Professional Documents
Culture Documents
Tiffany Khim
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).
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.
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
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
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
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
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
frequency has been decreasing. In the past year, Kuyny discovered she has a slight abnormal
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.
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.
The physician advised Kuyny to take calcium for preventative measures, fish oil to
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
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
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.
3 oz Rare steak
c soybeans
Your personal Calorie goal is 1635. Your plan amounts are based on meeting your nutrient needs.
Day 1
Day 2
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
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,
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
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
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
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
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
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
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
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
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
Kuyny stated in her goals that she would like to build more muscles, so I would
Reflection
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
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
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:
American Heart Association. (n.d.). Retrieved December 14, 2016, from http://www.heart.org/
HEARTORG/
Benet, W. R. (1987). Hero and Leander. In Benet's Reader's Encyclopedia (3rd ed., p. 446). New
go.galegroup.com.libproxy.csun.edu/ps/i.do?p=ITOF&sw=w&u=csunorthridge&v=2.1&
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
Gropper, S. A., Smith, J. L., & Groff, J. L. (2013). Advanced nutrition and human metabolism.
"USA Swimming - Home." USA Swimming - Home. N.p., n.d. Web. 14 Dec. 2016.
NCAA.org - The Official Site of the NCAA. (n.d.). Retrieved December 14, 2016,
from http://www.ncaa.org/
Office of Dietary Supplements - Dietary Supplement Fact Sheet: Calcium. (n.d.). Retrieved
Protein and the Athlete - How Much Do You Need? (n.d.). Retrieved December 14, 2016, from
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.