Nutrition for an Athlete - Assignment Example

Title: Nutrition for an Athlete Name: Registration No: Course Code: Professor’s name: Date of Submission: Overview This assignment is aimed at applying the knowledge gained in the study of nutrition to create the right nutritional guidelines to be followed by a footballer. This is because footballers are involved in physical activities where they undergo strenuous exercises that involve energy expenditure. They also undergo activities that require endurance and loss of body fluids (Burke 17). Therefore, it is important for athletes to practice healthy eating in order to enhance their performances. Some of the three components to a healthy eating include: wholesomeness, variety and moderation. An athlete should balance high sweet and high-fat foods with healthy food choices. Furthermore, it is important for an athlete to choose a variety of available foods. On the aspect of wholesome, it is important for an athlete to choose not only fresh but also natural foods more frequently (Dunford and Doyle 269). In order to obtain nutrients from natural foods, athletes can be provided with fresh foods such as fruits during meals. This ensures they benefit from vitamins in the fruits. Part 1 Nutritional issues faced by footballers need effective understanding so that they can be provided with the right type of foods and in the right amounts so that their body requirements are met and they are enabled to take part in football effectively. This is based on the fact that a footballer is involved in a number of activities that require endurance such as physical training as well as participating in games that last for about 2 hours. The implication of these activities is that a lot of water is lost through sweating and a large amount of calories is utilized in provision of energy for body requirements. This results into depletion of their bodies from important nutrients such as proteins, carbohydrates, fats and other supplements which contribute to a healthy body. In order to guide footballers on their energy requirements, they need to be advised on the right amount of energy giving foods that they need to consume as well as the amount of fluids they need to drink as well as the timing for these foods. It has been observed that some footballers restrict themselves to consumption of mainly energy giving foods and neglecting other types of foods. This has resulted into complications when it comes to repair of worn out tissues because their bodies do not have the ability to repair the worn out tissues. By designing the right combination of foods to be eaten by footballers, all the problems related to nutrition will be solved and nutritional coaches will be able to get a guide on the right nutritional advice that can be useful to footballers. Part 2: Explanation of Nutritional demands for a footballer Footballers undergo a number of activities that involve digestion of consumed foods. This also results into depletion of food reserves that can be used to repair worn out tissues. For instance, they are involved in exercises that result into digestion of carbohydrates and fats as well as utilization of proteins to repair worn out tissues due to injuries. Thus, it is required that foods eaten should meet the demands of activities they take part in during training, during events as well as when they are off the pitch. The accuracy of understanding nutritional requirements of footballers can be achieved by determining the right amount of carbohydrates, proteins and fats that need to be consumed. This ensures they do not lack adequate calories which gives them the ability to participate in sports efficiently. There are a number of nutritional challenges that will be addressed by the foods on the menu. Since the footballer will be involved in a lot of physical activities, carbohydrates in the body will be converted into energy, thus there will be the need to get more carbohydrates (Cordain and Joe 54). The footballer will be involved in physical exercise and will