NAME __________________________________________NUTR/EXSC 446 – Sports Nutrition and Weight ControllSPRING 2007Sports Nutrition ExamI. After her poor showing in her last 100 km bicycle race, Sally is determined to improve on herperformance. She decides to hire you as her personal nutritionist. Based on a 7 day diet record,you establish that Sally can maintain her current level of training and body weight with a caloricintake of about 3000 kcal per day. You decide that an endurance athlete like Sally shouldconsume a diet containing 8g CHO/kg BW and 2.5g PRO/kg BW. Sally weighs 121 pounds.Following a brief discussion with Sally, you have determined that she will consume 3 one cupservings of milk per day, 4 half cup servings of cooked vegetables per day, and 10 servings offruit per day. Prescribe a daily dietary food intake pattern based on the ADA Food ExchangeSystem. Show all your calculations for full credit (10 points).121 lbs/ 2.2 = 55 kgCHO: 8gCHO/kg x 55kg = 440gCHO x 4Cal/g = 1760 Cal CHOPRO: 2.5gPRO/kg x 55kg = 138gPRO x 4Cal/g = 550 Cal PROFAT: 3000 – 1760 – 550 = 690 Cal FAT / 9 Cal/g = 77gFATLIST Exch gCHO gPRO gFAT CalMilk 3 36 24 0 270Veg 4 20 8 0 100Fruit 10 150 0 0 600440 - 206 = 234gCHO / 15gCHO per bread = 15.6Bread 16 240 48 16 1280138 - 80 = 58gPRO / 7gPRO/M = 8.3Meat 8 0 56 8 28077 - 24 = 53/5 = 10.6Fat 11 0 0 55 455Totals 446g 136g 79g 2985 Goals 440g 138g 77g 3000II. Sally's next 100 km (62 mi) road race is on a very hilly course and is expected to take placeunder environmental conditions that increase the risks of heat stress. She expects to completethe race in about 3 hours. Sally's last workout under similar heat stress conditions caused her tolose 4 pounds of weight despite consuming two water bottles of fluids (24 ounces per waterbottle). a. Was Sally training in a dehydrated state that might have negatively impacted her trainingride? Explain and show any calculations. (5 points)4 lbs / 121 lbs = 3.3% weight lossSince that is greater than 2%, Sally was likely training in a dehydrated stateand compromising the quality of her workout.b. What would be the maximum amount of total fluids Sally should consume to avoid beingover hydrated? Explain and show any calculations. (5 points)Total fluid loss = 4 pounds (4 pints) + 48 oz fluids (3 pints) = 7 pints.She should consume a maximum of 7 pints of total fluids to be fully hydrated butnot over hydrated.c. What would be the minimum amount of total fluids Sally should consume to avoiddehydration and impaired performance? Explain and show any calculations (5 points)The minimum fluid replacement would allow a 2% weight loss.2% x 121 = 2.42 lbs = 2.42 pints not replaced.Minimum total fluid replacement = total fluid loss – allowable loss= 7 – 2.42 pints = 4.58 pintsd. Sally asks your advice about the relative merits of consuming a sport drink like Gatoradecompared to plain water. What is your advice? What is the rationale behind yourrecommendation. (5 points)For someone who exercises for more than an hour in a heat stress environment,the large amount of sweat loss would be accompanied by large losses ofelectrolytes. Consumption of just plain water to replace the sweat lost mightresult in hyponatremia. I would recommend that the majority of her fluidreplacement be a sport drink to avoid hyponatremia. In addition, the dilute CHOin the drink would not impact the absorption rate of water and may provide someadditional CHO for energy, delay glycogen depletion, and avoid