Question

The athlete is female and weighs 110 lbs. She is a distance runner (cross-country) and runs an average of 50 miles per week. Her goal is to maintain her current weight over the 8-week competitive season. In addition to running 50 miles per week, she spends approximately 2 hours per week in the weight room doing strength/endurance maintenance workouts. Her caloric requirement to maintain weight with her level of training is 2500 kilocalories per day. (Your objective is to design a diet that provides 2500 kcals per day and meets the specific nutrient requirements for this athlete.

Answer 1

Break fast

4 Whole egg, scrambled

1 slice cheddar cheese,

2 slices whole- wheat toast,

1/4 cup sliced avocado

Total : 716 calories

fat : 44g

Carbs : 39g

Protein : 41g

Snack

1 scoop whey protein

1/3 cup raw almonds

Total Calories : 337.4

Fat : 19g

Carbs : 11g

Protein : 30.6 g

Lunch

5 oz , 95/5 ground beef

1 tbsp extra virgin olive oil

1/2 cup cup chopped onion

1 cup shredded lettuce

2-3 tbsp fresh tomato salsa

1/4 cup shredded cheddar

1 tbsp sour cream

Total

Calories : 591

Fat : 36.6 g

Carbs : 14.5g

protein : 51g

Snack

2 tbsp of natural peanut butter

1 medium apple

1 container 2% Greek yogurt

Total

Calories :395

Fat:17g

carbs: 37.5 g

Protein : 23g

Dinner

6 oz , Atlantic salmon

1 cup green beans

2 pat butter

Total

Calories :457

Fat: 22g

carbs:27.5g

Protein: 37.3 g

All meal

Total

Calories :2496

Fat :139g

carbs: 120g

Protein: 183g