seat significantly, resulting into loss of body fluids (Kordi 205). Thus it will be necessary to replace lost fluids. In addition, the footballer will be required to eat a number of foods rich in protein so that worn out tissues can be replaced. Since the footballer will be involved in a strenuous exercise where there will be hydrolysis of fats in large quantities, there will be the need to consume foods rich in fats to ensure fats replacement. Part 3: Final Dietary Prescription The following is the dietary prescription for a footballer. Training The foods eaten should contain high carbohydrates content, low in fat, low protein, low in fiber and easily digestible. The timing of training meal should be 3-4 hours before the training begins. The main foods to be taken should include: 2 cups of whole grain 1 cup of skim 1 banana 16 ounces of water 16 ounces of low fat Pre-Event Day A day before the events, it is required that foods eaten should be easy to digest and contain low amounts of proteins and fats. The foods can be eaten 12 hours before the events and they include: 1 cup of dry oat 1 table spoonful of brown sugar 2 table spoonfuls of raisins 2 table spoonfuls of walnuts 4 egg whites 2 cups of mixed fresh fruit Day of Competition On the day of the competition, more fluids should be consumed and additional carbohydrates should also be consumed. More snacks should also be consumed. The foods should be consumed 2-3 hours before the events begin. They should include: 16 ounces of low fat chocolate milk 8 ounces of water Tomato and lettuce 2 cups of cooked vegetables Olive oil based dressing 2 slices of whole wheat bread The main ergogenic supplements that will be important for a footballer include: Caffeine Creatine Bicarbonate of soda The average body weight of a footballer is assumed to be 60kg. For each 1kg, the body needs 1.334 Calories every hour, hence, for 24 hours, a 60kg footballer needs: 60 *1.334* 24 = 1921 Calories The footballer will require 67% carbohydrates, 20% proteins and 13% fats Hence, Carbohydrates will be 67%*1921 = 1287.07 Calories, proteins will be 20%*1921= 384.2 calories, fats will be 13%*1921 = 249.73 Calories. When using 4.2 calories per gram of carbohydrates, 9.5 calories per gram of fats and 4.0 calories per gram of proteins, the following weights will be obtained. Carbohydrates= 1287.07/4.2= 306.44g Proteins =384.2/4.0= 96.05g Fats = 26.28g These results are summarized in the table below. Carbohydrates Proteins Fats Totals Calories 1287.07 384.2 249.73 1921 Grams 306.44g 96.05g 26.28g 428.77g During training, it is assumed that the footballer will train for 1 hour. For each hour of training, 1 Kg of the body requires 8.5 calories. Hence, for a 60Kg footballer, the total calories will be 60*1*8.5= 510 calories. When this is added to calories required without training, we get 510 + 1921 = 2431 Calories. Carbohydrates will contribute to 67%*2431 = 1628.77 Calories, Proteins will be 20%*2431 = 486.2 Calories, fats will be 13%*2431 = 316.03 Calories When using 4.2 calories per gram of carbohydrates, 9.5 calories per gram of fats and 4.0 calories per gram of proteins, the following weights will be obtained. Carbohydrates= 1628.77/4.2= 387.8g Proteins =486.2/4.0= 121.55g Fats = 316.03/9.5= 33.26 grams. These results are summarized in the table below Carbohydrates Proteins Fats Totals Calories 1628.77 486.2 316.03 2431 Grams 387.8g 121.55g 33.26g 542.61g The following is a menu which will be used by a footballer during training session. The training session will take 1 hour and will and the food will be eaten between 8.00 am and 10.00 am. Pre workout 8am Day 1 Food name Time of Consumption calories grams carbohydrates proteins fats 2 cups of whole grain cereal 8.00 am 110 400g 23g 4g 0.5g 1 cup of skim 8.10 am 86 20g 11.88g 8.35g 0.44g 1 banana 105 34g 26.95g 1.29g 0.39g 16 ounces of water 8.30 am 0 478g 0 0 0 16 ounces of low fat chocolate milk 9.00 am 180 250g 25g 9g 2.5g TOTAL 481g 952 86.83g 22.64g 3.83g The following menu will be used by the footballer