Analysis of an Athlete's Health

1. Interview An Athlete Assignment
Your name:Stefany Alvarez
Date:12-1-2017
Athlete’s Name: Mary Hannon
Sport or activity: Lifting and Cardio and skiing
Gender: Female
Height: 5 ft 6 in
Weight: 120lbs
Preparation: (10 points)
List ten questions that you plan to ask your athlete pertaining to their
nutrition, physical activity, competition routines, usual recovery patterns,
and/or anything else that it pertinent to their activity (3 points).
1.How often to you exercise and for how long?
2.Do you fuel yourself before your exercise? If so, what do you usually eat?
3.How do you fuel yourself after your workout?
4.Do you feel energized during the exercise?
5.What are your fitness goals?
6.What are your nutritional goals?
7.How long after your exercise do you eat?
8.What times during the day do you feel that your work out is most effective?
9.Do you warm up and cool down before and after your exercise?
10. Do you fuel yourself differently depending on the exercise?
Sports nutrition interview:

2. Print this page, the 24-hour recall table (pg 6), and the physical activity table (pg 7) prior
to your interview. Leave some space under each question so that you can write in key
words or phrases during the interview.
1.What are the carbohydrate and protein recommendations (per kg body
weight) for their sport or activity? What are the acceptable macronutrient
distribution ranges for carbohydrates, protein, and fat? (2 pts)
Mary should consume about 300g of carbohydrates, about 75g of protein, and about
55g of fat daily.
2. What are some factors that might affect hydration status of this type of
athlete? Think about clothing, thirst, weather, training, etc. (2 pts)
When Mary performs aerobic exercises she may need more water because the
exercises uses more oxygen. Mary likes to wear shorts to the gym so she is cooled
easily and the gym’s temperature is not to warm or cold.
3. Are there any micronutrients that are particularly important for their
sport? ex. Calcium, iron, magnesium, etc. (2 pts)
It’s important for Mary to consume plenty of calcium because she does a lot of lifting
exercises and calcium helps with muscle contractions along with sodium chloride and
potassium . Mary also needs to consume adequate amounts of iron because she has
medical history of anemia. If Mary is looking to build muscle then consuming adequate
amounts of zinc is necessary. Lastly Mary should intake vitamin E and C for muscle
repair.
Joe Franco (November 20, 2013) Nutrition: An Overview Of The Five Nutrients!
https://www.bodybuilding.com/fun/franco5.htm
References: (1 pt) Must cite at least one reputable reference you used for
background information.
Interview and Analysis:

3. Type a short summary (3-4 sentences each) of the athlete’s responses to
your questions. Copy and paste your questions from the previous section
and type responses below them (5 points).
1.How often to you exercise and for how long?
Mary exercises five days a week for 80 minutes. Some days that she feels really
tired she only exercises for about 30 minutes but she listens to her body on how long
she should be at the gym. She likes to use the weekends as rest days so she is
energized for the week.
2.Do you fuel yourself before your exercise? If so, what do you usually eat?
Mary doesn’t eat intentionally for her work outs but she tries her best to eat
balanced meals. Mary usually eats three times a day but sometimes a meal gets
skipped or a snack is added.
3.How do you fuel yourself after your workout?
Mary likes to drink a protein shake in 12oz. water after her workouts to promote
tissue repair and muscle gains, additionally she likes to drink at least 7oz. of water.
Mary also makes sure that she eats plenty of veggies after her workout because it
makes her feel refreshed and healthy.
4.Do you feel energized during the exercise?
Most days she feels energized but some days are harder than others. Mary
knows that sleep and nutrition have a huge impact on her performance at the gym. Mary
feels the most energized if she had a filling breakfast, iron supplements, and plenty of
water.
5.What are your fitness goals?
Mary’s fitness goals is to get muscle gains in her arms and gluteus. She is
training to make a sub 6 minute mile on the treadmill. Mary also is training to have toned
quads and abs.
6.What are your nutritional goals?
Mary’s nutritional goals is to eat less sugar and empty carbohydrates. She knows
that she needs to drink more water but sometimes she struggles to do so. Mary is trying
to consume meat from sources other than meat but she still enjoys an egg every
morning.
7.How long after your exercise do you eat?

