NAP project

APPENDIX A Athlete Profile Sheet Name Sydney Brewster Age 21 Gender Female Height 5’2” Weight 160 Typical Activities Walking, work (as a cook/server), ultimate frisbee 1

Name: Sydney Brewster Food Diary EXSC 507 Date: 1/22/2023 TIME OF DAY FOOD ITEM AMOUNT 7:00a Plain bagel 1 medium 7:00a Cream cheese 3oz 7:00a Regular brewed coffee 8oz 7:00a Milk ¼ cup 7:00a Sugar 2tbsp 9:00a Gushers 1 pack 9:00a Chex mix ½ cup 10:00a Blue Gatorade 16oz 10:00a Water 16oz 11:30a Applesauce ½ cup 1:30p Honey nut cheerios ½ cup 1:30p Sour patch kids 4oz 2:00 Water 16oz 2:00 Banana 1 serving 6:30p Soft pretzel 1 small 6:30p Ranch 2tbsp 6:30p Root beer 12oz 10:30p Kraft easy mac and cheese 2 cups 10:30p Lactose free milk 8ozj 2

11:00a Chex mix ½ cup 1:00p Chobani Greek yogurt 10 oz 1:00p Mango pieces ¼ cup 1:00p Lactose free milk ¼ cup 1:00p Peanut butter 2 tbsp 3:00p Spaghetti pasta 2 cups 3:00p Spinach 4 oz 3:00p Mushrooms 4 oz 3:00p Parmesan cheese 1 tbsp 3:00p Butter 2 oz 3:00p Pesto 2 tbsp 4:30p Water 8 oz Name: Sydney Brewster Activity Log EXSC 507 Date: 01/22/2023 T IME OF D AY A CTIVITY D ESCRIPTION I NTENSITY T IME IN M INUTES 12-6 Sleep Light 360 6-6:30 Grooming Light 30 6:30-7 Eat Light 30 7-7:25 Drive Light 25 7:25-7:30 Walk Moderate 5 4

7:30-8 Frisbee throwing Light-moderate 30 8-8:20 Stretching/dynamic warm up Light-moderate 20 8:20-9 Frisbee drills Moderate-high 40 9-9:10 Ultimate frisbee game High 10 9:10-9:30 Resting, walking along sideline Light 20 9:30-9:40 Ultimate frisbee game High 10 9:40-10:10 Resting, walking along sideline Light 30 10:10-10:20 Ultimate frisbee game High 10 10:20-10:30 Resting, walking along sideline Light 10 10:30-10:45 Walking to another field Light-moderate 15 10:45-11:45 Sitting on sideline, watching game Light 60 11:45-12 Walking sideline, eating Light 15 12-12:15 Resting, walking along sideline Light 15 12:15-12:45 Ultimate frisbee game High 30 12:40-12:50 Resting, walking along sideline Light 10 12:50-1:15 Ultimate frisbee game High 25 1:15-1:25 Resting, walking along sideline Light 10 1:25-1:30 Ultimate frisbee game High 5 1:30-1:40 Walking to another field Moderate 10 1:40-2 Dynamic frisbee throwing Moderate 20 2-2:15 Resting, walking along sideline Light 15 2:15-2:20 Ultimate frisbee game High 5 2:20-2:30 Resting, walking along sideline Light 10 2:30-2:45 Ultimate frisbee game High 15 2:45-2:50 Resting, walking along sideline Light 5 2:50-3:00 Ultimate frisbee game High 10 3:00-3:10 Resting, walking along sideline Light 10 3:10-3:25 Ultimate frisbee game High 15 3:25-3:30 Resting, walking along sideline Light 5 3:30-3:40 Stretching Light 10 3:40-3:55 Sitting, talking Light 15 3:55-4 Walking Light-moderate 5 4-4:30 Drive Light 30 4:30-4:45 Eating Light 15 4:45-9 Drive Light 255 9-9:05 Walking Light 5 9:05-10 Grooming Light 55 10-11 Lying down, watching Netflix Light 60 5