during the pre-event day. The meals will be served at 11.00 am onwards Breakfast 11 am Day 1 Food name Time of consumption calories grams Carbohydrates proteins fats 1 cup of dry oat 11.00 am 311 215g 54.27g 12.96g 5.1g 1 table spoonful of brown sugar 11.12am 11 20g 2.92g 0g 0g 2 table spoonful of raisins 1.00 pm 120 45g 32g 1g 0g 2 table spoonfuls of walnuts and skim milk 1.10 pm 5 7g 0.85g 0.34g 0.02g 4 egg whites 8.00pm 17 16g 0.24g 0.36g 0.06g 2 cups of mixed fresh fruit 8.15pm 125 67g 30.08g 1.63g 1.31g TOTAL 589 370 120.36 16.29 6.49 Between Lunch and Evening snack Food name Time of consumption calories grams Carbohydrates proteins fats Lunch 2.00pm Turkey 88 50g 3.58g 14.52g 1.41g Ham and cheese 260 84g 33g 22g 6g 2 cups of vegetable soup 98 12g 4.45g 4.12g Afternoon Snack 5.00pm ½ cup of granola 226.5 123g 40.17g 5.12g 6.12g ½ cup of berries 48 20g 11.49g 0.98g 0.43g 1 cup of yoghurt 154 45g 17.25g 12.86g 3.8g Dinner 8.00 pm 8 ounces of grilled chicken breast 110 84g 1g 18g 2g 1 large sweet potato 112 75g 26.16g 2.04g 0.06g 16 ounces of water 0 478g 0 0 0 Evening Snack 11.00 pm Peanut butter 94 15g 3.13g 4.01g 8.06g 2 slices of whole wheat bread 67 45g 12.26g 2.37g 1.07g 2 tablespoon of butter 67 25g 0.29g 7.12g 7.12g TOTAL 1324.5 1044g 160.33g 93.47g 40.19g The table above shows that the footballer will be able to get 160.33g of carbohydrates during training, 93.47g of proteins during training and 40.19g of fats during training. The amount of carbohydrates required is within the amounts available, hence there will be no need for supplements to meet carbohydrates needs of the athlete. On the other hand, the available protein will be less than the required amounts. Consequently, there will be the need for protein supplements to enable the athlete meet protein requirements. Carbohydrates Proteins Fats Totals Calories 1628.77 486.2 316.03 2431 Grams 387.8g 121.55g 33.26g 542.61g On the day of the Competition On the day of the competition, it is assumed that the footballer will train for 2 hours. For each hour of training, 1 Kg of the body requires 8.5 calories. Hence, for a 60Kg footballer, the total calories will be 60*2*8.5= 1020 calories. When this is added to calories required without training, we get 1020+ 1921 = 2941 Calories. Carbohydrates will contribute to 67%*2941 = 1970.47 Calories, Proteins will be 20%*2941 = 588.2 Calories, fats will be 13%*2941 = 382.33 Calories When using 4.2 calories per gram of carbohydrates, 9.5 calories per gram of fats and 4.0 calories per gram of proteins, the following weights will be obtained. Carbohydrates= 1970.47/4.2= 387.8g Proteins =588.2/4.0= 147.05g Fats = 382.33/9.5= 40.24 grams. The results are summarized in the table below. Carbohydrates Proteins Fats Totals Calories 1970.47 588.2 382.33 2941 Grams 387.8g 147.05g 40.24g 575.09g On the day of the competition, the menu will be as shown below Menu for the Day of the competition Food name Time of Consumption Calories grams Carbohydrates proteins fats Pre-workout 8.00 am 2 cups of whole grain cereal 110 400g 23g 4g 0.5g 1 cup of skim 86 20g 11.88g 8.35g 0.44g 16 ounces of water 0 478 0 0 0 Post-workout 8.30 am 16 ounces of low fat chocolate milk 9.00 am 180 250g 25g 9g 2.5g 8 ounces of water 0 478g 0 0 0 Breakfast 11.00 am 4 egg whites 8.00pm 17 16g 0.24g 0.36g 0.06g 2 table spoonful of walnuts 185 41g 3.89g 4.32g 18.49 Lunch 2.00pm Roast beef and cheese 56 20g 0g 5.44g 3.64g Tomato and lettuce 15 24g 3.17g 0.76g 0.15g 1 cup of coleslaw 41 50g 7.45g 0.77g 1.57g Afternoon Snack 5.00pm 1 cup of granola 453 125g 80.36g 10.23g 12.24g 8 ounces of water 0 478g 0 0 0 2 cups of cooked vegetables 147 100g 23.19g 5.06 3.88g Dinner 8.00 pm Unsweetened tea 2 35g 0.76g 0.02g 0g 16 ounces of water 0 478g 0 0 0 Olive oil based dressing 150 30g 1g 0g 16g Evening Snack 11.00 pm 1 tablespoonful of fruit jam 12 15g 3.1g 0g 0.03g 2 table spoonfuls of peanut butter 94 20g 3.13g 4.01g 8.06g 2 slices of whole wheat bread 67 43g 12.26g 2.37g 1.07g TOTAL 1615 3101g 198.43g 54.69g 68.63g According to the table