Adopt an Athlete Assignment: Swimmer, Kuyny Ly

Tiffany Khim

FCS 608 Sports Nutrition

California State University, Northridge

 History and Guidelines for Swimming

History

Swimming was an important survival skill during the stone age. Rock paintings from

ancient times in southwestern Egypt are found, depicting humans performing the breaststroke or

doggy paddle (History, 2015). Greek mythology alludes to swimming in the story of Hero, the

Aphrodite priestess whom Leander, a young man from Abydos, would swim to every night

(Benet, 1987). It was not until the early 19th, when the National Swimming Society of Great

Britain century began to hold competitions, that swimming became a widely popular sport.

In the 1930s, the National Swimming Society held competitions in pools built around

London (History, 2015). When the sport grew in popularity, the Amateur Swimming Association

(ASA) was the first governing group to form in 1869. Today, this association still overlooks

swimming, diving, water polo, open water swimming, and synchronized swimming. By 1896,

swimming became part of the Olympic games with freestyle and breaststroke becoming the first

competitions until the backstroke was added in 1904. The butterfly stroke was created when

breaststrokers found they could swim more quickly with both arms over their head. In 1956, this

style became one of the four strokes used in the Olympic Games (History, 2015).

In 1912, women swimming was adopted into the Olympic Games (History, 2015). Now

the men and women programs are almost exactly the same, except for the 800 meters freestyle

distance for women and 1,500 meters freestyle for men (History, 2015).

Competition Guidelines and Nutrition Preparation

In the United States, there are over 4,000 swimming competitions that takes place every

year. These swim meets range from national events, international events, open water, and arena

pro swim series. According to USA Swimming, the national governing body for sport swimming
in the United States, rules are created to allow fair competition and to promote sportsmanship.

Each type of swim stroke has specific guidelines to establish equal advantages among all the

swimmers. Competition pools are either 25 yards, 25 meters, or 50 meters in course length.

Generally, participants compete according to their ranking (or achievement level) and their age

on the first day of the meat. Team practice groups are also determined by ability and/or age. In

order to ensure a fair game, officials are always present to enforce rules of the completion.

To optimize performance, swimmers should practice a balanced and nutritious diet.

According to the National Collegiate Athletic Association (NCAA), swimmers should focus on

carbohydrates, proteins, fluids, and iron-rich foods for optimal fueling and recovering in between

practices and conditioning sessions (Nutrition for the Swimming Student Athlete, 2014).

Depending on individual practice, carbohydrate intake can vary from 3-10 g/kg of body

weight/day. Swimmers should consume 20-25 grams of high quality proteins after swim practice

or strength training session. Fluid is important because swimmers tend to forget fluid losses

while swimming in the water. Iron is important because it helps deliver oxygen to muscles and is

involved in the energy production as well as immune system maintenance.

During competition, swimmers will decrease their training load (taper) up to weeks

before the championship meet. Training is decreased during the taper session, however, intensity

and frequency remains the same. This method of tapering should be individualized. For days of

competition, a pre-race meal is recommended to be consumed 1-2 hours before warm up. A

sports drink and carbohydrate snack in-between races and a recovery protein-carbohydrate

combination after the last session is recommended by the NCAA. During off-season, less

calories need to be consumed because of decreased energy expenditure. Less muscle store needs

means that carbohydrate intake should be decreased. Protein intake should be the same because
of muscle mass conservation. As always, fruits and vegetables should be emphasized in the

athletes diet. Sports drinks and special sport foods are not needed during this time.

Athlete Description

Kuyny Ly is a fifty-eight-year-old Cambodian American female. In the past year, she has

learned to swim for better mental and physical wellness. Kuyny is now very determined to

increase her endurance and achieve optimal health.

Education and Career

Kuyny previously worked full-time in the United States Postal Service but is now retired

and running her own rental property business. Back in Cambodia, Kuyny reached an equivalent

of 11th grade level in high school. However, the Cambodian Civil War (1970-1975) forced her to

leave her native country for the United States.