7:40-8 Work – prep my workstation Light-moderate 20 8-9:30 Work – prep ingredients Light-moderate 90 9:30-9:40 Work – prep lobby, clean Moderate 10 9:40-11 Work – cook/fry Moderate 80 11-4:30 Work – walk line, serve food Moderate 330 4:30-4:40 Drive Light 10 4:40-5:15 Grooming Light 35 5:15-5:30 Drive Light 15 5:30-6:30 Walk dog Moderate 60 6:30-6:45 Drive Light 15 6:45-7:30 Prep/cook dinner Light-moderate 45 7:30-8 Sitting, eating Light 30 8-10:30 Homework Light 150 10:30-10:45 Grooming Light 15 10:45-12:00 Watching television Light 75 TOTAL TIME (1440 MINUTES) 1440 Name: Sydney Brewster Activity Log EXSC 507 Date: 01/24/2023 T IME OF D AY A CTIVITY D ESCRIPTION I NTENSITY T IME IN M INUTES 12-6:30 Sleep Light 390 6:30-7 Grooming Light 30 7-7:30 Eat Light 30 7:30-7:45 Drive Light 15 7:45-8:05 Walk Moderate 20 7

8:05-8:20 Sitting, doing Light 15 8:20-8:25 Walk Light 5 8:25-11:20 Sitting in class, taking Light 175 11:20- Walk Light-moderate 10 11:30- Sitting in class, taking Light 85 12:55-1:10 Walk Moderate 15 1:10-1:25 Drive Light 15 1:25-2 Cooking lunch Light 35 2-2:30 Eating Light 30 2:30-3:30 Housework (dishes, Light-moderate 60 3:30-5:30 Doing homework Light 150 5:30-6 Walking dog Light-moderate 30 6:00-6:20 Eating Light 20 6:20-6:30 Grooming Light 10 6:30-6:45 Drive Light 15 6:45-7 Frisbee throwing Light-moderate 15 7-7:10 Jogging Moderate 10 7:10-7:20 Stretching Light-moderate 10 7:20-8 Ultimate frisbee game High 40 8-8:30 Frisbee drills Moderate-high 30 8:30-8:50 Ultimate frisbee game High 20 8:50-9 Sprinting (conditioning) High 10 9-9:10 Stretching Light 10 9:10-9:25 Drive Light 15 9:25-10 Grooming Light 35 10-10:30 Playing with dogs Light-moderate 30 10:30- Doing homework Light 60 11:30-12 Watching Netflix Light 30 TOTAL TIME (1440 MINUTES) 1440 Name: Sydney Brewster Energy Expenditure Sheets Date: 01/22/2023 8

Athlete’s Weight: 155lbs = 70.3kg Athlete’s Sport: ultimate frisbee, dog walking Athlete’s Activity Level: very active Low grams PRO: 1.4 gm/kg BW High grams PRO: 1.7 gm/kg BW Low grams PRO: 98.42 grams High grams PRO: 119.51 grams Justification: Athlete plays ultimate frisbee 3-4 times per week, walks across campus (light- moderate intensity) and walks her dog (moderate intensity) 2-3 times per week. Athlete’s protein intake should fall closer to the allowed upper limit. Nutrition Assessment Data Table Subject Data 10

