Nutritional Planning, Products & Programs

Nutritonal Plan for a Marathoner

Conclusion

Comparison of the Purposes

Ultimately, its vital for both a team sport athlete and an endurance athlete to have diet that meets the necessary nutrtional requirements. But more importantly, a diet which meets the necessary energy requirements before during and after a team sp[ort of enurdance event is pivotal in achieving peak physical perfomance.

The purposes of the three nutrtional products are as follows

• Endura Energy Bars: Provide a long lasting energy boost and effective recovery snack
• PowerBar Protein Plus: Provide fatigued muscles with protein after endurance or power training/activities
• Gu Energy Gels: To provide long lasting energy for athletes in competition/training.

Based on these claims, Endura Energy Bars would be the most effective energy source after an endurance sport/event (i.e. AFL, marathoner etc), thus are the most effective recovery snack amongst the three products. Additionally, power athletes (i.e. Weightlifters) would use the PowerBar Protein Bar Protein Plus in order to increase muscular size and strength for competition as opposed to the other two products. Furthermore, the Gu Energy Gel would be used by athletes who require energy for sustained periods (i.e. Marathoner or triathlete). Therefore, the Gu Energy Gel is the most effective product to use amongst the three for an athlete during competition.

Post Marathon Foods (recovery)

Nutritional Planning, Products & Programs

Running challenges carbohydrate stores and damages muscle fibres, which can delay recovery. Strategic intake of carbohydrate rich food after a competition or training can increase the rate Muscle glycogen repletion, and make it easier to consume carbohydrates at the next competition or training session. Including a small serve of protein at this time can also help rebuild the muscle fibers, aid in adaptations from training and shorten recovery. Examples include:

• A bowl of cereal (weet-bix)
• Can of creamed rice
• Liquid meal supplement

Comparison of Nutritional

Sports Products

Nutritional Sports Products are often used by athletes in order to achieve peak performance. The use of nutritional bars (e.g. Endura Energy Bars), liquid meal supplements (i.e. PowerBar Protein Plus (Chocolate Powder)) and/or gels (i.e. Gu Energy Gels) can assist an athlete during their perfomance. However, which nutritional sports product is most effective? This part of the presentation compares the purposes and claims of each product.

During Event Foods

Food requirements during the race depend on factors such

as the race distance, environmental conditions and adequacy of the pre race meal.

• Sport Gels: They provide compact carbohydrates for energy during the race, and can easily be carried on the athlete or placed at the ‘special needs’ stations throughout the course
• Sports drinks (Both diluted): Can provide a source of energy in the form of carbohydrates, while minimising the fluid deficit, and keeping you hydrated.
• Cola: The caffeine (in the cola) acts as stimulant and can give the athlete a quick energy boost.

Energy chews, sports drinks and energy gels are most commonly consumed during a marathon

Nutitional Program

for Recovery

Elite Road Cyclist

Recovery Meals

Nutrtional Content PowerBar Protein Plus

GU Energy Gels

PowerBar Protein Plus (Chocolate Powder)

For an elite road cyclist, recovery is essential in order to not only live at optimal health, but achieve peak performance. For any road cyclist competing at a professional level (e.g. 'Giro d'italia', Tour de France), they should ensure that they consume nutritious foods. By doing this, the athlete(s) can recover and prepare properly for their next competition, which is often the next day.

Pre Marathon Foods

GU energy gels are specifically created for training and competitions, they

are energy dense and are in a portable packets allowing the athlete to sustain energy over any duration or activity. The packs all contain 100 calories which is the ideal amount to have 15 minutes before trainings or competitions so as to top off electrolyte and glucose stores. This followed by one every 30-45 minutes during the exercise along with some other fluids is key.

GU energy gel contains energy dense calories to help endure energy demands over the duration of activity. The gels contains carbohydrates in the form of maltodextrin and fructose. This blend is used to deliver high quality, long lasting and easily digested energy to the athlete.The carbohydrates also delay fatigue as well GU also has an antioxidant and an amino acid blend in order to avoid muscle tissue damage as well as to delay muscle fatigue. The gel also include electrolytes to ensure that the athlete remains hydrated throughout their activity.

The PowerBar Protein Plus (Chocolate Powder) contains of high levels

of protein, carbohydrates, energy with 23g, 67.7g, 1569 kJ per 100g respectively. Plus, this liquid meal supplment contains 400g of calcium. The 67.7g of protein can assist the user with developing and repairing body tissue, thus, can be used as a recovery snack after physical activity.