Height, Weight, and Goal Weight

Kuyny is 52 tall, weighs about 115 lbs, and has a BMI of 21.0 (normal range). She has

34.0% body fat, which places her in the average body fat percentage range. Due to doctors

recommendation, Kuyny would like to stay at the same weight.

Activity Level and Activity Pattern

Kuyny spends about 30-50 minutes in the YMCA pool, swimming 20-32 lengths (1

length = 25 yards) Monday-Friday. Since she is swimming for personal health, Kuyny does not

need to follow competitive guidelines. Besides swimming, Kuyny will walk her dogs for 20

minutes and spend 1-2 hours cleaning, gardening, or cooking.

Current Health Condition

 Kuyny has been diagnosed with arthritis in the knee. She also complains of headaches but

frequency has been decreasing. In the past year, Kuyny discovered she has a slight abnormal

heart beat, but the doctor advised her to take magnesium.

Nutrition Knowledge

Kuyny has some level of nutrition knowledge from her doctor and family members

working in the health profession. She understands that eating too much carbohydrate and protein

can turn into fat. She also knows it is better to cook with olive oil instead of butter or other oils

because it is a healthier option. However, Kuyny does not know that there are different types of

fat and chooses to avoid all types of fat. She would avoid excessive fat by choosing low or no fat

options and trimming fat off meats. Kuyny knows that brown rice is healthier than white rice

because it contains fiber and additional nutrients. She knows that fish and poultry are lean

sources of meat. Currently, Kuyny has no knowledge about nutrition in regards to exercise.

Food Preference and Food Allergies/Intolerance

Kuyny prefers to consume Asian vegetables and fruits as part of her diet. Sometimes she

will eat brown rice but she prefers (and usually eats) white Jasmine rice. She has no known food

allergies but has a slight intolerance to lactose. Out of preference, Kuyny avoids excessive fat

and sweets.

Specific Dietary Requirement/ Nutrition Problem

The physician advised Kuyny to take calcium for preventative measures, fish oil to

maintain cholesterol levels, and magnesium for her heart.

Training Schedule

Kuyny swims at 8AM in the morning, 5-6 days per week at the YMCA location in Porter

Ranch. Each session is about 30-45 minutes of freestyle, backstrokes, and breast strokes (22
lengths or about 550 yards). Additionally, she will walk the dogs for 15 minutes up and down a

hill, after her swimming session.

Eating Schedule

Kuyny eats three solid meals per day, including breakfast, lunch, and dinner. She usually

eats breakfast at 9AM-9:30 AM, after she is done exercising. She will have lunch at 12PM and

dinner at 5 PM. If she is hungry, she will consume fruit in between meals.

Personal Goal

Kuyny wants to increase her endurance and optimal health. In addition, she wants to lose

fat weight and gain muscle mass, which is important for older adults. The first goal, is to

properly educate Kuyny on basic nutrition knowledge. This includes approximate energy

requirements and good sources of macronutrients (i.e. whole grains, fruits, vegetables, and lean

meats). Micronutrients should be discussed because of its additional effect on athletic

performance. For example, iron is important because it helps deliver oxygen throughout the

body. In addition, she will be educated on the importance of fueling before and after exercise.

Two Days Dietary Recall

Meal Time Day 1 Day 2

Breakfast 8:00 am 1 Instant Ramen 1 Greek Fage yogurt w/ honey

3 oz Turkey Meat 1 Banana

Snack 10:00 1 Orange, medium N/A
Lunch 12:00pm Pho (2 cups) 6 oz Turkey

1 cup White Noodle 1 cup Mashed potatoes

1 oz Tripe 1 cup Green beans, cooked

3 oz Rare steak

c soybeans

Garnish: thai basil and lime, 2

 wedges

Snack 5:00 pm 2 Persimmon 1 Banana

Dinner 7:00pm 1 cup Soup (tofu, fish paste, cup Chinese broccoli, stir-

cabbage, chicken broth) fried

1 cup Rice, white cup beef, lean, stir-fried

1 Persimmon 1 cup Rice, white

Kuyny Khims Nutrients Report Two Days Dietary Recall

Your personal Calorie goal is 1635. Your plan amounts are based on meeting your nutrient needs.

