buy frozen) Fish Oil (Nordic Naturals) Snack 1 string cheese or 1 cup of low fat cottage cheese Read More