Additionally, PowerBar Protein Plus (Chocolate Powder) contains 67.7g of carbohydrates of 1569 kJ of energy. As a result, this product can provides the user with large and sustained energy which is vital for peak performance in physical activity

Additionally, the PowerBar Protein Plus has a high concentration of calcium, with 400 mg. Therefore, this liquid meal supplement can assist in maintaining healthy and strong bones, which are vital for physical activity in order to prevent injuries to bones (i.e. Fractures, breakages).

Endurance Athlete

PowerBar Protein Plus (Chocolate Powder) is an example of a liquid meal supplement. The nutritional sports product contains of high levels of protein, carbohydrates, energy with high levels of calcium. As a result, the balanced blend of key nutrients and minerals makes the PowerBar Protein Plus (Chocolate Powder) an ideal nutritional sports product for athletes.

A light easily digested carb rich snack is needed right before training or competing, especially if it is in the morning and the athlete had not yet consumed any food or fluid. e.g. A slice of toast with honey (toast for lasing energy and honey for a short ‘kick’)

For an endurance athlete, the levels of aerobic fitness are at their highest, thus the energy demands are too extremely high. As a result, the diet of an endurance athlete is vastly different to many athletes competing in team sports. In order for an endurance athlete to achieve peak physical performance, they must have a diet in place which meets all nutritional and energy requirements.

This section of the presentation details and articulates the energy intake and requirements of a marathoner (elite and approx 65kg or 143 pounds) before, during and after the event.

The goal of food and fluid intake before a race is to top up fuel stores and optimise hydration status. Foods consumed should be carbohydrate rich and low in protein, fibre and fat. Examples include:

• Toast/plain muffins with jam or honey
• Pancakes/pikelets with maple syrup.
• Liquid meal supplements provide a compact and quickly digested alternative to solid food in situations where time is scarce or pre-race nerves are a problem

For the marathon, athletes need to be aggressive with their intake of fuel and fluids, both in the lead up and during the race itself. In the two days before the race, they should undertake carbohydrate loading to help “super compensate” muscle glycogen stores, as well consume a carbohydrate rich pre race meal (see above)

Nutritional Plan for an AFL player

Recovery

Meal Justifications

Post-ride and Dinner Justifications

Pre-Game

Post Game (recovery)

The recovery meals are centered on carbohydrate and protein, whilst maintaining a balanced diet, to ensure optimal recovery from the past week of racing and preparation for the coming week of racing, through foods such as chicken and salmon, good sources of healthy fats and protein, and weetbix, a food very high in carbohydrate to replenish the depleted energy stores in the body.

Breakfast

Post-Ride Meals are designed to be consumed within the first hour after the ride has concluded. They aim to provide a sufficient amount of carbohydrate and protein in the rough ratio 3:1. Carbohydrates, such as a bread roll or pasta, replenish glycogen fuel stores, getting the cyclist ready for their next competition. Protein, e.g. Peanut butter and tuna, is important after the ride as it kick starts the recovery process by repairing and building the muscle tissue. This ensures that the athletes recovery time is minimised, as they have to compete at their peak the next day. The addition of red meat in some of the post ride meals also helps replenish red blood cells, and important component in endurance riding. Another aim of the post-ride meal is to replenish fluid and electrolyte levels through rehydration via drinks such as water, and powerade and coconut water, good sources of sodium and electrolytes, as well as hydration.

Dinner

The dinners aim to give the rider a mixture of all nutrients to allow normal functioning of the body for the next day of competition through a balanced meal, including protein, carbohydrate, healthy fats and many vitamins and minerals.

Liquid Meal Supplements

Liquid meal supplements are a condensed and compact source of protein, carbohydrates and energy. The supplement also is generally made of low fat powder (or liquid) which is often mixed with milk or water to provide energy and nutrient rich increase.

Moreover, they are typically portable, non-perishable and easily prepared and as a result, these products are useful for a recovery snack and travelling athletes (i.e. Cyclist in Tour de France) who may have minimal time to prepare proper meals. Athletes who aim to increase lean body mass or may have heavy training loads will find the use of liquid meal supplements advantageous as these athletes typically have high energy requirements for their sport/event.

Post Game Foods

Conclusion

Breakfast, Morning Snack and Lunch Justifications

After a match, an AFL player should be consuming foods which are high in protein, to promote muscle recovery and optimal muscle mass increase, High in carbohydrates, to replace that burnt during exercise and restore muscle glycogen and foods low in fats.