Nutrients Target Average Eaten Status

Total Calories 1635 Calories 1339 Calories OK
Protein (g)*** 46 g 88 g OK
Protein (% Calories)*** 10 - 35% 26% Calories OK
Calories
Carbohydrate (g)*** 130 g 192 g OK
Carbohydrate (% Calories)*** 45 - 65% 57% Calories OK
Calories
Dietary Fiber 21 g 23 g OK
Total Sugars No Daily Target 69 g No Daily Target
or Limit or Limit
Added Sugars < 40 g 8g OK
Total Fat 20 - 35% 19% Calories Under
Calories
Saturated Fat < 10% Calories 7% Calories OK
Polyunsaturated Fat No Daily Target 4% Calories No Daily Target
or Limit or Limit
Monounsaturated Fat No Daily Target 7% Calories No Daily Target
or Limit or Limit
Linoleic Acid (g)*** 11 g 5g Under
Linoleic Acid (% Calories)*** 5 - 10% Calories 3% Calories Under
-Linolenic Acid (% 0.6 - 1.2% 0.4% Calories Under
Calories)*** Calories
-Linolenic Acid (g)*** 1.1 g 0.7 g Under
Omega 3 - EPA No Daily Target 5 mg No Daily Target
or Limit or Limit
Omega 3 - DHA No Daily Target 4 mg No Daily Target
or Limit or Limit
Cholesterol < 300 mg 177 mg OK
Minerals Target Average Eaten Status
Calcium 1200 mg 387 mg Under
Potassium 4700 mg 2633 mg Under
 Sodium** 2300 mg 3703 mg Over
Copper 900 g 1075 g OK
Iron 8 mg 10 mg OK
Magnesium 320 mg 210 mg Under
Phosphorus 700 mg 900 mg OK
Selenium 55 g 90 g OK
Zinc 8 mg 10 mg OK
Vitamins Target Average Eaten Status
Vitamin A 700 g RAE 323 g RAE Under
Vitamin B6 1.5 mg 2.4 mg OK
Vitamin B12 2.4 g 4.0 g OK
Vitamin C 75 mg 132 mg OK
Vitamin D 15 g 0 g Under
Vitamin E 15 mg AT 6 mg AT Under
Vitamin K 90 g 148 g OK
Folate 400 g DFE 305 g DFE Under
Thiamin 1.1 mg 0.8 mg Under
Riboflavin 1.1 mg 1.1 mg OK
Niacin 14 mg 23 mg OK
Choline 425 mg 309 mg Under

Dietary Recall: Day 1

Dietary Recall: Day 2

Two-Day Meal Plan

Day 1

Meal Time Food Item Quantit Justification

y
Pre-exercise 6:30 AM Lactose-free Milk, full 8 fl oz Great source of calcium
Snack fat and vitamin D for bones,
muscle contraction, and
muscle building.
Banana, medium sized 1 whole Fast digesting CHO for
energy; good source of
potassium
Post-exercise 9:00 AM Gatorade 8 fl oz Replenish fluids and
Snack electrolytes lost during
exercise
Breakfast 9:30 AM Rice porridge (3/4 cup 3/4 cup Source of CHO (grains)
of rice w/ chicken of rice + for energy; restore
broth) broth glycogen storage
Salmon, broiled 3 oz Lean source of protein;
for muscle growth and
repair
Bean sprouts, raw cup High source of Vitamin C
(antioxidant) and good
source of fiber
 Romaine Lettuce, 1 cup Good source of Vitamin
chopped, raw A and K
Snack 11:30AM Orange, medium size 1 whole High source of vitamin C
String Cheese 1 stick High source of calcium
Lunch 12:30PM Brown Rice, steamed 1 cup Source of CHO to
replenish glycogen
storage. Good source of
fiber, which may
decrease blood
cholesterol levels
Chinese Broccoli, stir- 1 cup Good source of non-
fried heme iron
Firm tofu, stir-fried 3 oz Good source of calcium
and protein
Olive oil 1 tsp Source of good fats
(monounsaturated fatty
acids)
Soy sauce, low sodium 1 tsp For taste!
Snack 2:30 PM Greek yogurt, low fat 6 oz Good source of calcium
and vitamin D
Cashews, unsalted c Source of good fats and
various vitamins and
minerals
Dinner 5:00 PM Whole Wheat pasta cup Source of CHO to
replenish glycogen
storage. Good source of
fiber, which may
decrease blood
cholesterol levels
Zucchini and 1 cup Good source of vitamin A
mushrooms mix, and C. Okay source of
roasted non-heme iron
Pasta Sauce, low cup Good sources of Vitamin
sodium A, C, and iron
Olive oil 1 tbsp Source of good fats
(monounsaturated fatty
acids)

