Devin is a $19-$year$-$old college sophomore athlete who competes in NCAA Division I Track and Field events. His specialties are shot put and discus. He ranks $5$th in his division. His goal is to become NCAA shot put champion and compete in USA championships. He plans to gain $58$ pounds of lean body mass in the next $2$ months during peak training with a goal to increase body mass and improve muscle size and strength. Devin reports he has not yet implemented any dietary changes that would initiate the weight gain process.

Anthropometrics:

Height: $63$

Weight: $225$ lbs

Body Fat: $18\mathrm{.}1\%$

Medications$/$Supplements$/$OTC$$s:

Advil $($as needed$),$ Protein Shake $($Ready to Drink from weight room nutrition fueling station$),$ pre$-$workout $($page $5),$ multivitamin $($page $4),$ and fish oil $($page $4)$

Training$/$Performance Schedule

Period: Spring, Pre$-$season

Practice and Weight Training: $2-3$ hrs$/$d $6$ days per week. $($Weight training every other day$).$

Food Recall

See the $1-$day food recall in the left column on page $3$ for his current typical intake.

$1$

Using the information about Devin from Page $1,$ answer the following questions. DO NOT DELETE THE QUESTIONS. Explain your answers $($show how you did the work$)$ and provide references as needed if you use sources outside of the textbook.

What energy system is Devin primarily using during his practice and training sessions?

How many calories per day is Devin currently consuming based on his $1-$day intake record?

Using Table $13\mathrm{.}1$ in the text, calculate Devin$$s energy needs.

Is Devin currently consuming more, or less, calories than he needs to reach his goals?

How many extra calories are required to gain $1$ pound of muscle?

How long would you suggest it will take for Devin to reach his goal?

What positive messaging can you share with Devin about the way he is currently eating based on his $1-$day food recall?

What is the main fuel $($macronutrient$)$ source for short, high$-$intensity bursts of energy?

How many carbohydrates are recommended per hour during training sessions?

How many carbohydrates are recommended to be consumed daily?

How does this compare to the amount of carbohydrates he is already consuming?

How soon after training should Devin consume carbohydrates?

How much protein should be recommended daily?

How does this compare to the amount of protein he is currently consuming?

How many grams of fat should be recommended daily?

How does this compare to the amount of fat he is currently consuming?

Is Devin receiving adequate calcium intake from his current diet?

What is Devin$$s RDA for Thiamin?

Is he deficient in$,$ meeting, or exceeding his RDA?

What could be the side effects of this?

What is Devin$$s RDA for Niacin?

Is he deficient in$,$ meeting, or exceeding his RDA?

What could be the side effects of this?

What is the recommendation for caffeine consumption in athletes?

What is your recommendation to Devin regarding his caffeine consumption?

What is the price per serving of the pre$-$workout supplement?

What advice would you provide regarding the pre$-$workout supplement?

Would any of his current supplements disqualify him from competition?

Devin$$s team will be traveling for competition. Name at least $3$ snack options that Devin can pack with him to help him meet his goals while on the road.

The sports performance dietitian asks you for a meal idea to serve to the track and field team pre$-$event. What would you suggest?

Devin lives in apartments on his campus. He has very little time to plan, shop for, prep, and cook meals while he$$s involved in college sports and trying to maintain his GPA in classes. Name $3$ different easy go$-$to foods for Devin to have on hand in his apartment to help him reach his goals.

Devin is often pressured to drink alcohol as a college student. What advice would you have for him about how drinking alcohol could impact his performance?

Fill out Devin$$s meal plan with a minimum of $5$ revision suggestions and a reason for each suggestion.