Download One-Day 7000-Calorie Menu Project

12/2/2014
One-Day 7,000-Calorie Menu Project
Cami Martin
Nutrition & Sports Performance NUT 3200
Metropolitan State University of Denver
A. Introduction:
This paper focuses on sculpting a 7,000-calorie diet for top Pro-Cyclist Dodging Dale
Henderson. The diet will be made for one day during which Dale rides 5.5 hours climbing the
French Mountains. Dale is a 29-year-old male at 6 feet in height and 152 pounds in weight. He is
Lacto-Ovo Vegetarian and gluten-free by choice because he thinks his body and performance
does well with these diet changes. Fermented dairy products such as yogurt and aged cheeses are
allowed within his diet. In order to make sure his diet is adequate Dale not only needs a one-day
diet plan, but also an analysis of the calories, macronutrients, micronutrients and fluid intake.
These intakes must also be calculated per timing during the day such as, before, during, and after
his ride. Included in his diet must be analysis of supplements within his Musette bag used during
his ride.
B. Methods:
In order to understand a typical cyclist diet plan I researched different cycling teams to see what
their daily diet structure looked like. I watched videos about the Sky racing team (much like the
ones shown during class). I also researched more about the “Feed Zone” book by Allen Lim. I
based the buckwheat crepe off of the portables that are listed in The Feed Zone Cookbook and
based the breakfast off of the videos that the Sky racing team produced. I tied all of this in with
Dale’s macronutrient needs at each stage of his day. For the after race snack and dinner, I used
foods that I like and again matched this with his macronutrient needs.
C. I didn’t have any serious problems creating the menu other than getting stumped on dinner
items and what to put in the Musette bag. I gave myself some guidance by referring back to The
Feed Zone and researching what is including in the majority of rider’s bags. I also think
researching the diets of cycling teams beforehand helped immensely when starting this project.
The textbook outlines fairly well what the before, during, and post requirements are for all the
macronutrients.
D. I included The Feed Zone’s Fig Honey Rice cake and the Bitter Chocolate & Sea Salt bites as
supplements during Dale’s ride. I didn’t give him bars when he got off of the bike either. I gave
him potato latkes topped with Greek yogurt that gave him 50.6 g of carbohydrate, just under
what he needs for the post-ride carbohydrate intake. But, I assume he will be drinking a recovery
drink such as the Skratch Labs exercise drink mix, which would give him ~20 g of
carbohydrates. I opted for real food during and after the race because I think it suits his lifestyle
and dietary habits given that he generally eats unprocessed foods and is gluten-free and LactoOvo-Vegetarian. I also opted for the real food because I wanted to see if it could be done within
this type of diet.
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E. Nutrient Content:
Dale:
- 6’0, 152 lbs., 69.09 kg
- 2,072.70 calories (30x69.09kg) needed per day to sustain Dale, with activity levels 7,000
calories.
- Protein needs per day:
 1.2-2 g/kg = 82.90-138.18 g x 4 kcals = 331.60 – 524.72 calories from protein
 25 g of protein within an hour after the ride (100 calories)
- Carbohydrate needs per day: 8-10 g/kg = 552.75 - 690.9 g x 4 kcals = 2,211 – 2,763.60
calories from carbohydrates
o After ride: 0.75 g/kg of CHO the first hour = 51.81 g (207.24 calories)
 0.75 g/kg of CHO for the first hour prior: 51.81 g of CHO
 0.75-1.5 g/kg of CHO for each hour after up to 3 hours
o 0.75-1.5 g/kg of CHO = 51.81-103.63 g of CHO (207.24-414.52 calories)
- Fat needs per day:
o 2.0 g/kg = 138.18 g of fat x 9 kcals = 1,243.62 calories from fat
- Fluid needs per day:
 4 hours before ride: 5-7 ml/kg: 345.45 ml – 483.63 ml
 2 hours before ride: 5-7 ml/kg: 345.45 ml – 483.63 ml
 During ride: 150 – 350 ml (~6 to 10 oz) at least every hour
 After ride: 1.5 L (~6 cups) per kg of weight lost
Meal Plan:
Breakfast:
- Before breakfast juice: fresh, pressed beet, carrot, apple, kale juice
- Oats with banana, made with almond milk and topped with yogurt and seaweed
- Quinoa
- Carbohydrates: 150.44g (601.76 calories)
- Protein: 28.67 g (114.68 calories)