Day 2

Meal Time Food Item Quantit Justification

y
Pre-exercise 6:30 Peanut butter 1 Tbsp Good sources of fat,
snack vitamins, minerals. Okay
 source of protein
Wholegrain bread 1 slice Good source of CHO for
energy and fiber.
Post-Exercise 9:00 Gatorade 8fl oz Replenish electrolytes
Snack
Breakfast 9:30 Medium Eggs, 2 whole Good source of protein
scrambled for muscle repair
Bell peppers, sauted cup Good sources of
vitamins, minerals, and
fiber.
Mushrooms, sauted cup Good sources of
vitamins, minerals, and
fiber.
Orange juice 8 oz Fast digesting CHO for
glycogen stores
Wholegrain bread 1 slice Good source of CHO to
restore glycogen storage
Lunch 12:30 Chicken breast, pan 3 oz Good source of protein
fried for muscle repair
Brown rice, steamed 1 cup Good source of CHO
Broccoli and carrots, 1/2 cup Good sources of
stir fried vitamins, minerals, and
fiber.
Snack 2:30 Yam, baked 1 whole Good source of fiber,
vitamins, and minerals.
Good source of CHO
Apple, medium 1 whole Fruit: good source of
vitamins and minerals
Lactose free Milk, low 8 fl oz Good source of Vitamin
fat D and calcium
Dinner 5:00 PM Brown rice, steamed 1 cup Good source of CHO

Eggplant, roasted & stir 1 cup Good sources of

fried vitamins, minerals, and
fiber.
Ground turkey, sauted 2 oz Good source of protein

Snack 7:00 PM Greek yogurt, low fat 6 oz Good source of calcium

and vitamin D
Kuyny's Nutrients Report: Two-Day Meal Plan

Your personal Calorie goal is 1635.

Nutrients Target Average Eaten Status

Total Calories 1635 Calories 1626 Calories OK
Protein (g)*** 46 g 86 g OK
Protein (% Calories)*** 10 - 35% Calories 21% Calories OK
Carbohydrate (g)*** 130 g 233 g OK
Carbohydrate (% Calories)*** 45 - 65% Calories 57% Calories OK
Dietary Fiber 21 g 28 g OK
Total Sugars No Daily Target or 86 g No Daily Target or
Limit Limit
Added Sugars < 40 g 20 g OK
Total Fat 20 - 35% Calories 24% Calories OK
Saturated Fat < 10% Calories 6% Calories OK
Polyunsaturated Fat No Daily Target or 6% Calories No Daily Target or
Limit Limit
Monounsaturated Fat No Daily Target or 10% Calories No Daily Target or
Limit Limit
Linoleic Acid (g)*** 11 g 8g Under
Linoleic Acid (% Calories)*** 5 - 10% Calories 5% Calories OK
-Linolenic Acid (% Calories)*** 0.6 - 1.2% Calories 0.7% Calories OK
-Linolenic Acid (g)*** 1.1 g 1.2 g OK
Omega 3 - EPA No Daily Target or 368 mg No Daily Target or
Limit Limit
Omega 3 - DHA No Daily Target or 527 mg No Daily Target or
Limit Limit
Cholesterol < 300 mg 180 mg OK