4. Mary will drink her protein shake right after her workout but it may be an hour or
two before she eats a full meal. Sometimes she is not hungry yet for a full meal or every
now and then her stomach doesn’t feel well after she trains so she doesn't want to eat.
8.What times during the day do you feel that your work out is most effective?
Mary likes to workout in the late morning between 9am-11am because that is the
time that she is most awake. The gym is also pretty empty around those times so Mary
has more options to get the most out of her workout. She has tried going to the gym in
the afternoon but she felt drained of energy.
9.Do you warm up and cool down before and after your exercise?
Mary uses the 1/4 mile walk to the gym as her warm up. About each day that she
goes she runs a mile at a fast tempo then starts lifting, if she is doing squats she does a
warmup set without weight to get her hips warm. To cool down Mary uses the walk back
home.
10. Do you fuel yourself differently depending on the exercise?
Mary doesn’t change what she eats depending if the exercise is aerobic or
anaerobic because most days she does anaerobic exercises. When Mary took Abs and
Glutes at in pervious years she didn’t eat breakfast before the class because she would
feel sick if she ate. Now it varies on what time she wakes up and what time she goes to
the gym.
Athlete’s 24 hour recall (Date: 11-8-2017) 5 points
Meal or Snack Food Item Amount
Breakfast Eggs and toast 1 large egg 2 slices of
wheat bread
Lunch Green Salad 1 cup of spinach, 1/4 of
cucumber, handful of
grape tomatoes, and
1/4 of sprouts

5. Weekly exercise routine: (3 points)
Snack Protein Drink 12oz.
Dinner Toastadas 1 cup of corn tortillas,
1/4 chopped tomatoes,
1/4 cup of shredded
lettuce, 1/4 cup of
guacamole
DAY TYPE OF
ACTIVITY
INTENSITY DURATION
Sunday
Rest Day
Monday
Lifting/Leg Day Moderate to
intense
70 minutes
Tuesday
Lifting/All Body Moderate 60 minutes
Wednesday
Cardio Moderate to
intense
40 minutes
Thursday
Lifting/Arms Moderate to
intense
70 minutes
Friday
Lifting/All Body Moderate 60 minutes
Saturday
Rest Day

6. Analysis:
1. How many calories is the athlete currently consuming? Based on
SuperTracker, is this an appropriate level of calories? (2 points)
Mary only consumes 762 calories a day, this is not a healthy amount,
she only consumes about 1/4 of the daily recommendation.
2. What is the athlete’s macronutrient distribution? Based on your
previous research, is this an appropriate distribution? (2 points)
52% calories come from carbohydrates, 21% comes from protein, and 29%
comes from fat. Mary’s nutrient distribution is good for her calorie intake, however
she needs to consume about 1238 more calories.
3. How many grams of carbohydrates and protein is the athlete
consuming on a daily basis? What is this in grams/kg*? Is this
appropriate for their sport or activity? (3 points)
Mary is consuming 41g of protein and 99g of carbohydrates about daily. Mary
needs to consume 34 grams more of protein and 200 grams more of carbohydrates to
fuel her properly.
4. Did the athlete eat or drink anything prior, during, or after exercise?
Was there anything related to their eating or fluid patterns
surrounding workouts that would improve their performance and/or
recovery? (2 points)
Mary drinks a protein supplement after her exercise but Mary needs to consume
more carbohydrates and protein before and after her workouts.
5. Does this athlete have any particular micronutrient deficiencies?
What could the athlete consume (specific foods) or do to increase
their intake of those particular nutrients? Cite sources. (2 points)
To consume more carbohydrates Mary could eat whole wheat bread with her
lunch or brown rice. Mary could add grilled chicken to her daily salads to eat more

7. protein. Mary also has low levels of calcium and potassium. To consume more calcium
Mary could mix her protein powder with almond milk instead of water. To consume more
potassium Mary could add potatoes or bananas to her meals.
(2017) A Guide to Calcium-Rich Foods
https://www.nof.org/patients/treatment/calciumvitamin-d/a-guide-to-calcium-rich-foods/
Matthew Kadey (May 19, 2016)The Ultimate List Of 40 High-Protein Foods!
https://www.bodybuilding.com/content/ultimate-list-40-high-protein-foods.html
Carbohydrates
https://www.hsph.harvard.edu/nutritionsource/carbohydrates/
(July 9, 2008)APPENDIX B. FOOD SOURCES OF SELECTED NUTRIENTS
https://health.gov/dietaryguidelines/dga2005/document/html/appendixB.htm
Part three: Recommendations
1. List the three recommendations that you provided for the athlete and
why you gave this advice. (3 points)
A. I recommend that Mary should make an effort to eat more protein and carbohydrates
in order for her to achieve the muscle gains that she wants.
B. More calcium is necessary for Mary’s diet so she continues to have strong bones and
so that her muscles are working affectively.
C. I recommend for Mary to record her what she eats daily and compare it to her daily
activity to ensure that she is getting fueled properly.
What did you learn from this interview process? Do you have any
suggestions to make this a better learning experience for future classes?
(2 points)
I learned that some people eat a lot less food than they think they are. I live
with Mary and I thought that she ate plenty but now after doing the
calculations I am worried for her health. As for the assignment I don’t have
any suggestions, I enjoyed the breakdown.