Background
Case presentation
The Athlete
Item/description
|
Amount (g)
|
---|---|
Meal 1
| |
Scrambled egg | 150 |
Oats | 40 (dry) |
Meal 2
| |
Chicken breast | 170 |
Broccoli | 150 |
White rice | 40 (dry) |
Meal 3
| |
Whey protein | 50 |
Meal 4
| |
Chicken breast | 170 |
White rice | 40 (dry) |
Sweet potato | 150 |
Meal 5
| |
Chicken breast | 170 |
White rice | 40 (dry) |
Sweet potato | 150 |
Meal 6
| |
Whey protein | 25 |
Apple | 100 |
Totals
| |
Energy (kcal) | 2128 |
Carbohydrate (g) | 212 |
Fat (g) | 28 |
Protein (g) | 257 |
Goals of the intervention
Metabolic assessment
Calculations
Diet and activity recordings
Anthropometric assessment
Characteristic
|
Value
|
---|---|
Age (y) | 21 |
Height (cm) | 178.5 |
Body mass (kg) | 86.0 |
BMI (kg/m2) | 27 |
Body fat (%) | 14 |
Fat mass (kg) | 11.7 |
Fat-free mass (kg) | 74.3 |
Maximal oxygen uptake (ml/kg/min) | 49.0 |
Maximal rate of fat oxidation (g/min) | 0.24 |
Fatmax (%V̇O2max) | 21 |
Resting metabolic rate (kcal/d) | 1993 |
Additional assessments
The intervention
Diet
Menu 1: Training day
|
Menu 2: Rest day
| ||
---|---|---|---|
Item/description
|
Amount (g)
|
Item/description
|
Amount (g)
|
Meal 1
|
Meal 1
| ||
Venison burger | 150 | Poached egg | 150 |
Poached egg | 150 | Oats | 50 (dry) |
Spinach | 50 | Whey protein powder | 30 |
Meal 2
|
Meal 2
| ||
Whey protein powder | 60 | Tuna (tinned) | 130 |
Creatine | 5 | Asparagus | 100 |
Brazil nuts | 20 | Macadamia nuts | 30 |
Meal 3
|
Meal 3
| ||
Mackerel | 150 | Chicken breast | 150 |
Brown rice | 100 | Sweet potato | 150 |
Salad leaves | 50 | Almonds | 20 |
Avocado | 50 | ||
Apple cider vinegar | 12 | ||
Meal 4
|
Meal 4
| ||
Turkey breast | 155 | Salmon fillet | 140 |
White Basmati rice | 100 (dry) | White Basmati rice | 50 |
Mushrooms | 100 | Broccoli | 100 |
Coconut oil | 12 |
Snack
| |
Snack
| Chocolate flavored mousse | 50 | |
Full-fat cottage cheese | 225 | Coconut Oil | 12 |
Totals
|
Totals
| ||
Energy (kcal/d) | 2413 | Energy (kcal/d) | 2246 |
Carbohydrate (g) | 137 | Carbohydrate (g) | 143 |
Fat (g) | 119 | Fat (g) | 96 |
Protein (g) | 207 | Protein (g) | 212 |
Conditioning
Day (time)
|
Weeks 1-7
|
Weeks 8-10
|
Weeks 11-14
|
---|---|---|---|
Monday (AM)
| Rest | Sprints | Sprints |
10 × 10–15 sec | 10 × 10–15 sec | ||
Monday (PM)
| RT | RT | RT |
Chest and back | Chest and back | Chest and back | |
Tuesday (AM)
| Rest | Rest | Incline walk on treadmill |
40 minutes | |||
Tuesday (PM)
| RT | RT | RT |
Legs | Legs | Legs | |
Wednesday (AM)
| Rest | Incline treadmill walk | Incline treadmill walk |
40 minutes | 40 minutes | ||
Wednesday (PM)
| Rest | Rest | RT |
Shoulders and Arms | |||
Thursday (AM)
| Rest | Rest | Incline treadmill walk |
40 minutes | |||
Thursday (PM)
| RT | RT | RT |
Shoulders and arms | Shoulders and arms | Shoulders and arms | |
Friday (AM)
| Rest | Incline treadmill walk | Incline treadmill walk |
40 minutes | 40 minutes | ||
Friday (PM)
| Circuit training | RT | RT |
30 minutes | Legs | Legs | |
Saturday (AM)
| Rest | Rest | Incline treadmill walk |
40 minutes | |||
Saturday (PM)
| Rest | Rest | Rest |
Sunday (AM)
| Rest | Rest | Rest |
Sunday (PM)
| Rest | Rest | Rest |