Tre’Shaun is a 20 year-old college athlete. He is 6’3” and weighs 235 pounds. He is currently in the off-season from basketball, and his team is working out together in the weight room and on the track five days each week. They are lifting weights to gain muscle and doing high-intensity interval training on the track to improve their endurance. Apply the knowledge you have gained from the past four chapters about energy, carbohydrates, fat and protein for athletes to answer the following questions about Tre’Shaun and his training needs.

1. On Monday, Tre’s team completed one-rep max exercises on bench press, back squat and power clean. What energy system was primarily engaged when Tre’s completed each one-rep max? Which energy substrate is primarily used during this activity? (2 pts)

Answer here.

2. On Thursday, Tre’s team worked on the track doing sprint intervals. They completed 10 rounds of 200 yard dash sprints with a 60 second rest between each. What energy system was primarily engaged when Tre completed each sprint interval? Which energy substrate is primarily used during this activity? (2 pts)

Answer here.

3. Tre comes to see you for some information about his nutrient needs. One of the first things he wants to know is approximately how many calories he needs each day. Next he wants to know how that translates into grams of carbohydrates, protein and fat.

a. Using the equation provided to you in your textbook and PowerPoint, find Tre’s Estimated Energy Requirement (EER). Show your work by providing the EER equation and all the values you used to determine his EER. Round to the nearest whole number. (Tre is considered to be very active. EER is calculated with weight in kilograms and height in meters.) (3 pts)

Answer here.

b. Athletes need a high-carbohydrate diet. The AMDR is 45-65%, but for athletes it is somewhat higher. What percentage of Tre’s daily calories should come from carbohydrate if he is eating a high carbohydrate diet (expressed as a range)? (1 pt)

Answer here.

c. Based on your answers from parts a and b, how many grams of carbohydrate does Tre’s need each day (expressed as a range)? (2 pts)

Answer here.

d. An athlete’s carbohydrate needs can also be expressed in grams per kilogram of body weight. What are Tre’s carbohydrate needs expressed in grams/kilogram? (1 pt)

Answer here.

e. Based on your answer from part d, how many grams of carbohydrate does Tre need each day (expressed as a range)? (2 pts)

Answer here.

f. What are Tre’s daily fiber needs? (1 pt)

Answer here.

g. Despite what some believe, athletes still need a significant amount of fat in their diet. What is the AMDR for fat? (1 pt)

Answer here.

h. Based on your answers from parts a and g, how many grams of fat does Tre need each day (expressed as a range)? (2 pts)

Answer here.

i. An athlete’s protein needs are greater than the RDA (0.8 grams/kg) used for most individuals. Expressed in a range of grams per kilogram of body weight, what are Tre’s protein needs as an active individual? (1 pt)

Answer here.

j. Based on your answer from part i how many grams of protein does Tre need each day (expressed as a range)? (2 pts)

Answer here.

k. List at least two healthy choices you could recommend for Tre to consume from each food group. (3 pts)
i. Carbohydrates: Answer here.
ii. Fat: Answer here.
iii. Protein: Answer here.

4. Tre asks you about creatine supplementation. Because you know creatine is a safe and effective supplement taken in appropriate doses using a pure creatine monohydrate formulation, you answer the following questions for him.

a. What is the recommended loading dose for creatine supplementation? What is the recommended maintenance dose for creatine supplementation? (1 pt)

Answer here.

b. Strong evidence supports a positive ergogenic effect of creatine supplementation in certain exercise endeavors, primarily those characterized by repetitive high-intensity exercise bouts with brief recovery periods. Most evidence supports what positive outcome for athletes? (1 pt)