Unit 11 - Sports Nutrition - Planning a two - week diet for a specific sport- Assignment 3
Covering:
- Designed 2-week plan
- Sources of energy fats, carbohydrates, protein and vitamins & minerals were they would be used!
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Planning a two- week diet for a specific sport
My client was a footballer and he trains 3 times a week for 2 hours and including 1 gym
session a week. He is 19 and I had to find out a couple more things like what was his height
was, which he was 5 foot and 8 inches (172 centimetres). He weighed at 64 kg and his goal
was to make sure that the changes diet so it is healthier and cleaner also ye wanted me and
given me a free choice on how the diet should look like. So I will make sure and provide that
the client ends up getting a healthy balanced diet.
Components of a balanced diet:
There are 6 main sources that our body relays on during the day when we are doing things
on the daily bases and when we do activity our body require calories so that our body would
be able to function properly, but when we do activity our body gets put under more
pressure and we tend to burn more calories. Then we require more of these sources of food
due to burning extra calories we can eat more and supply our body with the nutrients.
Protein:
Protein is amino acids and these acids help users to build and repair which help structure
the muscles. For example, after doing a lot of sprints when playing football you end up
getting micro-tears in your muscles and when you eat protein it repairs the micro-tears by
filling them in and then healing them in the result of this the muscles are fully repaired and
then become bigger and increase our strength by recruiting more muscle fibres like type 2b
muscle fibres for sprinting which this will allow us to sprint faster and to create more force.
Also, another function that protein helps is with controlling our hormones helping
structuring enzymes in our body that give of extra energy when we are doing an activity
which this could improve later on our stored of ATP-PC energy system, therefore, we will be
able to sprint for longer. For the diet, I have made sure that their different forms of protein
so that the client can recover after train.
Carbohydrates:
Carbohydrates are the main source that we get energy, so the function of carbohydrates is
that the food provides us with energy which allows users to do the daily task and daily
activity’s we may require more carbohydrates if we exercise more, for example, we do
regularly marathon runs a week or play football you will need more carbohydrates to get
more energy. So you would be able to do the running and play football. Because if there are
not enough carbohydrates in your body your muscles will start to refuse working which will
prevent you from running and doing another thing as your body will shut down because it
doesn’t have enough energy. Also, there is to types of carbohydrates there are simple
carbohydrates which is very easy to be absorbed by the body as it is easy to digest because
it doesn’t have a lot of chain bonds there for it will be easy to break the food down by the
digestion system. This type of carbohydrate would be used a lot of the time before short
distance races like a sprint as it can provide quick energy also it would turn in to glycogen
which will give energy for the muscles when sprinting as the muscles contract very fast and
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