Minerals Target Average Eaten Status

Calcium 1200 mg 1016 mg Under
Potassium 4700 mg 3416 mg Under
Sodium** 2300 mg 1443 mg OK
Copper 900 g 1952 g OK
Iron 8 mg 12 mg OK
Magnesium 320 mg 463 mg OK
 Phosphorus 700 mg 1555 mg OK
Selenium 55 g 137 g OK
Zinc 8 mg 10 mg OK

Vitamins Target Average Eaten Status

Vitamin A 700 g RAE 1304 g RAE OK
Vitamin B6 1.5 mg 2.3 mg OK
Vitamin B12 2.4 g 4.5 g OK
Vitamin C 75 mg 185 mg OK
Vitamin D 15 g 10 g Under
Vitamin E 15 mg AT 8 mg AT Under
Vitamin K 90 g 374 g OK
Folate 400 g DFE 400 g DFE OK
Thiamin 1.1 mg 1.4 mg OK
Riboflavin 1.1 mg 1.7 mg OK
Niacin 14 mg 24 mg OK
Choline 425 mg 384 mg Under

MEAL PLAN DAY 1

MEAL PLAN DAY 2

 Nutrition Evaluation

1. What factors influenced and/or helped you guide your client?

Kuyny is of Cambodian ethnicity and therefore likes to eat rice with most of her meals.

Several Cambodian dishes, such as the roasted eggplant stir-fry and fish rice porridge, are

included in her two-day meal plan. However, she does like to eat American food such as

omelets and pastas.

Although she does not have financial restraints, Kuyny chooses to shop for bargain deals by

buying in bulk and perusing sale items. She prefers to shop at Asian and Hispanic stores for

cheaper meat and produce. For bulk items such as bread, eggs, and Greek yogurt, she will shop

at Costco.

Kuyny is retired but she still manages her own rental properties. This means that her schedule

is not always consistent and quick 30 minute meals are preferred. Since she may have to

commute and work on her properties, meals that are easily packable, such as stir fry dishes, are

always on the menu. For the same reason, snacks are an important part of her diet. From her two-
day dietary recall, it seemed that Kuyny was not meeting her recommended caloric intake. So in

order to maintain weight and to maximize nutrient intake, nutrient dense snacks such as yogurt,

nuts, and sweet potato were included.

Currently, her blood glucose level is in normal range but Kuyny had been diagnosed with

pre-diabetes before. She has managed her blood glucose levels by increasing her exercise and

reducing the amount of refined grains she consumed. Although she enjoys white rice more, she is

willing to incorporate more brown rice into her diet. Since Kuyny is exercising more regularly,

she would actually benefit from fast digesting CHO for energy and glycogen restoration.

2. Nutrients Analysis

Calories

Kuyny is small in stature and only needs about 1635 kcal/ day to maintain her weight.

According to her two-day food recall, Kuyny was meeting 82% of this requirement. She reports

that these two days were not common and that work was the main cause. On days that she is not

working, Kuyny says she eats a bit more. Additionally, food recall may not be reliable due to

portion size distortions. Kuyny might have been under reporting the amount of foods she was

consuming. To meet her energy goals, calorically dense snacks, such as peanut butter, whole

grains, and dairy were included in the meal plan.

Protein

The protein recommended dietary allowance (RDA) for the average person is 0.8-1.0

g/kg of body weight (Williams et al., 2010). Since Kuyny increased her aerobic exercise, her

requirement increases to 1.2-1.7 g/kg of body weight, as recommended by the Academy of

Nutrition and Dietetics (Caspero, 2016). Her estimated total intake should be between 62.7g

88.8 g of protein per day. With the recommended meal plan, she is actually eating much more
(156g -184g). However, this is still estimated to be 21% of her total caloric intake, which falls

within the RDA range of 10-35% of whole diet. Protein is necessary for muscle formation,

human metabolism regulation, and sometimes as an energy source (Williams et al., 2010). Not

enough protein consumption in athletes may cause delayed reparation of damaged muscles after

exercise. Good sources of lean protein include poultry and fish (Gropper & Smith, 2013).