above, the footballer will be required to consume a total of 1615 Calories which will be contributed by 198.43g of carbohydrates, 54.69g of proteins and 68.63g of fats. The amount of carbohydrates will be lower than the calculated amount of 387.8g thus, the additional carbohydrates will be obtained from food supplements such as glucose and other energy giving supplements. The amounts of proteins and fats are within the required range, hence there will be no need for supplements for them. The following recommendations will be useful in addressing the issues presented in part 2: The footballer should take more wheat bread and dry oats stated in the menus to provide additional energy (Schwellnus 236) There will be the need to eat fatty foods such as include roast beef or ham and cheese, turkey and peanut butter and jelly sandwich in order to replace lost fats during activity Protein will be important for the health of the athlete and it will be required that foods such as 8 ounces of grilled chicken breast, roast beef or ham and cheese will need to be consumed in order to meet protein requirements of the body. Fluids will be important for the athlete and the fluid requirements will be met by taking Fluids requirements of the body will be met by taking 16 ounces of water and 16 ounces of low-fat chocolate milk. Another food that will lead to achievement of fluid requirements of the body is 16 ounces of skim milk. Other ergogenic supplements will include mechanical aids such as altitude training, monitoring heart rate, weighting so that strength is developed and pharmacological aids such as amphetamine. The nutritional requirements in the pre-event day will involve little amount of calories compared with training sessions or during the events. While the footballer may be involved in regular training, there is a possibility that dietary guidelines may not be followed adequately. For instance, creatine enhances the production of creatine in the kidneys, pancreas and liver despite the inability of the body to produce them. This can give the footballer an ability to perform strenuous exercises during intense activity. In addition, the footballer can use protein supplements to enhance muscle development in a case where there has not been an adequate protein intake. In addition, the footballer can take energy boosters such as ginseng, ephedra and caffeine. When the footballer has taken excess fats, this condition can be controlled by taking supplements such as chitin or chitosan that ensures excess cholesterol is reduced. References Bonci, Leslie. Sport Nutrition for Coaches. Champaign, IL: Human Kinetics, 2009. Print. Burke, Louise. Practical Sports Nutrition. Leeds: Human Kinetics, 2007. Print. Cordain, Loren, and Joe Friel. The Paleo Diet for Athletes: A Nutritional Formula for Peak Athletic Performance. , 2012. Internet resource. Dunford, Marie, and J A. P. D. Doyle. Nutrition for Sport and Exercise. Belmont, CA: Cengage, 2012. Print. Fink, Heather H, and Alan E. Mikesky. Practical Applications in Sports Nutrition. , 2015. Internet resource. Greene, Ben, and Brett Stewart. The Vegan Athlete: Maximizing Your Health & Fitness While Maintaining a Compassionate Lifestyle. Berkeley, CA: Ulysses Press, 2013. Print. http://www.fatsecret.com/calories-nutrition/generic/lettuce-salad-with-tomato-no-dressing Kordi, Ramin. Combat Sports Medicine. London: Springer, 2009. Print. Lanham-New, S. Sport and Exercise Nutrition. Chichester, West Sussex, UK: Wiley- Blackwell, 2011. Print. Maughan, Ron J. Olympic Textbook of Science in Sport. Oxford: Wiley-Blackwell, 2009. Internet resource. Schwellnus, Martin. The Olympic Textbook of Medicine in Sport. Oxford, UK: Wiley- Blackwell, 2008. Internet resource. Taylor, Jim, and Gregory S. Wilson. Applying Sport Psychology: Four Perspectives. Champaign (IL: Human Kinetics, 2005. Print. Thomas, Biju, and Allen Lim. The Feed Zone Cookbook: Fast and Flavorful Food for Athletes. Boulder, Colo: Velo Press, 2011. Print. 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