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2 week meal plan Unit 13 - Nutrition for Sport and Exercise Performance
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Athlete:Alexandra MacIver-
21 years old
82cm=65kg
Pro Goalkepper
Everton FC Ladies
Trains four times a week
Three games in two days
Gym three times a week
Alexandra Maclver is a 21 years ago English footballer who plays as a goalkeeper for FA Women's Super
League team Everton and has represented the England national team at youth level. Because of her
position, she does not spend the same energy as an CF do, so the food intake would be different as
well.. The aim of these 2 week-diet plan are to provide the 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 to compete to the highest level. The data about goalkeepers’ demand during
matches shows that they cover approximately half the distance covered by a field player. If a player
covers around 10 to 12 km, a goalkeeper covers 4 to 6 km.1 Besides, goalkeepers perform 90% fewer
actions at a high intensity than the rest of the players. As such, the daily energy expenditure of an elite
FA Women’s Premier League goalkeeper, for example, is ~2600 kcal per day, compared to ~3500 kcal
per day for teammates in the same week of training.
Requirements of the athlete- Maintain Weight.
BMR - 1482
Daily Calorie Intake (Maintain Weight) - 2558 calories.
Fat - 767Kcal 85grams
Protein - 340Kcal 97.5grams
Carbohydrates - 1400Kcal 350grams
, Week 1 Monday Tuesday Wednesday Thursday Friday Saturday Sun
Breakfas 50g of Fruit salad 50g porridge 2 slices 50g Fruit salad 50g
t porridge 250g oats with 350 brown toast Porridge 250g Por
oats with 2 orange, 1 of cow’s milk with butter oats with 2 orange, 1 oat
350g of banana, 4 500ml 350ml of banana, 4 350
cow’s milk apricots protein shake cows milk apricots cow
500ml 500ml 500
protein Protein Pro
shake shake sha
Lunch Chicken Chicken salad, Stir fry, 400g Chicken Prawn Prawn Ro
salad, 1 1 large of beef, 2 salad, 1 noodles, 1 noodles, 1 Din
large lettuce, 2 tablespoon large sachet sachet Chi
lettuce, 2 chicken veg oil, 4 basil lettuce, 2 noodles, 5 noodles, 5 bre
chicken breasts, no leaves, 1 red chicken prawns, 1 prawns, 1 roa
breasts, no sauce. chilli breasts, no chicken chicken bre
sauce. sauce. stock stock roa
pot
pie
bro
car
Pre 1 Energy 1 Energy bar 1 Energy bar 1 Energy bar 1 Energy bar 1 Energy bar 1E
training bar 60g 60g 60g 60g 60g 60g bar
During 1 litre of 1 litre of pure 1 litre of pure 1 litre of 1 litre of 1 litre of 1 li
training pure water water and water and pure water pure water pure water pur
and 500ml 500ml of 500ml of and 500ml and 500ml and 500ml and
of isotonic isotonic drink isotonic drink of isotonic of isotonic of isotonic of i
drink drink drink drink dri
Post 1 chicken 1 turkey 500ml proein 1 chicken 1 turkey 500ml 1 tu
training sandwich- 1 sandwich – 1 Shake sandwich- 1 sandwich – proein san
slick of slice of bread strawberry slick of 1 slice of Shake 1s
bread, 100g 100 g of bread, 100g bread 100 g strawberry bre
of chicken turkey of chicken of turkey of t
Dinner Grilled Sole 1 Chicken Spaghetti Roast Duck Steak 300g Large Bo
200g with Breast 300g 300g 250g with and Pepperoni Tun
300g of and 400 of Bolognese vegetables vegetables Pizza 500g 300
spinach potato(sweet) 200g 200g 200g
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