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Nutrition - Assignment 3

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Joshua Sullivan

on 21 May 2013

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Transcript of Nutrition - Assignment 3

Sports Nutrition - Assignment 3 - Two Week Diet Plan Joshua Sullivan and Jonny Sanders The Athlete Jodie Lintern
21 years old
65kg
Semi-Pro Footballer
Coventry City Ladies
Trains four times a week
Three games in two days
Gym three times a week
Currently attends college Aims of the Diet Plan The aim of this diet plan is to provide the specified athlete with a
healthy balanced diet which will aid them with their performance
within their specific sport and allow them to maintain the correct
weight that is needed in order to compete to the highest level. Jodie Says 'I am looking forward to this new diet plan which will help me to improve my overall game.' Week 2 Diet Plan Requirements of the Athlete - Maintain Weight and Carbohydrate Load BMR - 1482

Daily Calorie Intake (Maintain Weight) - 2558

Fat - 767Kcal 85grams

Protein - 340Kcal 97.5grams

Carbohydrates - 1400Kcal 350grams Week 1 Diet Plan Meal Break Downs Week 2 - Friday Week 1 - Tuesday Explanation and Justification Explanation and Justification Week 1 - Tuesday

Fruit Salad - 103 Kcalories
Glass of Juice - 112 Kcalories
Protein Shake - 500 Kcalories
Chicken Salad - 430 Kcalories
Energy Bar - 168 Kcalories
Isotonic Sports Drink - 109 Kcalories
Turkey Sandwich - 305 Kcalories
Roast Soul - 852

Total - 2579 Kcalories
Fat - 82g, Protein - 98g
Carbohydrates - 341g Week 2 - Friday

Museli - 353 Kcalories
Glass of Juice - 112 Kcalories
Protein Shake - 500 Kcalories
Prawn Noodles - 340 Kcalories
Energy Bar - 162 Kcalories
Isotonic Sports Drink - 218 Kcalories
Turkey Sandwich - 305 Kcalories
Spag Bol - 594 Kcalories

Total - 2584 Kcalories
Fat - 80g, Protein - 87g
Carbohydrates - 393g Fruit Salad - Quite light, nothing too heavy for the stomach, shouldn't have a carb breakfast as gives sugar rush

Protein Shake - Rebuild broken down muscles from the previous day, high protein diet for muscula endurance

Chicken Salad - Protein rebuild muscles before training, carbohydrate stores already, training after lunch

Energy Bar - Carbohydrates and protein to provide energy for the session, healthy snack for footballer

Isotonic Sports Drink - Replenish all salts and sugars lost throughout session, football is a long duration

Turkey Sandwich - High amount of both carbohydrates and protein, new stores to rebuild and replenish

Roast Sole - High in protein and so will aid the footballer to fix the muscles. It is perfect for dinner as the protein stores will be high therefore will aid with recovery whilst the player is asleep. Muesli - Fibre and protein, Protein for recovery from the previous day of training, Fibre clears bowls

Protein Shake - Rebuild broken down muscles, footballers need a high protein diet

Prawn Noodles - Large number of carbohydrates with some protein, store of carbohydrates for the afternoon

Energy Bar - Carbohydrates and protein to provide energy for the session, healthy snack for footballer

Isotonic Sports Drink - Replenish all salts and sugars lost throughout session, football is a long duration

Turkey Sandwich - High amount of both carbohydrates and protein, new stores to rebuild and replenish

Spaghetti Bolognaise - high level of protein and carbohydrates, replenish the stores for the match whilst also aid with recovery from the week of training
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