Fat

For aerobic athletes, fat intake recommendation is the same as the average person, which

is 20-35% of total caloric intake (Supertracker, 2016). Fat is an important source of energy and

consuming too much or too little may compromise performance. Based on her two-day food

recall, Kuyny was consuming just enough fat. With the meal plan, she is consuming more

because the salmon is a good -source of omega-3 fatty acids. Other good sources of heart healthy

fats are nuts, avocado, and olive oil (American Heart Association, 2016). Omega-3 fatty acids

can lower high triglyceride levels and help deliver oxygen to the liver by vasodilation.

Saturated Fat

Consuming foods high in saturated fats will raise cholesterol serum levels and can

increase risk of heart disease and stroke. The USDA recommends that saturated fat should be less

than 10% of total calories (Supertracker, 2016). Prior to nutrition intervention, Kuyny avoided

high fat foods and she is recommended to continue this practice.

Cholesterol

Endogenous cholesterol is used to make hormones, vitamin D, and bile in the body

(Gropper & Smith, 2013). Since the body produces enough cholesterol, the average total intake

should be limited to 300 mg/day (Gropper&Smith, 2013). Cholesterol is found in animal

products. Since Kuyny was eating lean meat and choosing low-fat options, her cholesterol intake

was within reasonable limits. She is recommended to continue this practice.

Carbohydrates

Carbohydrates are the primary source of energy during exercise and daily living

activities. The more intense the exercise, the more carbohydrates are used to execute the physical

activity. Good sources of carbohydrates include whole grains, fruits, and vegetables

(Gropper&Smith, 2013). Since Kuyny has had high blood glucose levels in the past, she was

advised to consume more whole grains, and less refined rice, in order to decrease the spike in

glucose level. Additionally, she was not eating before her exercise. In order to increase

performance, it was suggested that Kuyny eat a small snack that is a good source in

carbohydrate. This would provide her with energy so that she does not feel fatigue during her

exercise. Orange juice and Gatorade were added in order to replenish her glycogen storage, post-

exercise, quickly. Not enough consumption of carbohydrates can cause the body to start using fat

and protein as energy source.

Fiber

Fiber is an important nutrient necessary for healthy bowel movements and has been

linked to lower cholesterol levels. Inadequate consumption of this nutrient may lead to

constipation, higher risk of cardiovascular disease, and less satiety. Kuyny dietary intake,

according to the food recall, is adequate. However, whole grains were encouraged, which is a

better source of fiber and satiety than refined grains. Other good sources of fiber include

legumes, brown rice, nuts, and vegetables (Davis, 2007).

Folate
 Folate is an important vitamin that is necessary for DNA formation and red blood cell

development. A deficiency in folate can lead to fatigue, GI disorders, diarrhea, anemia, and

defects in newborns (Gropper & Smith, 2013). Kuyny was just slightly under the DRI of 400

mcg/day. Sources of folate in the meal plan are spinach, broccoli, and rice (fortified).

Sodium

Sodium is an important mineral for muscle function, fluid balance, and blood volume

maintenance (Gropper&Smith, 2013). Athletes should be aware that minerals can be lost through

sweat while exercising and should be consuming the recommended intake. However, the average

American eat much more than the UL of 2300 mg/day, which can cause increased risk for

hypertension. Based on the two-day recall, Kuyny was consuming over the AI of 1300 mg/day.

With the recommended meal plan, she will be consuming just enough to replenish sodium lost

during exercise.

Vitamin A

Vitamin A is important for bone development, night vision, and maintenance of the

epithelial tissue. A deficiency in this nutrient can lead to night blindness, impaired growth, and

intestinal infections. Kuyny was not consuming enough of this nutrient so more sources of

Vitamin A were included into the meal plan. Good sources of vitamin A are sweet potatoes,

carrots, and dark leafy greens (Gropper&Smith, 2013). The best source of vitamin A, in the meal

plan, was found in the sweet potato. Although the amount of vitamin A is now much greater than

the recommendation of 700 ug RAE, there should not be an issue with toxicity because it is

sourced from food and not supplements.

