Mark’s Pre-Season Diet

Mark has always been interested in fitness and he enjoys working out; he started a fitness routine in his teens that has grown into a lifestyle in his twenties. At twenty-five, he has a regular cardio workout that includes swimming two days a week, running three days a week, and cycling on weekends. Last year he decided that he wanted to add more muscle mass to his body, so he and his trainer worked out a weight training program. He has been resistance training with the goal of building muscle mass. He also read that people seeking to build more muscle needed to eat more protein, so he switched his low-fat granola and skim milk breakfasts for scrambled eggs. He also purchased a protein powder that he mixes with water and drinks during his workouts and with his evening meal. He has added more lean meats- like chicken breast- to his lunches as well. In the beginning, Mark saw some benefit from his new workout, and he has noted that he has been building muscle. However, he has also gained some body fat that wasn’t expected. His pants are getting tighter and he has found that he has less energy to complete workouts. He knows you are taking a Nutrition class and asked you to tell him about protein. He’s considering eating a protein shake instead of lean meats and salad at his lunchtime meal. Help Mark by answering the questions.

Answer the following questions in the fields below.

What is a likely source of Mark’s increased body fat?

Would you suggest that Mark increase the amount of protein powder he consumes?

What is a likely cause of Mark’s lack of energy after a workout?

Too many protein-rich foods can displace other important foods from the diet. Which vitamins are generally lacking in a protein-rich diet?

What are 4 potential health risks associated with the overconsumption of protein?

If Mark is building protein, what type of nitrogen balance would this be?

Is there any evidence that taking amino acid supplements will help increase muscle mass? Give the medical url or evidence.

How will you respond if Mark asks you, “What is the best way to build muscle tissue?