Sports Nutrition Analysis: Keith's Diet and Performance Review

This report provides a detailed analysis of the nutritional needs of an endurance athlete, Keith, a 35-year-old male cyclist. It examines his current dietary intake, comparing it to recommended guidelines for athletes, considering his goals and preferences, and identifying potential shortcomings. The analysis reveals excessive consumption of macronutrients, cholesterol, sodium, and sugars, which may negatively impact his performance and health. The report further discusses the impact of Keith's diet on his performance and health, including gastrointestinal issues, fatigue, and potential risks of metabolic diseases. It then proposes an alternative diet with specific food selections and nutrient intake recommendations to address these issues. The report also emphasizes the importance of nutrient timing and the need for professional guidance from a sports nutritionist and fitness practitioner to optimize Keith's diet and training plan. Finally, the report suggests a fitness team for long-term health and performance.

Running head: SPORTS NUTRITION
SPORTS NUTRITION
Name of the Student:
Name of the University:
Author note:

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Introduction
The field of Sports Nutrition, emphasizes and establishes key guidelines and
recommendation on the fluid and food items which athlete and sportspersons must consume for
the purpose of achieving optimum performance (Fink and Mikesky 2017). The following paper
will hence, aim to focus on the nutrition requirements of an athlete, present an extensive analysis
of his current diet in comparison to established standards and recommend possible alterations
and changes to mitigate for any shortcomings in nutrition and athletic performance.
The focus of this paper of this sports nutrition outline is an endurance athlete, Keith, a 35
year old male, time trialist, Category 5 cyclist, weighing at 85 kg with a height of 6 feet 8 inches
respectively. As per his present anthropometric measurements, is Body Mass Index (BMI) is
21.3 (Category: Normal) and for the purpose of maintaining his performance and basic
physiological needs, he must consume 3667 calories per day (TDEE Calculator, 2019). Cycling
comprising of long distance races, has been categorized by the Entertainment and Sports
Programming Network (ESPN), as an endurance sport. According to the International Society of
Sports Nutrition (ISSN), elite athletes like Keith who are engaging in high endurance sports and
training, must consume a diet with nutritional requirements as follow: calorie needs ranging from
2000 to 7000 kcal per day (40 to 70 kcal/kg/day), carbohydrates 250 to 1200 grams/ day (5 to 8
grams/kg/day) and proteins 60 to 300 grams/day (1.2-2.0 gram/kg/day) (Kerksick et al., 2018).
Further, Keith’s personal goals include consumption of a high carbohydrate diet considering the
need to maintain steady rates of energy for his long distance time trial cycling specialty during
both training as well as sporting events. In addition, Keith also wishes to adhere to the nutritional
recommendations postulated by Nestle pertaining to cyclists, which include the necessity to

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consume a high carbohydrate, moderate protein and low fat diet (Nestle, 2019). Hence, as per
the total calorie needs of Keith, his average nutrient intake per day must comprise of: 458 grams
of carbohydrates, 275 grams of proteins and 81 grams of fat (TDEE Calculator, 2019). Further,
upon being inquired of any his needs or preferences, Keith complained that despite consuming a
diet rich in a wide variety of food groups and frequency of meals, he still continue to feel
sluggish, fatigued and listless, especially during training, coupled with frequent abdominal
cramps and gastrointestinal discomfort. Such health conditions hamper his performance and he
wishes to upgrade his cycling level to at least a Category 2 cyclist for improved competiveness
and athletic opportunities. He claims to be currently modifying his diet with ‘whatever is found
on the internet’.
Dietary Analysis
The later sections of this paper highlights Keith’s average nutrient intake for three days,
in comparison to nutrient recommendations formulated as per his needs (See Appendix). From
the nutritional analysis of his average three day dietary intake, it can be observed that Keith is
consuming excesses of almost all of his macronutrients, that is, energy, protein, carbohydrates
and fats. Coupled with these, are the alarming excessive amounts of cholesterol, sodium and
sugars consumed. If left untreated, such a diet can yield negative consequences on his athletic
performance as well as overall health status, which have been discussed below. From his diet
recall of three days, it can be observed that most of meals are cooked using processed
ingredients, such as sauces and dressings, which are likely to have contributed to his high intake
of sodium and harmful saturated fats like cholesterol in the diet. Further, while his diet includes
some amount of whole grains and fruits, most of them appears to be procured from commercial,
highly processed sources which may have contributed to the excessive intake of added sugars in

