The Nutritional Content of an Athlete's Diet - Case Study Example

Section/# Barbara’s Nutrition Case: A Review of Determinants and a Recommendation of Prospective Changes Thecase in question, that of a 20-year-old female cross country runner, illustrates the need for careful planning and understanding the way in which human nutritional needs are met. Essentially, as can be recognized by almost each and every stakeholder, regardless of their level of nutritional expertise or education, different lifestyles and different body types require different determinants of overall health and nutrition. Again, returning to the case in question, the reader can easily note that the individual is in relatively good health, has a BMI of less than 20, currently measured in 19.5, exercises regularly, and attempts to be a balanced diet and maintain a regimen that promotes overall good health. However, even within this example there are aspects of nutrition that are somewhat remiss; and could stand to be improved upon. It will be the focus of this analysis to analyze the case of this young female cross country runner and indicate key changes in nutritional intake as compared to her existing regimen that would promote good health and provide her with the best overall potential for benefiting her body over time. It is the hope of this particular analyst that such a level of discussion will not only be beneficial with regard to understanding this case to a more full and complete degree, but also with respect to shedding light on the way in which young athletes engage with the topic of nutrition and how this fundamental determinant is of extraordinary importance with respect to the end goals that they seek to gain from their workout regimen. As the individual has recently complained of in her legs, not being able to match her personal record, set approximately one year ago, or maintain a regular period, nutritional inactivity analysis that will herein be performed will specifically focus on addressing these points of interest and explaining what steps the individual might take a means of addressing them. Delving directly into the case at hand, it has been well understood by a variety of nutritionalists and physicians over the past few years that nutritional needs of women during key hormonal peak periods of activity, including menstruation, pregnancy, and lactation, are discernibly different as compared to other times throughout the life of the individual. As a direct result of this, scholars such as Meyer et al. (2007) have denoted that during the premenstrual cycle, an increased nutritional need exists for both iron and calcium. From a review of the patient’s activity and nutritional intake, it appears as if neither calcium nor iron is represented to a sufficient degree. As a means of correcting this, dairy products, red meat, seafood, beans, fruit, dark leafy greens, fortified orange juice and enriched breads should be included within her diet (Berning & Steen, 2008). For the most part, the diet of the individual in question is concentric on replacing lost carbohydrates; not on addressing vitamin or mineral loss that is either the result of the exercise she regularly undertakes or as the result of unique menstrual needs. However, the patient should be forewarned that even if she does incorporate a higher level of iron and calcium into her diet as a means of addressing her unique menstrual needs, this is not a guarantee that her cycles will return. Essentially, healthcare researchers have noted a variety of cases of young female athletes that do not have regular cycles as a function of the fact that they actively push their bodies to the extreme (Couzy et al., 2009). As such, missing periods or not having a regular menstrual cycle is rather commonplace within this specific demographic of individuals. Similarly, in terms of the frustration that the female athlete has expressed concerning her inability to match her personal record, set the previous year, it can partially be attributed the fact that her current diet is one that is oversaturated with carbohydrates and does not account for other nutritional needs that the body has as a result of exercise (Manore et al., 2007). Essentially, the individual is establishing her daily nutritional needs based in very much the same way an individual that was recovering for or planning to run a marathon might behave. Her diet is loaded with carbohydrates. Although these are of course an important part of replacing the body’s energy and allowing it to quickly synthesized sugars as a means of replacing the energy that is lost and engaging with the next day’s exercise regimen, they cannot be seen as a sufficient replacement of other vital nutrients and vitamins that the patient should ingest. Based upon the daily nutritional intake that had been defined within the case study in question, it is also clear that the individual is focus on ensuring that adequate uptake in protein is also provided. Whereas this is no doubt with respect to an individual that is physically active and maintain a strict workout regimen, Moses nutritionalists and physicians agree that natural protein is far more beneficial to the human body as compared to the that can be found fortified protein bars, shakes, or other such nutritional supplements. As a function of this, it would be the recommendation of this particular analyst that the individual refrain from taking protein fortified foods or beverages an attempt to expand their diet or well; inclusive of minerals and vitamins that are found within natural foods as compared to those that are fortified within two specifically designed to be consumed by athletes (Bergström & Hultman, 2012). In terms of the apes in her legs that the individual is regularly experiencing, that is partially attributed to a lack of water prior to exercising, the lack of sodium, lack of potassium, or even a potential lack of magnesium within the diet (Capisti et al., 2002). As indicated previously, individual’s diet is focused mainly and exclusively on the inclusion of starkly foods that can provide a high level of carbohydrates to replace the energy was burned as a result of the morning runs that she regularly engages in (Burns et al., 2004). However, the high-protein and high carbohydrate foods are not in and of themselves sufficient to address the unique mineral and vitamin needs that the active body has on a daily basis. Whereas it would of course be recommended that the individual patient increases the intake of magnesium and potassium within their daily diet, this might not be possible based upon the overall constraints of time and financial restrictions of seeking to cook/eat an extraordinarily well balanced diet (Maughan, 