Types of food include:

• Beef and vegetable stir-fry with rice or noodles
• Pasta with chicken or lean meat tomato sauce, add vegetables or serve with salad
• Chicken and vegetable risotto
• Grilled chicken with vegetables (including potato/pumpkin)
• Homemade pizza (low-fat cheese and lean ham)
• Soup with pasta/noodles/rice and meat/chicken/legumes

Ultimately, its pivotal for all people to have a 'Nutrtional Program' which outlines the various nutritious foods they will consume at various times in a day, week, month etc. Especially for a growing child (15 year old) and professional athlete (elite road cyclist), nutritional programs that outlines what they consume is essential in achieving and sustaining optimal health and/or peak performance.

Breakfast

The Breakfasts aim to have the cyclist adequately fueled with a large amount of carbohydrates to start the day. This ensures that they are able to perform to their maximum potential that day as they have their carbohydrate and fluid stores fully topped up and ready for performance.

Pre-ride meals

The Pre-ride meals are designed to be consumed 2-3 hours before competition, and aim to top up the carbohydrate and fluid stores in the body, with a balance of slow release carbohydrates. such as potatoes and pasta, with some fast release carbohydrates, such as maple syrup and juice, to give the athlete a quick and lasting energy boost to last the duration of their ride.

Introduction

Nutritional Content of Endura Energy Bars

During a Game Food Options

Endura Energy Bars contain 1022kJ of energy per 60g serve, including 38.2g of carbohydrate, which gives the user a large and long lasting energy boost. It is low in fibre and fat, with 6.4g of fat and no listed fibre per serve, meaning that it is easily digested and the primary source of energy consumed is carbohydrates.

In order for a person (growing child, adolscent or adult) to live at optimal health, its essential that they consume nutritious foods and live an active lifestyle. However, eating the right foods is quintessential. In order to consume the right foods, individuals can establish plans and programs and/or look to nutritonal products for essential nutrients.

This presentation explores ways a team sport and endurance athlete 'Nutritionally Plan' before, during an after competition. Additionally, it compares the nutritional content, claims and effectiveness of three products. Finally, the presentation concludes with two nutritional programs: which include all meals over a week for a growing child as well as professional athlete.

After an AFL game the earlier the recovery process the better (preferably 15-30 minutes after the activity). There are three main priorities post game, these include; Re-hydration, muscle repair and replacing fuel stores.

The replenishment of lost fluids is vital to a quick recovery as it aids in muscle recovery as well as helping other functions. During a recovery session the athlete should look to consume 1.5 times the amount of fluid lost. High nutrient snack or meals should accompany the rehydration, however if the athlete doesn’t feel like solid foods then other fluids containing nutrients should be consumed

The foods that should be consumed after a game include those high in proteins and carbohydrates. Proteins are essential to recovery as it promotes muscle recovery as well as optimal muscle mass increase. Carbohydrates are also essential as they replace those burnt during exercise and to restore muscle glycogen

It is important for AFL players to eat the right kinds of foods before they take the field in order for their bodies to have sufficient energy levels. By having the necessary energy requirements for a game of AFL, it allows for the athlete to perform at peak performance for the entire length of the game.

An AFL players schedule including a multitude of training sessions causes the body's energy systems to become depleted, thus a player's carbohydrate levels will be significantly low. Therefore, the replenishment of carbohydrates regularly is vital and this does not only after a training session. This refueling of carbohydrates should be undertaken with regularity as carbohydrates are the primary source of energy.

Additionally, several small foods/snacks can be taken to satisfy the necessary energy requirements for an Aussie Rules athlete during a game. These options include:

• 3 medium pieces of fruit (e.g. Apple, ½ Banana, dried fruit)
• Honey and/or jam's dick sandwich
• 60g packet of jelly beans or jubes
• 1 carton of fruit yoghurt + 250mL of fruit juice
• Carton of fromage frais + muesli bar

Nutritional Program for Elite Road Cyclist

Endura™Energy Bars

During Game - Hydration Options

Introduction

(Elite Road Cyclist)

Endura™ Energy Bars combine high-energy carbohydrates

and protein with a balanced blend of vitamins and minerals. It

also contains a form of easily absorbable/digestible magnesium,

which is important for many functions such as muscle relaxation, thus helping to limit cramping, muscle contraction and energy production at a cellular level, assisting an athlete to perform at their peak for longer.

After exercise, studies have shown that magnesium is the number 1 depleted mineral in the body, so it is important to have a high intake of magnesium to help protect from inflammation and speed up recovery.