- Fat: 14.45 g (130.05 calories)
Snack 1:
- Fig Honey Rice Cake
- Carbohydrates: 24.95g (99.80 calories)
- Protein: 2.32g (9.3 calories)
- Fat: 7.56g (68.04 calories)
Lunch – Mussette bag:
- Buckwheat crepe filled with mushroom walnut spread and sliced Swiss cheese
- Fig honey rice cakes
- Bitter Chocolate & Sea Salt Bites (2)
- 5 servings (16 oz) of lemon-lime Skratch Labs drink
- Protein: 36.79g (147.18 calories)
- Carbohydrates: 188.32 g (723.28 calories)
- Fat: 114.48 g (1030.32 calories)
- Drinks (per serving): 20.05g Carbohydrate, 0.11g protein, 0.04g fat
- Total Carbohydrate: 1124.28 calories
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- Total Protein: 149.38 calories
- Total Fat: 1032.12 calories
After ride:
- Potato latkes with yogurt topping (Immediately after ride)
- Quinoa with Adzuki Beans
- Almonds
- Two servings of Skratch Lab drink Carbohydrates: 40.10g (160.4 calories), Protein: 0.22 g
(0.88 calories), Fat: 0.08g (0.32 calories) (One serving after immediately after)
- Carbohydrates: 193.67 g (774.68 calories)
- Proteins: 44.98g (179.92 calories)
- Fat: 34.82g (313.38 calories)
- Total CHO: 935.08 calories
- Total PRO: 180.80 calories
- Total Fat: 313.70 calories
Dinner:
- Curry chickpea patty
- Vegetables: Kale salad
- Sweet potato, parsnip, cauliflower, pecan salad
- Carbohydrates: 252.88g (1011.52 calories)
- Protein: 36.30g (145.20 calories)
- Fat: 82.77g (744.93 calories)
E. Nutrient Content Continued:
Most of Dale’s macronutrient levels are above the AMDR guidelines (see printout).
Carbohydrates are around 59% of calories, proteins is less than the AMDR guidelines, but it is
more than the range of 1.2-2 g/kg/day needed and fat is at ~32% of calories. The supplements
were roughly 1,216 calories that include the Fig Honey Rice Cakes, Bitter Chocolate & Sea Salt
Bites, and the Skratch Lab supplement drinks.
F.
-
Fluid needs per day:
 4 hours before ride: 5-7 ml/kg: 345.45 ml – 483.63 ml
 2 hours before ride: 5-7 ml/kg: 345.45 ml – 483.63 ml
 During ride: 150 – 350 ml (~6 to 10 oz) at least every hour
 After ride: 1.5 L (~6 cups) per kg of weight lost
I chose to use Skratch Labs for all of the supplements to fuel Dale’s ride and replenish after the
ride. I used the above needs as rough estimates for Dale because every athlete has a unique sweat
and electrolyte loss.
G. Dale’s plan met all of the macronutrient and most micronutrient requirements. On the printout
of the nutrients B12 was 3 mcg off of the DRI requirements. I looked into this and noticed that the
Almond Milk in his breakfast should have B12 in it as well as the yogurt used at breakfast and
after his ride. Also, the portabella mushrooms used in the spread on the crepe could be fortified
with B12 too. Not meeting the B12 requirements is a concern with Dale since he is Lacto-Ovo-
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Vegetarian. The amount of calories within Dale’s diet is spot on with the requirements for his
daily needs.
H. I would eat this diet. It seems palatable and I like the use of real supplements rather than bars.
I think I wouldn’t be able to make it if I had to eat protein or energy bars multiple times a day.
But, I couldn’t fathom eating 7,000 calories a day – it just seems outrageous! I’d like to try to do
more days of 7,000 calories to see what other ideas for meals I could come up with.
I. I would guess that an athlete probably spends around $55 a day for a diet like this.
Hydration mix: $17.50
Oats/rice: $5
Vegetables: $15
Nuts: ~$4
Yogurt/Cheese: ~$3
Beans: ~$3
Almond milk: ~$2
Fruits: $2
Fig Honey Bars (2): $1.50
Bitter Chocolate & Sea Salt Sticky Bites (2): Under $1
J. I think the project itself wasn’t a hard concept until I actually started to work on it. It
takes a lot of time to get use to figuring out what this population needs and what will work.
I think working with this population would be difficult but rewarding to see your efforts
pay off in the form of how well the athlete is doing. I think I could of done better with the
overall meal plan, especially now that I know more about the population and guidelines
than when I started on this. There is just so much to learn about this population! And just
as with everyday people, this population has a ton of variances that adds more challenges
to the nutritional and fluid requirements.