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his diet (Rivera & Emmons, 2017). Additionally while his diet does include significant amounts
of lean proteins and a variety of vegetables, every food item has been incorporate in his meals in
significant large portion sizes. Such excessively high portion sizes are likely to result in the
excessive intake of carbohydrates, proteins, fats as well as calories. While his intake of water and
dietary fiber are commendable, the excessively high intakes can result in performance and health
problems, which have been discussed in the following sections (Muros & Zabala, 2018).
Impact on Performance and Health Problems
A diet filled with food items of large portion sizes, evident in Keith’s diet will most
importantly, negatively affect his performance in terms of energy levels. Ironically, it may seem
that excessive consumption of food will result in high nutrient intake in terms of calories
resulting in greater levels of energy and improved athletic performance. However, excessive
food intake will exert strain on the gastrointestinal tract resulting in health problems in Keith,
such as, increased gastric acid secretion and heartburn (Burke et al., 2017). Additionally, during
intense bouts of physical activity, the blood circulation of the human body is redirected towards
the muscles for improved performance resulting in reduced circulation to the gastrointestinal
tract coupled with increased acid secretion. Such processes due to increased food intake will
result in gastrointestinal discomfort (a evident in Keith) and emergence of fatigue, disrupted
energy levels due to such illness and hence reduced athletic performance. Hence, the above
processes justify Keith’s present symptoms of gastrointestinal disorders, fatigue, listlessness and
cramping (Chang, Borer & Lin, 2017).
The high intake of protein and fat in Keith’s diet can result in a positive impact on
athletic performance, in terms of endurance and strength, since such nutrients will enhance

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anabolism and muscle buildup, provide adequate saturated energy to muscles required for high
intensity training, prevent fluctuations in blood glucose and energy levels, promote lubrication of
joints and ensure prompt repair of muscle wear and tear encountered due to intense sporting
events. However, it must be noted that Keith’s consumption of fat and protein are excessively
high, which can result in long term complications of acidosis, renal disorders, increased adiposity
and obesity. Further, the high intake of processed foods and the resultant high intake of sodium,
sugar and cholesterol prevalent in the diet, will increase the future risk of acquiring metabolic
diseases such as cardiovascular disorders, diabetes and hypertension, further placing a great risk
on Keith’s athletic performance in the future (Williams, 2016).
While the high intake of nutrients in Keith’s diet, does not put him at a risk of muscle
damage or deficiency disorders, it must be kept in mind that diet induced fatigue and
gastrointestinal disorders can hinder his training, hence increasing risk for injury. Further, the
excessive sodium, sugar, cholesterol, calorie and protein diet, will decrease his resistance
towards chronic metabolic disorders in the future (Birkenhead & Slater, 2015).
Alternative Food Selection and Performance
As observed, Keith’s diet comprises of extensively large portion sizes, which needs
revision in the alternative diet. Further, the present diet is also required to be altered in terms of
avoidance of sugar and restrictions in saturated fat and cholesterol. Hence, the alternative diet
will comprise of the following changes (Table 1). Further to establish limitations in his portion
sizes, his recommendations of nutrient intake have been fixed at values which will prevent
excessive food consumption along with ensuring that he has enough nutrient reserves to perform
high endurance training and sporting events like time trial cycling.

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Such a diet will reduce Keith’s excessive intake of all nutrients especially proteins and
fats, and hence, reduce his risk of acquiring obesity, cardiovascular diseases and metabolic
disorders such as hypertension and diabetes. Further, an alternative diet with limited portion
sizes of protein rich foods will also reduce his risk of acquiring renal disorders in the future. The
alternative diet will be formulated strictly based on the nutrient recommendations since this will
assist Keith in easy digestion, sufficient metabolism and hence, the prevention of gastric
discomfort, which can impair his energy supply, result in fatigue and in the long run, hinder his
athletic performance. Further for the alternative diet, Keith has been advised to cook his meals
without processed sauces or condiments and instead, adhere to home cooked sauces or avoid the
same, in order to reduce his excessive intake of sodium which collectively with his water intake,
can result in hypernatermia (Table 1, Table 2). This the alternative diet, by the prevention of
disease risk and ensuring sufficient muscle functioning will enhance energy and athletic
performance in Keith (Kerksick, 2019).
Lastly, it was observed earlier that Keith reverted to such as diet, by taking ideas from
uncertified sources from the internet. Hence, a fitness team comprising of a sports nutritionist, as
well as a fitness practitioner is require, who can formulate customized diet plan as per Keith’s
training and sporting needs. Additionally, such a team will also assist him in enhancing his
health literacy by educating him on his nutritional needs so that he may not engage in fad diet
consumption and in the long run, increase his risks for diseases and decrease his athletic
performance (Fister, Fister & Fister, 2019).
Table 1: Alternative Food Selection
Current Food Food Alternatives Justification
Peanut Butter (Salted) Homemade Unsalted Peanut
Butter/Thinly sliced Tofu or
The alternative foods will
contain less sodium which

