Unit 11 Assignment 5 2 week diet plan
Highest grade: DISTINCTION
Grade achieved : DISTINCTION
In this assignment I planned an appropriate 2 week diet plan for a selected sports performer (a young gymnast) for a selected sports activity - using specific calorific and macro requirements.
I also ex...
In this assignment, I will plan an appropriate 2-week diet plan for a selected sports
performer for a selected sport. I will make sure that I focus on highlighting the importance
of balanced diet, giving specific examples of food sources of both macro and micronutrients.
In addition, I will also make sure that I consider the status of the performer (amateur, semi-
professional, professional or elite); type of activity that they are taking part in; and their
overall needs when I am constructing the dietary plan. Following this, I will then go on to
explain the two-week diet plan for a selected sports performer for a selected sports activity
and then justify my choices using evidence and examples.
ATHLETE PROFILE
Athlete: Emily James is an elite gymnast and part of the English gymnastics team. She is
home-schooled so is able to train in the morning, do school during the day then train again
at night. Altogether she trains 25 hours a week over six days with Sundays as her rest day.
She is currently training and preparing for the English Championships so needs a nutrition
plan that will help her maintain her current weight whilst fuelling her intense training
sessions. She has struggled with disordered eating in the past so although her plan will be
tailored to meet her calorific requirements, the plan will be more focused on making sure
that she is eating a balanced diet and that she eats frequently enough in order to fuel her
lifestyle – because of this, calorie contents of meals will not be included in this plan. A focus
will also be placed on making sure that she meets her macronutrients requirements.
BMR = 655 + (9.6 × weight in kg) + (1.8 × height in cm) – (4.7 × age in years)
= 655 + (9.6 x 55) + (1.8 x 166) – (4.7 x 17) = 1,401.9
“If you are extra active (very hard exercise/sports & physical job or 2x training): Calorie-
Calculation = BMR x 1.9”
1401.9 x 1.9 = 2663.61
Total Energy expenditure (TEE) = BMR x Physical Activity Level (PAL) + DT
1401.9 x 1.9 +10 % (266.361) = 2,929.971
Macronutrient needs:
, According to (gymnasticshq.2020) gymnasts should have the following percentages of
macronutrients in their diet:
Carbohydrates should make up about 60-70% of a gymnast’s total caloric intake.
Therefore, 1800 calories should come from carbohydrates in Emily’s diet
If 1 gram of carbohydrate = 4 calories (acefitness.2020), Emily should be consuming
450g of carbohydrates a day.
Protein should make up about 10-35% of gymnasts’ total intake.
450 calories should come from protein in Emily’s diet
If 1 gram of protein = 4 calories(acefitness.2020), Emily should be consuming 112.5g
of protein a day.
Fats should make up about 20-35% of gymnast’s total intake.
750 calories should come from fat in Emily’s diet
If 1 gram of fat = 9 calories (acefitness.2020), Emily should be consuming 83g of a fat
a day
Fibre
According to (trainingpeaks.2020) The recommended daily intake of fibre for
athletes is 20 to 35 grams. Therefore, I will use this as a guideline for how much fibre
I should incorporate into her meals
Fluid
According to (freelectics.2020) “Three liters (0.75 US gallons) is the absolute
minimum on non-training days as the water requirement of athletes is always higher
than average.” Due to this, I want Emily to aim to drink about 3 litres to 3.5 litres of
liquid a day.
I will use the calorific needs and the macronutrient requirements of my client as a guideline
when creating my client’s nutrition plan:
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