Vitamin C
 Vitamin C is an antioxidant, assists with iron absorption, as well as form collagen and

epinephrine. In athletes that are deficient, vitamin C supplementation will increase performance.

However, supplementation will not work in those who consume enough of this nutrient. Since

exercise causes a lot of stress in the body, researchers recommend that athletes consume 200-300

mg/day instead of 75-90 mg/day, as recommended by the U.S. Food and Nutrition Board. Kuyny

was consuming 132 mg/day. In order to boost up her vitamin C intake, oranges and a variety of

vegetables were included.

Calcium

Due to its function in muscle contraction and bone health, calcium is important for

athletes. A deficiency can cause weakening of bones and bone diseases (Williams et al., 2010).

Inadequate amounts of calcium may lead to loss in muscle contraction. The dietary

recommended intake for women 51 years and older is 1,200 mg/day (NIH, 2016). Kuyny was

only consuming 387 mg/day from her two-day recall. With the meal plan, she could potentially

be consuming 1016 mg/day, which is still lower than the RDA. Unfortunately, the best source for

calcium is dairy products, which Kuyny does not consume a lot of because of her Asian diet.

However, tofu and fortified soymilk can be included more into her diet.

Iron

Iron is essential for red blood cell formation and the uptake/delivery of oxygen

throughout the body. Good sources of heme iron are meats, fish, and poultry, while non-heme

sources are dark green leafy vegetables, nuts/seeds, and broccoli. A deficiency in iron could

cause anemia, fatigue, and compromised immune function (Williams et al., 2010). In athletes,

iron deficiency can negatively impact performance by decreasing efficiency of oxygen uptake

and circulation. The RDA for women 51 years and older is 8 mg/day, which Kuyny is meeting.
 Communication

I will be providing Kuyny with educational handouts that will include her approximate

calories and meal plan based on her activity level, gender, and age. Fueling before and after

exercise needs to be addressed as it is important for energy use and glycogen replenishment.

Small modifications will be made to her diet over time, as she may be uncomfortable with eating

more food than usual. Since she has difficulty visioning appropriate portions, food models will

be used as a demonstration. Additionally, the nutrition report will be utilized to explain which

nutrients Kuyny needs to incorporate more into her diet. She will also be educated on the best

sources for each of the deficient nutrient.

Kuyny stated in her goals that she would like to build more muscles, so I would

recommend easy weight lifting exercises in addition to her swimming schedule.

Reflection

This project presented a great opportunity for me to use classroom knowledge in a

practical setting. The Adopt an Athlete assignment was challenging because it forced me to

incorporate new knowledge that I have not used in previous nutrition counseling and pushed me

to review material. Other new challenges included the incorporation of nutritionally dense foods

without surpassing her kcal needs and the inclusion of Cambodian meals. Next time, I would like

to include more Cambodian foods such as curry and noodle soups.

Additionally, her calcium needs were not met so I would try to include more sources she

is comfortable with such as fortified soymilk or tofu. The meal plan provided still did not

provide enough Vitamin D so I would suggest adding more fatty fish, such as tuna and salmon, to

her diet. This vitamin is important for calcium absorption and muscle strengthening/function.
Not enough of Vitamin E was provided in the meal plan either and therefore Kuyny would need

to consume more green leafy vegetables, nuts/seeds, and vegetable oils.

Now that I have counseled someone who participates in aerobic exercise, I would like to

counsel someone who weight lifts because he/she would have different dietary

recommendations.

References:

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HEARTORG/

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it=r&id=GALE%7CA18043796&asid=76542024c19345ce20fa0a304bb76e5d

Double Dutch joy in Rio 2016 marathon swimming. Retrieved December 14, 2016, from

https://www.olympic.org/swimming
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http://www.eatright.org/resource/fitness/sports-and-performance/fueling-your-

workout/protein-and-the-athlete

Williams, M. H. (2010). Nutrition for health, fitness, & sport. Dubuque, IA: McGraw-Hill.