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Feta may increase the risk of
hypertension along with
prevent any risks of
dehydration or water retention
since Keith’s water intake is
already adequate. Additional
substitutes such as tofu feta
will be devoid of excessive fat
and will supply good quality
proteins required for muscle
growth and repair.
Baked Banana with Fat Ripe Banana Ripe banana will be devoid of
the excessive sugar and fat
prevalent in baked bananas
and will supply adequate fiber
and complex carbohydrates
for sustained energy supply.
Yoghurt with Fat Content Low Fat Yoghurt Low fat yoghurt will be
devoid of excessive fat and
salt prevalent in processed
yoghurt and hence, reduce the
risk of cardiovascular diseases
and obesity.
Fruit Bars Assorted fresh fruit and
toasted oats/wheat flakes
salad.
Fresh fruit salad prevalent in
oats will not only provide
required micronutrients,
antioxidants for oxidative
stress prevention and fiber, but
will also be devoid of
excessive added sugars.
Tuna curry with
sauce/Chicken noodles with
Asian style sauce/Vegetables
in peanut sauce
Sautéed tuna/sautéed chicken
with brown rice/whole wheat
pasta/sautéed vegetables
Removing processed additives
like sauce will prevent
excessive sodium intake
without compromising in the
content of high quality
protein, unsaturated fat,
complex carbohydrates and
fiber.
All frozen fruits Fresh fruits Fresh fruits will be devoid of
excessive sugars and calories
and will provide necessary
micronutrients and
antioxidants required for
prevention of oxidative stress
in the athlete
Sugary breakfast cereals Steel cut oats Steel oats are rich in fiber,

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devoid of sugar and possesses
sufficient glycemic index for
adequate supply of energy
require during endurance
sports like cycling.
Table 2: Alternative Nutrient Intake
Present Nutrient Intake/Day Alternative Nutrient Intake/Day
Calories 13, 801 Kcal Calories 3667 Kcal
Carbohydrates 1621 grams Carbohydrates 458 grams
Protein 868 grams Protein 275 grams
Fats 375 grams Fats 81 grams
Nutrient Timing
Taking insights from the recommendations postulated by the International Society of
Sports Nutrition, Keith’s nutrient intake and timing prior to any event will comprise of the
following:
 His pre-exercise/event meal must comprise of 1 to 2 grams of carbohydrates/ kg and 0.15
to 0.25 grams of protein/kg prior to 3 to hours prior to an event.
 During an event or training session lasting for 60 minutes or more, fluid and energy
losses must be mitigate by consuming 1 to 2 cups of beverage comprising of 6 to 8% of
carbohydrates for every 10 to 15 minutes. To further enhance performance of endurance
activities, the meal can comprise of both carbohydrates and proteins at ratios of 3 to 4: 1
(protein is to carbohydrate).
 Post exercise/event meals must be consumed immediately after the training up to a
maximum of 3 hours and comprise of carbohydrates is to protein, at 3:1, with proteins
intake comprising of 0.2 to 0.5 grams/kg (Kerksick et al., 2017).

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Conclusion
Hence, the aforementioned paper successfully demonstrates the importance of following
an adequate diet comprising of a variety of nutrients, food items and optimum portion sizes, to
ensure superior athletic performance and positive health outcomes among athletes. While
deficiency of nutrients and food quantities are likely to induce long term consequences, a diet
excessively high in the same, coupled with large portion sizes, equally increase the risk of poor
performance and detrimental health problems among athletes. To conclude, it is advisable for
athletes to adhere to a balanced diet aligning to their specific training needs, after consultation
with certified health professionals, such as sports nutritionists and fitness practitioners.

