Question

Brian is a 15-year old high school basketball player. He is 6’2” and 180 pounds. He tells you his mom has been telling him that he needs to eat better. appreciating that teens do not always consume a balanced diet. you decide to look up what is considered to be the ” typical ” teenage diet. you learn that the typical teen diet is characterized by an abundance of sweetened beverages, French fries, pizza, and fast food. it typically lacks adequate fruits, vegetables, low-fat dairy products, whole grains, lean meats, and fish. this makes for a diet very high in fat, saturated fat, trans fat, and added sugar and too low in calcium; iron, zinc; potassium; vitamins A, D, and C; and folic acid. You are not surprised to find that Brian is no exception. When you ask him what kinds of foods he typically eats, he tells you that he knows that he has an overall lousy diet but that he is motivated to eat better because he knows it will help to improve his basketball game. You are especially concerned about Brian’s micronutrient intake.

Fill in the following table. What” superfoods” good sources of more than one of the micronutrients?

NUTRIENTS:

calcium

iron

zinc

potassium

vitamin A

vitamin C

vitamin D

Folic acid.

LIST THE RECOMMENDED INTAKE FOR FOR BRIAN?

GOOD FOOD SOURCE APPROPRIATE FOR THE CLIENT

2. Brain asks you how eating a more balanced diet with sufficient amounts of the nutrients listed in the table might affect his athletic performance. For each of the nutrients listed in the following table briefly summarizes the nutrient’s importance as it relates to exercise.

NUTRIENTS; ROLE IN EXERCISE

calcium

iron

zinc

potassium

vitamin A

vitamin D

vitamin C

Folic acid

Answer 1

Answer:-

Recommended micronutrient intake for Brain:

Micronutrient	Recommended dietary allowance	Sources
Calcium	1,300 mg	Milk products, leafy greens, broccoli
Iron	11 mg	Oysters, white beans, spinach
Zinc	11 mg	Oysters, crabs, cashews
Potassium	3,000 mg	Lentils, bananas
Vitamin A	900 μg	Liver, dairy, fish, carrots, spinach
Vitamin C	75 mgµ	Citrus fruits, bell peppers
Vitamin D	15 μg	Sunlight, fish oil, milk
Folic acid.	400 μg	Beef, liver, black-eyed peas, spinach

Micronutrients role in exercise:-

All micronutrients are extremely important for the proper functioning of our body. They include vitamins and minerals. Vitamins are necessary for energy production, immune function and blood clothing meanwhile minerals are necessary for growth tissue; maintain bone health and fluid balance. Vitamins depleted when we sweat micronutrients protect our body against oxidative damage during exercises and also assist with tissue repair and recovery from the exercise. Recovery of muscles after an intense workout is depending on the body’s nutritional reserve. Vitamin-C supplementation reduces post-exercise muscle soreness and decreases levels of an enzyme associated with damaged muscle. Exercises increased body metabolic rate which increased the consumption of oxygen and exposes the cells' constant oxidative stress and associate with cell damage.