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Juan Pablo Galarza

on 21 October 2016

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The project is about creating a nutritious and healthy food mix that athletes from our school can buy after their extracurricular activities. We used five ingredients and combined them in different quantities so that the total addition of them would equal to ten cups. The project consists of two subjects, math and health.We were required to research and collect data about three different sports and find out how many proteins, carbohydrates and fats are in the ingredients used. After collecting the data, we organized it in matrices in order to write a recommendation. Then we selected the mix that should be sold in the new snack bar due to it's nutritious value that would be most appropriate to the athletes.

Almond Milk
Prepare it yourself!
Why Should You Buy a YIN YANG Smoothie?
YIN YANG smoothie consists of many fruits which will give you plenty of energy to recover after training any types of energy-consuming sport. With no added sugars, YIN YANG is rich in vitamins,minerals, and is also very tasty. Half of it is made with spinach that you will actually enjoy having! It combines the best of both worlds in this half green drink and half strawberry smoothie.
Background Information
Raquel Baldeón
Juan Pablo Galarza Ana Paula Larrea Shanti Velasco
Research Question
How can we create an ideal snack for any kind of athlete at Colegio Menor?

Logo and Nutrition Facts
What an Athlete Needs to Eat to be in good Shape and what Type of Snacks to Eat.
Data Collected
Computations by hand
@. (2015). What Is The Right Balance Of Carbs, Fat And Protein? - Triathlete.com. Retrieved October 04, 2016, from http://triathlon.competitor.com/2015/05/nutrition/racing-weight-balancing-your-diet_24561#6CPTq2yi2xfxugKD.99
Averbuch, G., & Clark, N., RD. (n.d.). How Much Should Soccer Players Weigh? Retrieved October 05, 2016, from http://www.active.com/soccer/articles/how-much-should-soccer-players-weigh
Basketball - health benefits. (2013). Retrieved October 04, 2016, from https://www.betterhealth.vic.gov.au/health/healthyliving/basketball-health-benefits
Blake, C. (2013, December 18). How Does Muscular Strength Help a Basketball Player? Retrieved October 03, 2016, from http://www.livestrong.com/article/364831-how-does-muscular-strength-help-a-basketball-player/
By developing a sport-specific base of strength, power and flexibility, proper technique can be coached and acquired more easily. (n.d.). Gymnastics Training & Conditioning. Retrieved October 04, 2016, from http://www.sport-fitness-advisor.com/gymnastics-training.html
By the time you feel thirsty your body is already dehydrated. (n.d.). Sports Nutrition. Retrieved October 04, 2016, from http://www.nutritionaustralia.org/national/resource/sports-nutrition
Coggin, S. (2016, March 28). This Is What A Soccer Player's Diet Should Look Like. Retrieved October 04, 2016, from http://worldsoccer.about.com/od/soccer101/a/A-Soccer-Players-Diet.htm
Collins, S. (2015). What Is a Gymnast's Diet? Retrieved October 04, 2016, from http://www.livestrong.com/article/111192-gymnasts-diet/
FIFA. (2010, January). Nutrition for football [PDF]. Munich: FIFA.
H. (2016). This Is What A Soccer Player's Diet Should Look Like. Retrieved October 04, 2016, from http://worldsoccer.about.com/od/soccer101/a/A-Soccer-Players-Diet.htm
Hewett, J. (2016, July 27). Sport-Specific Conditioning For Soccer: Train Like A Pro! Retrieved October 04, 2016, from http://www.bodybuilding.com/content/sport-specific-conditioning-for-soccer-train-like-a-pro.html
Meal Plan for Basketball Players. (2015). Retrieved October 04, 2016, from http://www.livestrong.com/article/210711-meal-plan-for-basketball-players/
Pashley, T. (2013, October 21). The Health Advantages of Soccer. Retrieved October 05, 2016, from http://www.livestrong.com/article/417473-the-advantages-of-soccer/
Pasquale, M. D. (2016, July 27). Fit For Court Domination: Your Ultimate Basketball Trainer. Retrieved October 04, 2016, from http://www.bodybuilding.com/content/fit-for-court-domination-your-ultimate-basketball-trainer.html
Skyword. (2012, December 04). Basketball Nutrition: Pre-, During and Post-Game Meal Strategies. Retrieved October 04, 2016, from http://www.stack.com/a/basketball-nutrition-strategies
The 10 Nutrition Rules to Live By. (2012, January 17). Retrieved October 05, 2016, from http://www.ussoccer.com/stories/2014/03/17/12/34/10-nutrition-rules
The Power of Protein. (n.d.). Retrieved October 04, 2016, from https://ensure.com/health-articles-tips/nutrition/power-protein
Eldridge, J. (2012, October 5). Retrieved October 18, 2016, from http://gymnastcare.com/the-top-10-snacks-gymnastics-gyms-should-provide
Natt, J. (2016). Nutrition for Soccer Players For Game and Practice Days. Retrieved October 18, 2016, from https://www.newyorkfsc.org/nutrition-for-soccer-players/
Which YIN YANG Mix is Suitable for What Sport?
What we learned:
While doing the PBL, we learned how useful matrices can be while using them in real life examples. They were helpful to figure out the percentages of proteins,fats, and carbohydrates and select the healthier mix. Our group also realized that for every different athlete, there are different dietary needs.
Requirements for Athletes and Ratio
Since gymnastics is both strength and cardiovascular, according to Sarah Collins, a gymnast diet should be 10% fats, 60% carbohydrates and 30% proteins.
According to a nutritionist, it is reccomended that gymnasts should consume fruit for energy, vegetables, fat free dairy products, and whole weat pasta.
Soccer is more of a cardiovascular sport. U.S SOCCER suggest that a good diet would be 70% carbohydrates, then 20% proteins and 10% fats.
Jeff Natt recommends soccer players to consume fresh fruit as snacks, lean proteins, and healthy fats. The important thing is to avoid anything that has a high percentage of glucose such as donuts after a training session.
Basketball is both strength training and cardiovascular sport as well. According to Chris Blake, their diet should consist of 50% carbohydrates, 40% proteins and 10% fats.

According to Performance Nutrition the snacks a basketball player should consume after training are fruit, yogurt, cereals and bars.
All Nutritional facts
for the Mixes
Since the ratio consists of 60% carbohydrates, 30% proteins and 10% fats, we recommend our mix 4, having carbohydrates in the greater quantity as well. As for proteins and fats, mix 4 has 3% protein, and 5% fats.
The best mix of YIN YANG for soccer players is mix 3 because the diet of a soccer player is 70% carbohydrates, 20% proteins and 10% fats. Mix three has mostly carbohydrates, and a greater quantity of proteins than fats.
Basketball players should consume our mix 3 because their diet is 50% carbohydrates, 40% proteins and 10% fats. Our mix 3 contains 5% fat, 6% protein and 88% carbohydrates, which is the closest mix similarity of any other match.
This drink is DIY:
Do it yourself! Using natural ingredients, costumers can make it at home at any time they desire.

Almond Milk

The general nutritional requirements for athletes should be 60/20/20.This refers to a diet made up of 60 percent carbohydrates, 20 percent fats and 20 percent proteins. On the other hand, a non-athlete is 40/30/30.
Sports that we researched included gymnastics, soccer and basketball.
This sports were cardiovascular or strength or both.

Since this is a DIY product, we bought all of our ingredients at Supermaxi. There is no other product like ours since we specifically designed it to help athletes gain more energy when they drink it. I has fiber, and no saturated fats, which makes it even healthier.
First of all, each athlete needs to drink water to hydrate. We recommend that athletes eat fiber and fruit after a workout.
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