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Below are the ingredients for the recipes I used:
Buckwheat (egg/gluten free) Crepes, Serving Size 1:
*For some reason My Diet Analysis wouldn’t allow me to copy the table of ingredients.
1/8 cup Buckwheat Flour
1/3 cup Coconut Milk
0.25 tablespoon Coconut Oil
1/8 cup Rice Flour
½ cup Arrowroot Flour
¼ teaspoon Salt
Fig Honey Rice Cakes, Serving Size 10
2 cup
3.5 ounce
1 cup
2 tablespoon
Rice, white, short grain, ckd (USDA SR-24)
Nuts, pecans, dry rstd, unsalted (USDA SR-24)
Fig, dried (USDA SR-24)
Honey, clover (Pure Sweet Honey Farm)
Bitter Chocolate & Sea Salt Sticky Bites, Serving Size 12
Amount
1 cup
0.5 cup
1 tablespoon
0.5 piece
0.5 teaspoon
1 tablespoon
1 tablespoon
Ingredient
Rice, jasmine, dry (Trader Joe's)
Oats, rolled, old fashioned, dry (Quaker)
Sugar, brown, packed (USDA SR-24)
Baking Chocolate, bar, bittersweet (Bakers)
Salt, sea, California (Trader Joe's)
Seeds, flax (Arrowhead Mills, Inc.)
Seeds, sesame, hulled (Arrowhead Mills, Inc.)
Veggie Burger, Serving Size 1:
Amount
1 cup
1 tablespoon
3 tablespoon
0.5 teaspoon
0.5 teaspoon
1 cup
Ingredient
Rice, jasmine, dry (Trader Joe's)
Garlic, elephant, fresh (Frieda's)
Oil, olive, extra virgin (Natural Oils)
Spice, chili pepper, cayenne, dried, ground (USDA…
Spice Blend, curry, pwd (USDA SR-24)
Peas, chickpea, mature, ckd (USDA SR-24)
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Sweet Potato Salad, Serving Size 1:
Amount
0.5 cup
0.5 cup
1 ounce
1 tablespoon
1 tablespoon
2 each
0.25 cup
1 tablespoon
1 tablespoon
Ingredient
Sweet Potatoes, dark orange, bkd in skin, peeled …
Parsnips, fresh, slices (USDA SR-24)
Nuts, pecans, dry rstd, unsalted (USDA SR-24)
Herb, parsley, fresh, chpd (USDA SR-24)
Oil, olive, extra virgin (Natural Oils)
Brussels Sprouts, fresh (Trader Joe's)
Cauliflower, florets, fresh (USDA SR-24)
Honey, clover (Pure Sweet Honey Farm)
Spice, ginger root, fresh (USDA SR-24)
Mushroom Walnut Spread, Serving Size 1
Amount
4 ounce
0.25 cup
3.5 ounce
0.25 cup
0.25 cup
1 tablespoon
0.5 cup
1 tablespoon
1 slice
Ingredient
Mushrooms, portabella, fresh (Mushroom Council)
Nuts, walnuts, English, dried, chpd (USDA SR-24)
Spinach, baby, fresh (Dole)
Onion, red, fresh, chpd (USDA SR-24)
Oil, olive, extra virgin (Natural Oils)
Herb, thyme, fresh (USDA SR-24)
Beans, white, sml, mature, ckd (USDA SR-24)
Juice, lemon, fresh (USDA SR-24)
Cheese, Swiss (USDA SR-24)
K. References:
1. Fig and Honey Rice Cakes: Sweet Goodness in Your Pocket. The Feed Zone Cookbook
website. http://feedzonecookbook.com/2014/07/21/fig-and-honey-rice-cakes-sweetgoodness-in-your-pocket/
Published July 21, 2014. Accessed November 8, 2014.
2. Replace Gels and Energy Blocks with Real Food Snacks: Try Bitter Chocolate & Sea Salt
Sticky Bites. The Feed Zone Cookbook website.
http://feedzonecookbook.com/2014/07/07/replace-gels-and-energy-blocks-with-realfood-snacks-try-chocolate-sea-salt-sticky-bites/
Published July 7, 2014. Accessed November 8, 2014.
3. The Feed Zone Cookbook: Fast and Flavorful Food for Athletes. The Feed Zone Cookbook
website. http://feedzonecookbook.com
Accessed November 4, 2014.
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