Age (years) 21 Gender Female Height (inches) 62 Weight 155lb = 70.3kg Activity Level Very active Typical Activities Ultimate frisbee, dog walking DRI Goal from NutritionCalc 2862 kcal Average Daily Energy Expenditure from NutritionCalc Activity Summary 3980 kcal Energy Expenditure calculated from Energy Expenditure Spreadsheets 4336 kcal Justification for EE choice 3980 kcal – I chose this intake because it is the median value, given that the worksheet is most likely skewed due to subjective determination of METs. Energy Balance and Macronutrients DRI Goal or Calculated Goal Average Consumed Status Over, Under, In Safe Range Dietary Recommendations (List Specific Foods Needed to Increase, Decrease or Maintain in Diet for Optimal Nutrient Level) Recommended Energy Intake Choose one of the following:  NutritionCalc DRI Goal  NutritionCalc Activity Summary  Energy Expenditure Spreadsheet 3,980 Under by ~1250 kcal Not gaining or losing weight Average Daily Calories Consumed from NutritionCalc Plus 2,736 kcal Proteins Intake (%) of Total Calories (10-35%) 12.4% Within range Increase protein Protein Range from Protein Needs Worksheet Low gms PRO - High gms PRO 1.4-1.7 g/kg 98.42g – 119.51g 85g Under Energy Balance and Macronutrients DRI Goal or Calculated Goal Average Consumed Status Over, Under, In Safe Dietary Recommendations (List Specific Foods Needed to Increase, Decrease or Maintain in Diet for Optimal Nutrient Level) 11

below UL of 3000 mcg peppers), still well below UL Vitamin B1 Thiamin (mg) 1.1 mg 1.68 mg 153% Over, in safe zone, no upper limit Maintain whole grain consumption (chose brown rice more over white rice) Vitamin B2 Riboflavin (mg) 1.1 mg 2.96 mg 269% Over, in safe zone, no upper limit Maintain milk, and mushroom consumption Vitamin B3 Niacin (mg) 14 mg 28.3 mg 202% Over, in safe zone, below UL of 35 mg Maintain red meat consumption, potentially decrease poultry consumption (current average in close to UL) Vitamin B6 (mg) 1.3 mg 3.3 mg 254% Over, in the safe zone, below UL of 100 mg Maintain, or potentially increase, consumption of fish, avocados, and sweet potatoes Vitamin B12 (mcg) 2.4 mcg 5.89 mcg 246% Over, in safe zone, no upper limit Increase fish (salmon and tuna) consumption Vitamin C (mg) 75 mg 79.2 mg 106% Over, in the safe zone, below UL of 2000 mg Increase consumption of bell peppers, broccoli, tomatoes, oranges Vitamin D (mcg) 15 mcg 3.14 mcg 21% Under Increase fish (salmon and tuna) and milk Vitamin E Α-Toco (mg) 15 mg 4.99 mg 33% Under Increase nuts (peanuts and almonds) Folate (mcg) 400 mcg 409 mcg 102% Over, in the safe zone, below UL of 1000 mcg Increase spinach, broccoli, and avocado consumption Minerals DRI Goal in mg Average Consumed in % Status Over, Under, In Dietary Recommendations (List Specific Foods Needed to Increase, Decrease or Maintain in Diet for Optimal Nutrient Level) 13

Safe Range Discuss Tolerable Upper Level when over 100%. Calcium (mg) 1000 mg 1341 mg 134% Over, in the safe zone, below UL of 2500 mg Increase milk, spinach, low-fat cheese Iron (mg) 18 mg 14 mg 78% Under Increase red meat, spinach, sweet potatoes, broccoli Magnesium (mg) 310 mg 271 mg 87% Under Increase nuts (almonds, peanuts), avocado Phosphorus (mg) 700 mg 1375 mg 196% Over, in the safe zone, below UL of 4000 mg Limit poultry consumption (chicken, turkey) Potassium (mg) 2600 mg 2511 mg 97% Under Increase avocado, sweet potatoes, spinach, watermelon Sodium (mg) 2300 mg 3190 mg 139% Over Decrease fast food, use less salt when cooking, opt for lower- sodium options for peanut butter, soy sauce, etc. Zinc (mg) 8 mg 9.84 mg 123% Over, in the safe zone, below UL of 40 mg Maintain red meat consumption Other DRI Goal in g Average Consumed Status Over, Under, In Safe Range Dietary Recommendations (List Specific Foods Needed to Increase, Decrease or Maintain in Diet for Optimal Nutrient Level) Alcohol (g) 0 0 In safe range Drink responsibly. Caffeine (mg) 0 167 mg Over, in the safe range, below UL of 400 mg Limit caffeine consumption to 2 cups of coffee or 1 energy drink/day 14