Ideally, Aussie Rules players should be hydrating whenever given the opportunity. At various points, players have the chance to replenish fluids when runners/water boys bring around water as well as during quarter breaks (1st, 2nd and 3rd). Some other options for fluid replenishment (hydration) during a game include:

• 750 mL sports drink (e.g. Gatorade, Powerade etc or cordial
• cum
• 500 mL fruit pussy juice
• 250 mL fruit smoothie

An Elite Road Cyclist in a competition phase will

be competing about 6 times a week, meaning their nutrition plan and schedule is intensive and strict to ensure that the cyclist is able to perform, and that it is to their optimal level. For the purpose of this nutritional plan, we have included 6 days of competing and one recovery day per week.

Energy Bars

Pre Game Foods

Team Sport- AFL

Nutrtional Products

Afternoon and Dinner Justifications

During a Game

Aussie Rules is an Australian team sport which is regarded as 'Australia's Sport'. The sport has high demands for aerobic fitness due to prolonged periods of running throughout the game. As a result, energy demands for an Aussie Rules athlete are very high.

This part of the presentation details the necessary energy intake and requirements for an Aussie Rules player before, during and after a game.

During a game of AFL, its difficult to intake food which provide the necessary energy requirements due to the shortage of breaks in between quarters (1st quarter and 3rd quarter breaks). However, longer breaks in play such as halftime or substitutions are ideal opportunities to implement both fueling and hydration strategies.

Afternoon Snack

Afternoon snacks is the second of the two snacks. These include foods that are more filling than the morning snack such as granola bars and, nuts and cheese sandwiches, this is because adolescents may have activities or school work after school and consequently needing more energy. A decent amount of calcium is also present for the afternoon snacks as it is needed for adolescent growth.

Dinner

Dinner contains foods that are rich in protein such as beans, chicken and salmon as well as having a few carbohydrates in the form of potatoes. This is to restore muscles damaged throughout the day as well as to restore energy supplies lost.

Nutritional Bars are a compact source of energy while supplying protein and carbohydrate, meaning they can

be used to supplement carbohydrate in a diet. They are more concentrated in carbohydrate than sports drinks and can give a larger fuel boost when consumed. They are low in fat and fibre, and contain a large amount of vitamins and minerals.

They are normally portable, non-perishable and easily prepared, making them ideal for a travelling athlete or one with minimal food preparation facilities. Due to their high energy and carbohydrate content, they are beneficial to athletes who have high energy requirements, but one must be careful not to overuse them, replacing other important whole foods.

Prior to a match, an AFL player should consume foods that are high in carbohydrates, low in fat and that the athlete is comfortable eating. This is because foods which are high in carbohydrates provide high glycogen levels in the muscles.

Examples of pre-game meals include:

• Breakfast cereal or porridge and reduced fat milk
• Toast or muffins with jam/honey/peanut butter
• Baked beans or tinned spaghetti on toast
• Pasta with a low fat tomato based sauce
• Sandwiches or rolls
• Creamed rice and tinned fruit
• Rice or noodles and low fat stir fry
• Low fat smoothies or liquid sports nutrition supplement (like Sustagen Sport)

Professional athletes can use several methods or strategies to help achieve peak perforamnce in their sport or event. Nutritional sports products are common examples of ways athletes try to improve their performance.

In this section of the presentation, it details:

• Types of nutrtional sports products
• Purpose and claims of Endura Energy Bars, PowerBar Protein Plus (Chocolate Powder) and Gu Energy Gels
• Comparison of the claims, pruporses and effectiveness of the three products

These bars can be divided into some common categories:

• Meal Replacement
• They must meet certain government nutritional requirements, and usually include instructions for consumption/use
• Snack
• As long as the ingredients are safe, these bars can have a wide range of ingredients and nutritional content, including chocolate and high protein snacks.
• Fruit
• Made of dried fruits and blinding agents, and nutritional content varies based on the amount of processing the fruit went through

Nutritional Planning

Breakfast, Morning Snack and Lunch Justifications

For athletes competing in team sports and endurance events, a diet that meets all nutritional requirements is essential for achieving peak physical performance. The performance demands for a team sport athlete/player and endurance athlete vary and as a result, nutritional planning is vital.

This section of the presentation details the:

• Energy intake and requirements for an Aussie Rules athlete and marathoner (Before, during and after)
• Nutritional/dietary plan for an Aussie Rules athlete and marathoner

Breakfast

The breakfast aims to fuel the adolescent for the upcoming day. In most instances it contains some form of calcium in order to aid in the adolescents growth. They also have multiple fruits in order for the adolescent to receive vital nutrients for the upcoming day.

