What are the Physical Activity Guidelines for Americans? How does Michael’s current level activity measure up to them? Are there changes he should make to reach these recommendations?

Michael is a 33 year old veteran of the Marine Corps. Since leaving the military ten years ago, Michael has been working as a salesman, where he spends most of his day at a desk. When he enlisted at the age of 18, he weighed 156 pounds. At the end of his military service he was 181 pounds, and today he weighs 190 pounds (ht = 5’11”). Although his weight has not changed much since leaving the military, he began to feel he was getting out of shape because of his sedentary lifestyle. He has recently begun exercising again and is trying to improve his diet in order to “get toned.” He is started strength training with a personal trainer twice per week, and runs for 20-30 min 1-2 times per week. Michael’s diet contains a lot of food from restaurants such as Chipotle and Panera, in addition to protein shakes, which he often has each morning and before training. A 24-hr recall reveals that with his protein shakes, Michael is consuming ~110 grams of protein daily. Michael comes to you because he wants to train for the Marine Corps Marathon. His proposed plan is to increase his running to 1-2 hours per day, 5-6 days per week, and continue his weight training.

1. What are the Physical Activity Guidelines for Americans? How does Michael’s current level activity measure up to them? Are there changes he should make to reach these recommendations?

2. How does his current intake compare to his estimated protein needs? Do you recommend Michael continue using his protein supplement? Discuss the pros and cons of using a protein supplement.

3. Michael is nervous about drinking enough water for his long runs. How would you advise Michael regarding his fluid consumption? Do you recommend beverages other than water? Why or why not?

4. What are Michael’s carbohydrate needs based on his current exercise? If he increased his running to begin marathon training, how would you recommend he change his carbohydrate intake?

5. As Michael continues to train, he will be able to run longer and faster. Explain what the physiological effects are of Michael’s training that will enable this.


 

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