Angela LaBella Shanan Plunkett Senior here at Shepherd Majors in Recreation and Sport studies Concentration in Fitness and Exercise Science Demographics Shanan Plunkett Grew up in Hagerstown MD ID: 739474
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Nutritional Consultation Project
Angela LaBellaSlide2
Shanan Plunkett
Senior here at Shepherd
Majors in Recreation and Sport studies
Concentration in Fitness and Exercise ScienceSlide3
Demographics
Shanan
PlunkettGrew up in Hagerstown MDWent to North Hagerstown High School
Plays Softball at Shepherd (Catcher) Slide4
Reasons for Consult
Improve- eating on a more
consistant
diet rather than having a long duration in between meals and then eating too large of portions because
Im
so hungry.
Motivation- starting bad habits.
Feeling about weight- it doesn’t worry me too much, could lose about 10 pounds.
Change- I would like to tone my stomach and upper body mainly arms.Slide5
Reasons for Consult Cont.
Goals- Improve my speed.
Improved nutrition- give me more energy, more protein to build more muscle to become strong Slide6
Heath History
no injuries and no allergies Slide7
Food Record
Day 1 Breakfast 9:00- 1 egg, English muffin, water 12:00pm Snack- cheese crackers water throughout day, 6:00 chicken, mac and cheese, green beans
Day 2 Breakfast 8:30 peach oatmeal, orange juice 12:00 Soup, diet coke 7:00 grilled chicken salad with Italian dressing water Snack popcorn
Day 3 8:00 1 egg and toast with water, 12:00 trail mix water, 7:00 Roast beef sandwich curly fries and diet coke Slide8
Exercise log
day 1- softball practice for 2 hours then weight lifting for 1 hour
day 2- swimming for 1 hour, softball practice for 2 hours
day 3- softball practice for 2 hours and lifting for 1 hour. On my feet most of the day walking either around campus or throughout the hospital where I workSlide9
Recommendations
Because she wants to increase muscle mass:
Going to add more protein to the diet
Along with fresh vegetables that are easily digested and burned
Wants to lose belly and arm fat:
Going to lessen the caloric intake during meals
Should be consuming around 2500 calories per day
S
nack throughout the day rather than eating large
meals
Minimize soda intake to one every other day if cant cut out
compl
.Slide10
Recommendations cont.
Snacks should have nutritional value
Ex- fruit, vegies, hummus, avocado, etc.
A protein shake during the day will help muscle growth and recovery
When working out:
Make sure you are burning more than you are consuming to reduce fat
Finish each workout with an ab workout
If not already through softball, add a 30 minute low intensity jogSlide11
Recommendations cont.
For post workout meal:
Eat right
afterWithin
30 minutes, eat a granola bar, small bagel with jelly, or sweetened cereal. Or drink 12 to 16 ounces of an energy drink or fruit punch.
Don’t eat past 7:30 pm
For dinner try
to make meal no bigger than the size of your fist
Use a lean meat, vegetables, and some kind of carb based food, such as potato's, or
bread
This meal provides fats, protein, iron, minerals, and carbs
No late night snackingSlide12
Water Recommendations
Make
sure you drink plenty of fluids with every meal, whether or not you will be exercising.
Drink about 16 ounces (2 cups) of water 2 hours before a workout.
Continue
to sip water during and after you exercise -- about 1/2 to 1 cup of fluid every 15 to 20 minutes.
Water
is best for the first hour. Switching to an energy drink after the first hour will help you get enough
Urine should look like sprite not mountain dew