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Sports Nutrition Work Sheet. Distinction Standard.
- Institution
- PEARSON (PEARSON)
This was a work sheet for unit 13 nutrition which supported a distinction grade in the exam for this unit.
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Diet PlanYou will need to create a one-week diet plan for an athlete a sport of
your choice.
You will need to:
- Plan and produce an appropriate a one-week diet plan for an athlete a
sport of your choice.
Consider the following unit content when completing this task:
-Planning diets: appropriate for selected activity; appropriate for
selected sports performer;
-assessment of needs, e.g., weight gain, weight loss, muscle gain, fat
gain, fat loss; nutrition (macronutrients, micronutrients, fibre);
-meal timings
-food groups (grains, vegetables, fruits, oils, dairy, meat); sources;
availability;
-Food Supplements (sport drinks, energy bars, carb powders, energy
gels, protein, BCAAs, Beetroot Juice, multivitamins);
-Ergogenic aids (caffeine, creatine, diuretics);
Explain the appropriate the one-week diet plan (explain the benefits,
importance and impact of the food/ meals/drink provided for your
performer in relation to their sport and training)
Justify the appropriate one-week diet plan (Justify the benefits, strengths,
weaknesses, importance, and impact of your plan, why did you design the
plan in the way that you choose?)
, Diet Plan
Use the information that is available on Moodle to help you.
Think about the digestion of the nutrients and the hormones/enzymes
that are involved.
Think about how the meals are prepared (raw/steamed/air fried etc.)
Work out TER (Total Energy Expenditure) using the Harris-Benedict
equations below:
- For men: BMR = 66.5 + (13.75 × weight in kg) + (5.003 × height in
cm) - (6.75 × age)
- For women: BMR = 655.1 + (9.563 × weight in kg) + (1.850 ×
height in cm) - (4.676 × age)
Multiply the BMR by the following multipliers to reflect the activity
level:
- Sedentary (little or no exercise): calories = BMR × 1.2;
- Lightly active (light exercise/sports 1-3 days/week): calories = BMR
× 1.375;
- Moderately active (moderate exercise/sports 3-5 days/week):
calories = BMR × 1.55;
- Very active (hard exercise/sports 6-7 days a week): calories = BMR
× 1.725; and
- If you are extra active (very hard exercise/sports & a physical job):
calories = BMR × 1.9.
, Diet Plan
Sports performer details
Name:
Age: 34 years Height: 178 cm Weight: 75 kg
Sport: Kickboxing Sex: Male
Nutritional
Weight goal (circle one): gain/lose/maintain. If gain or lose, how much? 0 Kg
Training
Training hours/week 13.5
Types of activities/training: Aerobic; anaerobic; muscular strength and endurance; flexibility
(Please circle)
Timing: Pre-season; Mid-season; Post-season (Please circle)
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