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References
Birkenhead, K. L., & Slater, G. (2015). A review of factors influencing athletes’ food
choices. Sports medicine, 45(11), 1511-1522. doi: https://doi.org/10.1007/s40279-015-
0372-1.
Burke, L. M., Ross, M. L., Garvican‐Lewis, L. A., Welvaert, M., Heikura, I. A., Forbes, S. G., ...
& Hawley, J. A. (2017). Low carbohydrate, high fat diet impairs exercise economy and
negates the performance benefit from intensified training in elite race walkers. The
Journal of physiology, 595(9), 2785-2807. doi: 10.1113/JP273230.
Chang, C. K., Borer, K., & Lin, P. J. (2017). Low-carbohydrate-high-fat diet: Can it help
exercise performance?. Journal of human kinetics, 56(1), 81-92. Retrieved from:
https://www.degruyter.com/downloadpdf/j/hukin.2017.56.issue-1/hukin-2017-0025/
hukin-2017-0025.pdf.
Fink, H. H., & Mikesky, A. E. (2017). Practical applications in sports nutrition. Jones & Bartlett
Learning. Retrieved from: https://books.google.co.in/books?
hl=en&lr=&id=8gGxDQAAQBAJ&oi=fnd&pg=PR1&dq=sports+nutrition&ots=m7-
zcvP-eW&sig=Y7HSxELs69terBMTjcm9S1WAiak#v=onepage&q=sports
%20nutrition&f=false.
Fister, I., Fister Jr, I., & Fister, D. (2019). Sports Nutrition. In Computational Intelligence in
Sports (pp. 247-277). Springer, Cham. doi: https://doi.org/10.1007/978-3-030-03490-
0_11.

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Kerksick, C. M. (2019). Requirements of Proteins, Carbohydrates, and Fats for Athletes.
In Nutrition and Enhanced Sports Performance (pp. 443-459). Academic Press. doi:
https://doi.org/10.1016/B978-0-12-813922-6.00038-2.
Kerksick, C. M., Arent, S., Schoenfeld, B. J., Stout, J. R., Campbell, B., Wilborn, C. D., ... &
Willoughby, D. (2017). International society of sports nutrition position stand: nutrient
timing. Journal of the International Society of Sports Nutrition, 14(1), 33. doi:
10.1186/s12970-017-0189-4.
Kerksick, C. M., Wilborn, C. D., Roberts, M. D., Smith-Ryan, A., Kleiner, S. M., Jäger, R., ... &
Greenwood, M. (2018). ISSN exercise & sports nutrition review update: research &
recommendations. Journal of the International Society of Sports Nutrition, 15(1), 38. doi:
https://dx.doi.org/10.1186%2Fs12970-018-0242-y.
Muros, J., & Zabala, M. (2018). Differences in Mediterranean Diet Adherence between Cyclists
and Triathletes in a Sample of Spanish Athletes. Nutrients, 10(10), 1480. doi:
https://doi.org/10.3390/nu10101480.
Nestle. (2019). CYCLING EATING FOR YOUR SPORT. Retrieved from
https://www.nestle.co.nz/asset-library/documents/nutrition%20advice%20sheets/cycling
%20-%20ethan%20mitchell.pdf.
Rivera, O., & Emmons, R. (2017). Influence of a High Fat, Low Carbohydrate Diet on Energy
Expenditure and Recovery Time in Cyclists. In International Journal of Exercise
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https://digitalcommons.wku.edu/cgi/viewcontent.cgi?referer=https://
scholar.google.co.in/&httpsredir=1&article=3139&context=ijesab.

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TDEE Calculator. (2019). Calories Needed for a 35 year old, 85 kg Male. Retrieved from
https://tdeecalculator.net/result.php?
s=metric&g=male&age=35&kg=85&cm=200&act=1.9&f=1.
Williams, G. (2016). Binge Eating and Binge Eating Disorder in Athletes: A Review of Theory
and Evidence. Sport Journal, 19, 1-1. Retrieved from:
http://thesportjournal.org/article/binge-eating-and-binge-eating-disorder-in-athletes-a-
review-of-theory-and-evidence/.