2008). With his mind, nutritionalists could recommend a daily multivitamin as a means of replacing the unit potassium or magnesium that is that is lost as a function of the illustrated exercise regimen. Research has specifically indicated that magnesium plays an essential role in the synthesis and stabilization of ATP (adenosine triphosphate-the compound that is most directly responsible for the creation of cell energy) (Dohm, 2004). As a result of this pivotal role, magnesium deficiencies can oftentimes be exhibited within active individuals in the form of muscle aches or cramps. Returning to the issue of cramps or muscle aches, the daily intake of water that the individual has denoted they ingest is not sufficient. More specifically, the individual wakes up and ingests approximately 1 pint of water prior to their exercise (Grandjean et al., 2003). This is the recommended amount of water that an individual should drink every morning; regardless of whether or not they are an avid sportsman or whether or not they live a relatively sedentary lifestyle. As such, the individual also exhibits a daily regime that is not inclusive of rehydrating during her runs. Ongoing medical and nutritional research indicates that any active exercise that takes longer than 20 minutes should necessarily include periods of rehydration (Burke & Deakin, 1994). As the body becomes dehydrated, especially during early morning exercise (a point in time in which the body is already naturally dehydrated as a result of sleep), the individual is compounding this issue by engaging in exercise lasting anywhere from 35 minutes to well over 120 minutes without rehydration. This is a recipe for muscle cramps and aches as the body’s ability to circulate nutrients and provide for rapid osmosis of energy and removal of cellular waste is impeded by levels of dehydration. In order to correct this particular issue, it would be relatively easy for the individual to implement a rehydration schedule; one in which after every 20 minutes of exercise, in this case running, a rehydration period in which water is ingested was required within her workout regimen. Similarly, the case study indicated that the individual drinks during her afternoon workout only when thirsty. As indicated in a variety of scholarly literature, drinking when thirsty is not sufficient to maintain healthful levels of hydration (Burke et al., 1991). If the student is only drinking when thirsty during her evening workout, it is all but certain that she will be experiencing dehydration; perhaps even acute dehydration. Another vital issue with respect to working out and the means by which the body repairs and recovers from this process, as well as gains valuable nutritional energy for the next subsequent exertion, sodium plays an invaluable role (Gleeson & Bishop, 2008). Whereas the overall amount of sodium that is represented within the individual patient’s diet is unknown, it is clear that the individual might not be maintaining high enough levels of sodium during or immediately after the workout in question. This is also partially attributable to the muscle aches that she has been experiencing within her legs. One particular recommendation that could be made with respect to this issue has to do with changing the point in time in which she drinks a sports drink. Essentially, a sports drink is generally nothing more than water with sodium; usually with the addition of some flavouring or colouring to make the drink itself appear and taste somewhat more palatable. However, within the current regimen, the individual drinks this sports drink in the late to mid afternoon (Sanborn et al., 2000). However, the body is craving a direct level of sodium immediately after and during the workout in question. Whereas it might not be feasible for her to drink the sports drink during the workout, drinking it once she returns home and/or prior to her breakfast would potentially ameliorate the muscle aches that she has been experiencing lately. Sodium is essentially important as a result of the fact that it is one of the few positively charged mineral ions that act as electrolytes in the cellular process. The body utilizes sodium to regulate body fluid balance, maintain blood pressure, and aid in the impulse generation, and nerve sensitivity of muscle contraction. As a direct result of this, the importance of sodium within the diet is essential; not only as it relates to maintenance of effective body function but also with respect to the potential for low sodium levels to negatively impact upon muscle pains and aches in a post-workout dynamic. From the case study indicated and discussed above, it is clear and apparent that the individual patient is following many best practices of maintaining proper health and nutrition. However, it is also clear and apparent that she is ignoring vital issues relating to the sustainment of her own health. These are inclusive of the need for incorporating a certain level of fat into the diet, ensuring that relevant vitamins and minerals are present, eating fresh fruits and vegetables, and ensuring that hydration takes place not only when thirsty; but also at any point in time in which the body is exerted or otherwise utilizing more energy as compared to being in a relative state of stasis. Whereas it is true that the individual needs of an active young women can differentiate a great deal from another individual of the same age or demographic group, the issues that have been referenced herein are indicative of the deficiencies of nutrition that are plainly evident based upon the case study and based upon the level of activity that the young woman regularly engages with. Whereas it is laudable that she desires to beat her personal best, she should also be counselled from a physiological standpoint that her body will be undergoing continual change and setting new records each and every year is not something that she should come to expect. Bibliography Bergström, J & Hultman, E 2012, Nutrition for maximal sports performance.Jama, 221(9), 999-006. Berning, JR & Steen, SN 2008, Nutrition for sport and exercise. Jones & Bartlett Learning. Burke, L., & Deakin, V. (1994). Clinical sports nutrition. McGraw-Hill Book Company Australia Pty Ltd. Burke, LM Gollan, RA & Read, RS 1991, Dietary intakes and food use of groups of elite Australian male athletes. International journal of sport nutrition, 1(4), 378-394. Burns, RD Schiller, MR Merrick, MA & Wolf, KN 2004, Intercollegiate student athlete use of nutritional supplements and the role of athletic trainers and dietitians in nutrition counseling. Journal of the American Dietetic Association, 104(2), 246-249. 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