Ch. 6 D+W

Reuben has recently taken up weight lifting and his friends at the gym mistakenly believe they should eat more protein to build muscle. The DRI for protein for healthy adults is 0.8 g per kg body weight. If Reuben weighs 205 lbs (93 kg), how many grams protein per kg body weight did he eat on this day?

1.6 g/kg

Reuben exceeded his DRI for protein on this day by approximately:

2.1 times

Using the Intake vs. Goals report, determine how many excessive calories from protein this one-day body builder diet provides. (Excessive calories from protein = calories from protein in intake minus calories from protein in DRI.)

313 calories from protein

The Acceptable Macronutrient Distribution Range (AMDR) for protein is 10-35% of calories. What percent of calories in this one-day menu come from protein?

39% calories from protein

This one-day body builder diet provides more than 100% of the DRI for all of the following, EXCEPT:

Calories

This one-day menu body builder menu is unbalanced because it contains insufficient micronutrients and a skewed macronutrient distribution. Which macronutrients fall outside of the recommended Acceptable Macronutrient Distribution Range (AMDR)?

Carbohydrate, Protein, and Fat

A very high protein diet such as this body builder diet is likely to leave Reuben feeling constipated because it does not contain enough:

Dietary fiber

If Reuben were to maintain this diet for a period of time, he would likely experience fatigue and headaches due to inadequate carbohydrate intake. How many more grams of carbohydrate per day would Reuben need to eat in order to meet the 45-65% Acceptable Macronutrient Distribution Range (AMDR) recommendation for carbohydrate? (Use his intake level of 1567 calories to first calculate 45-65% calories from carbohydrate, and then convert to grams to answer this question.)

He would need to eat 15-94 extra grams of carbohydrate

Along with a balanced diet, weight-bearing exercise promotes bone mineral density. Reuben's body builder diet would be unhealthy for his bones over the long term because it is:

Inadequate in vitamin D and excessive in calcium

One of the drawbacks of a high-protein, low-carbohydrate diet is that it contains too much of some nutrients and not enough of others. This one-day menu contains insufficient:

Water