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Appendix
Three Day Food Diary
03-jul-19
Breakfast
Oats,Ckd,Ns Reg/Quick/Instant,W/Milk Only,Fat 350 g (raw)
Bread,Flat,Wholemeal,Toasted 1 pocket bread
Fruit,Mixed,Dried 100g
1 hour before training
Bagel,Wholemeal,Toasted 75g
Peanut Butter,Salted,No Added Sugar 1 tsp
During training
.Gatorade [Sports drink] 1 bottle(250ml)
Recovery
Banana,Common,Baked,Fat Added in Cooking 1 medium
Yoghurt,NS Fat Content,Vanilla 150 cup
Lunch
Rice,Brown,Boiled,With Added Salt 1 cup (cooked)
Chicken,Breast,Baked/Roast,NS Skin 1 large breast
Bean Salad,Yellow&/Green Bean,With Mixed 1 cup
Tea
.Mother Earth wholemeal fruit bars(all flavours) 2 bar
Dinner
Salmon With Pasta In White Sauce From Basic 1 cup
Spinach,Water,Cooked,Fat Added In Cooking 1 cup (raw)
04-jul-19

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Breakfast
Breakfast Cereal,Formed,Oats,Bran,Nut,Med Sug 1 cup
Milk,Evaporated,Skim/Nonfat(Fat<0.16%),Undilut 1 unsp serve (if on
Apple,Green,Raw,Peeled 75g
Bread,Wholemeal,Fruit,Toasted 1 slice
1 hour before training
Bread,Cheese-Topped,Wholemeal 1 slice (1/12 of
During training
Juice,Fruit,NFS 300 mL
Recovery
Blueberry,Frozen,Unsweetened 100g
Milk,Evaporated,Skim/Nonfat(Fat<0.16%),Undilut 1 cup
Lunch
Pasta,Chicken-Filled,Cooked,No Sauce 1 cup (cooked)
Potato,Baked In Fat,With Skin(Unpeeled) 1 large (8-11cm
Vegetables In Peanut Sauce,Cooked 1 cup
Tea
Yoghurt,Reduced Fat,Fruit&Nut 1 tub (170g)
Dinner
Chicken,With Noodles In Asian Style Sauce,From 1 cup
Pasta Salad,With Beans(Legumes)&Vegetables In 1 cup
05-jul-19
Breakfast
Muesli,Toasted,Fat<12%,B
Yoghurt,Reduced Fat,Fruit&Nut
Bread,Oatmeal,Salt Free,Toasted 1 large sandwich
Strawberry,Raw 75g
1 hour before training
.Philadelphia cream cheese [Cheese] 1 tsp
Bagel,Wholemeal,Toasted 1 large (8.2-9.4cm
During training
Bread Roll,Mixed Grain 1 roll (>10cm dia)

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Honey,All Types 1 tsp
Recovery
Smoothie,Skim Milk,With Added 350 mL
Lunch
Tuna Curry With Rice,W/Indian Style Simmer 1 cup
Green Leaf Vegetable,Ns Type,Cooked,Fat Added 1 cup
Tea
Muesli Bar,Fruit-Topped 1 bar (nfs)
Dinner
Chicken,Breast,Baked/Roast,With Skin 1 large breast
Rice,Brown,Boiled,With Added Salt 1 cup (cooked)
Green Leaf Vegetable,Ns Type,Cooked,Fat Added 1 cup
ANALYSIS SUMMARY
Average
Energy (kJ) >13, 801
Protein (g) >868
Total fat (g) >375
- Saturated fat (g) >199
- Polyunsaturated >25
- Monounsaturated >125
Cholesterol (mg) >1890
Carbohydrate (g) >1621
- Sugars (g) >1371
Starch (g) >249
Water (g) >12488
Alcohol (g) ?
Dietary fibre (g) >47
Thiamin (mg) >8.05
Riboflavin (mg) >49.40
Niacin (mg) >83.08
Niacin equivalents >251.59
Vitamin C (mg) >136.60
Total folate (ug) >2363.15
Total vitamin A >4005.07
Retinol (ug) >3135.59
Beta carotene >5550.10
Sodium (mg) >11678.39
Potassium (mg) >37248.56
Magnesium (mg) >2956.12
Calcium (mg) >24091.84
Phosphorus (mg) >22789.75
Iron (mg) >35.59
Zinc (mg) >97.06