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Nutritional Consultation Project Nutritional Consultation Project

Nutritional Consultation Project - PowerPoint Presentation

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Uploaded On 2018-12-10

Nutritional Consultation Project - PPT Presentation

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

water day hour drink day water drink hour softball recommendations hours diet workout protein meal meals muscle cont energy

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Slide1

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