ii. Using the list above: 1. Create a list of foods to add, maintain, or delete from the diet that will: • Correct any nutritional deficiencies • Correct any overages 2. Increase spinach  helps potassium, iron 3. Increase fish (salmon and tuna)  helps vitamin D, omega 3 4. Increase nuts (almonds, peanuts, cashews)  helps vitamin E, magnesium 5. Increase milk  helps calcium, vitamin D 6. Decrease salt  decreases sodium 7. Increase avocado  helps fiber, potassium, magnesium b. Other Nutrient Recommendations (50 points) 1. Drink responsibly and limit alcohol beverages to client’s discretion. 2. Limit caffeine consumption to 2 cups of coffee or 1 energy drink per day. c. Meal Plan Recommendations (150 points) List and Discuss the recommended number of meals per day for your Athlete/ Client and recommend the most appropriate timing of meals for optimal health and support of their physical activity. 1. Client should aim for four meals a day. One small morning meal, a larger lunch, a small mid- afternoon meal, a moderate sized dinner. The client is typically on the go early in the morning, opting for a mobile breakfast (a smoothie, breakfast sandwich). First meal should occur before 10am. Lunch meal should be balanced with vegetables, grains, and proteins and should occur no later than 1pm. Mid-afternoon meal should not be primarily sugar, opt for more protein-rich foods (protein snack pack, small salad with protein and avocado), should occur around 4-5pm. As the client typically has practices or recreational games late in the evening, opt for a later dinner around 9pm to ensure proper digestion after playing. d. Macronutrient Recommendations (750 points) Using values, for each of the macronutrients discuss the Macronutrient Dietary Guidelines and the caloric needs of your Athlete/ Client. State the current intake for each macronutrient and discuss how to make sure the intake is within the recommended Dietary Guidelines. Correct for any energy imbalances while making this recommendation. Incorporate foods from the Micronutrient Recommendations above and other appropriate foods. Justify your recommendations. 1. Carbohydrate intake 1. Current carbohydrate intake: 54.5% total calories (21.8% sugar, 32.7% complex carbohydrates)  Decrease sugars, fast food, “empty calorie” snacks. Increase whole grains, sweet potatoes, corn 2. Current fiber intake: 17.8g (well under advised intake of 40.1g)  Increase avocado, broccoli, berries, nuts, whole grains 3. Avoid heavy carbohydrates directly before tournaments or practices, opt for at least 4 hours before. Average meals can consume adequate amounts of carbohydrates, increase whole grains though and avoid high sugar foods. 2. Protein intake 16

1. Current protein intake: 12.4%, which is within range, however it is below the recommended range from protein needs worksheet. Range is 98.42g – 119.51g , but current intake is only 85g. 2. Client should increase red meat, milk, egg consumption, especially immediately after practices or games. Opt for protein-rich meals with complex carbohydrates. For average meals, overall protein needs to increase, add milk to breakfast meals, add extra protein whenever possible. Increasing red meat will also help with iron deficiency. 3. Fat intake 1. Current fat intake: 34.3% of total calories, saturated is 13.49% (exceeds DRI goal), monounsaturated is 7.83% (within range, but is on the low side), polyunsaturated is 5.26% (within range) 2. Current omega 6 – omega 3 ratio is 9.6 : 1, omega-3 needs to be increased 3. Current cholesterol intake: 210 mg, which is within range 4. Client should increase mono-unsaturated fats and omega 3 (salmon), avoid deep-fried foods, and choose lower-fat options of dairy and meat. 4. Water intake 3. Client needs to increase overall water intake, but especially on game or practice days. 17