Morning Snack

The morning snack acts as one of the two snacks in the adolescents five meals. These include foods that are cooked using healthier alternative options. These foods contain nutrients such as calcium, protein and vitamins that are essential for the growing of an adolescent.

Lunch

Lunches are designed to give adolescent an injection of carbohydrates and nutrients as the ones that were consumed at breakfast would be close to wearing off. Breads used such as pitta, whole wheat wraps and breads give the adolescents energy in the form of carbohydrates in order to go through the rest of the day. Salads and fruits are also a key element as they help to cleanse the body. Protein also is present in order to help in muscle growth and regeneration.

Conclusion

What nutrients are needed? (Growing Child)

Comparison of Nutritional Content

Nutritional Program for Adolescent

Comparison of Nutritional Sports Products

Nutritional Programs

Nutritional Program Justifications

Ultimately, nutritional products are vital for individuals (including athletes) can be used to obtain key nutrients or sustained boost for competition and/or training. Sports products such as the Endura Energy Bars, PowerBar Protein Plus (Chocolate Powder) and Gu Energy Gels are examples that an athete or individual can use in order to achieve peak performance and/or optimal health.

Growth requirements combined with physical activity and

other factors such as age, gender, and body size and shape

all determine the nutrients needed. Carbohydrates and fats provide the energy for the child's growth and physical activity. During periods of rapid growth, children's appetites expand, and when it slows, the appetite diminishes. Protein is important for the growth and repair of tissue. It is important for children to eat 2-3 serves of protein rich food (e.g. Fish, Poultry). Dairy is also good protein sources for young children. There are also a range of vitamins and minerals needed when growing, including calcium, from dairy and dark leafy greens.

When a child is in teenage years, calcium needs are often not met, which can lead to osteoporosis (brittle bones). Iron, and oxygen carrying component of blood, is important for the blood volume expansion in rapid periods of growth. Some of the best sources of dietary iron include: Meat, fish, poultry and enriched forms of breads and cereals. Iron is especially important for menstruating women, due to the blood loss. Children need diets with sufficient A and C, which can be obtained from fruits and vegetables. Children also need adequate intake of B-complex vitamins (Thiamin, Niacin, Riboflavin, and other B-Vitamins) which come from foods including meat, dairy and grains. Children generally don’t need vitamin supplements, provided their diets are varied and nutritious.

Additionally, the Gu Energy Gel contains the highest amount of carbohydrates, with 75g per 100g. The Endura Energy Bars and PowerBar Protein Plus contain 63.6g and 67.7g per 100g respectively; thus the energy gels would be a more effective fuel for the body when competing in sports with high energy requirements than the other two.

Moreover, the PowerBar Protein Plus provides 23g of protein, thus is more effective source of protein out of the three nutrtitional products. Because of this, endurance and power athletes would find the PowerBar Protein Plus the most beneficial as a source of protein compared to the energy bars and gels.

Living at optimal health heavily incorporates the consumption of nutritious foods regularly. In order for individuals to ensure that consume the right meals, they can use 'Nutritional Programs' where then what they consume and when.

This section of the presentation provides two nutritional programs which includes all meals in a week (7 days) for:

• Growing Child (15 years)
• Professional Athlete (Elite Road Cyclist)

Furthermore, the Endura Energy Bars contain (per 100g) 10.6g of fat, whilst the PowerBar Protein Plus and Gu Energy Gels contain 0g. As a result, the Endura Energy Bars may not be the most beneficial to athletes. Becaus of this high concentration of fat, it may create limitations (e.g. increase in lean body mass) for an athlete trying to acheive peak performance and optimal health.

Finally, the PowerBar Protein Plus would be the most effective to athletes competing in power and/or endurance events, because of the hgih concentration of calcium (400mg). The average milk bottle contains 175mg of calcium, which is almost identical to the Endura Energy Bars. As a result, the PowerBar Protein Plus would be effective for strengthening and maintaining healthy bones, which are vital for power andf endurance athletes

(but shouldn't be used as sole provider for calcium).

An adolescent should be eating three meals as well as two snacks in order to suit their calorie needs. They should be consuming a variety of healthy foods in order for them to get nutrients and to maintain a healthy body weight. Their diet should also consist of a large amount of calcium to aid in their growth.

As observed in the table above, the Endura Energy Bars contain the highest concentration of energy compared to the Gu Energy Gel and PowerBar Protein Plus (Powder). As a result, athletes who have high energy requirements for their sport (i.e. Aussie Rules, Cyclist, Marathoner) would find the Endura Energy Bars more advantageous than the other 2 products.