Tag Archives: Nutrition and Dietetics

Sports Nutrition Tips and the Nutrition Plan for Athletes


Sports Nutrition Tips and the Nutrition Plan for Athletes

Sometimes someone can ask you what your talent is and at some point when you were growing, you did not have any idea what talent is, right? Then you have grown now and am sure some of you here still don’t know their talents. For the lucky ones who have sports talent, and went to schools which considered co-curricular activities as a great deal, I know they realized what they are good in when it comes to sports. So today am here to discuss about athletes, sports nutrition tips for athletes especially the nutrition plan for athletes.

Many of you might be wondering why it is necessary to have a nutrition plan for athletes and I can assure you that there are numerous reasons behind this aspect. We all need energy to perform our daily activities and tasks and the same case applies to athletes. However, for them, they have to be vigilant on what their diet contains because that is what determines how they work and for those who have taken up athletic as  a career, the foods they eat is what determines their career and how long they will stay in course. That is why the nutrition plan for athletes is a very crucial element in sports.

In order to achieve the nutrition plan for athletes, the meals each individual takes before or after have a great impact on their energy formation, performance and the subsequent trainings. These individuals require a lot of energy in order to optimize their activities hence, it is very common to find them taking more calories in their diet compared to some of us. For instance, the nutrition plan for athletes must contain carbohydrates because as we all know carbohydrate foods are very rich in energy formation and athletes need this energy to avoid instant body fatigues when they are either exercising or performing.

We cannot forget proteins and fats too. I remember when we were young we used to be told how proteins can make you grow, however when I grew up, I realized that proteins have various benefits in our bodies. I will talk about the function of proteins from an athletic point of view, they are a source of energy and in addition to that, proteins help in building up muscles and new tissues. For athletes to achieve their goals they have to train continuously with a lot of resilience because without that commitment and passion, you cannot survive in the sports industry. Additionally proteins are vital in repairing worn out tissues. It is very clear that proteins play a huge role in the nutrition plan for athletes. Take a minute to imagine what if proteins dint exist? You and I know how much these athletes get injuries when they are out there playing or exercising meaning if we didn’t have proteins, injuries will mark the end of their athletic era. Additionally, their muscles will wear out and as a result, they will lack enough strength to help them achieve their sports goals. Therefore we can say proteins will always play a crucial role in the nutrition plan for athletes.

Many of us when we hear about fats, our minds rush to weight gain. However, we have types of fats and the ones recommended for athletes are unsaturated fats. So what do unsaturated fats include? We have examples like nuts, avocadoes, salmon and oils such as olive oil and sunflower oil. These fats helps in forming fatty acids that are not produced directly by our bodies and they are also a major player in the production of bile that breaks other fats in the body. What does this mean? It shows that if a body lacks some fats, it may lead to accumulation of more fats in the body due to lack of bile and I know that if there are extra fats in the body, the end result will be critical health conditions like diabetes, heart attacks and weight gain. No athlete will want to undergo all the above mentioned health issues therefore a little consumption of fats is important in the diet as it also helps in formation of cell membranes and production of more energy.

Sports nutrition also advocates for supplements. The supplements may either be vitamins, minerals or even amino acids supplements. As much as our bodies have different hormones and metabolic processes, sometimes they cannot produce all the required elements in the body, some have to be taken artificially and that is where supplements come in. For instance if we look at minerals, there are a great number of tasks that they help in our bodies for example, transportation of oxygen, balancing the acidic and basic amounts in the blood, maintaining healthy bones and also activation of various enzymes in our bodies. All these processes are crucial and human beings especially the athletes cannot survive without these functions. The most important minerals that take part in these activities are mainly iron and calcium and the bodies don’t produce enough of these at times. That is where supplements come in. Dietary foods with these minerals must be included in the nutrition plan for athletes to ensure their bodies are fit and healthy for the purpose of incredible productivity.

I cannot forget to tell you about the essence of water and other energy drinks in the nutrition plan for athletes. Dehydration is very dangerous and that is why health specialists insist that we must always take a lot of water on a daily basis. Water is essential in all the metabolic process that take place in our bodies. The moment we become dehydrated, that is the point where our health is at risk. Therefore athletes also need water and other energy drinks to keep them hydrated during exercises. Energy drinks help in adding sugar to the body during exercise to avoid extreme fatigue by producing more energy to carry the athletes through the activity.

As much as all the above discussed aspects are important in the nutrition plan for athletes, the most important point here is that they should be taken in the right amounts in order to achieve the goal of keeping the athletes fit and productive.

If you are a student taking nutrition as a course, Click here to have your nutrition classwork or homework managed by a team of professional nutrition custom writers.

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Diet analysis


Diet Analysis Reflection Questions

Diet Analysis Project Instructions

INSTRUCTIONS:

  1. Download the Diet Analysis Reflection Questions document from moodle and respond to all questions & their parts.
  • Answers must be type-written within the Diet Analysis Reflection Questions document provided. 
  • Answers should be thoroughly and thoughtfully completed.

On average, responses in each question should be 100-150 words in length for each part of each question (a,b,c,d), unless otherwise stated, and some responses may still require more detail.

  1. Average together your data for the 3 days of food you logged. Most programs will do this for you.
  1. With the information provided, complete the following chart:
Food Groups Goal Actual
Fruits 1 ½ cups 1 ½ cups
Vegetables 2 cups 1 cups
Grains 5 oz. 7 oz.
Meat, poultry, fish, legumes, eggs, and nuts 5 cups 2 cups
Milk, yogurt, and cheese 3 cups ½ cups
Empty Calories    
  1. Choose 8 of the micronutrients listed below and discuss your intake (delete the nutrients you choose not to address). In your discussion, of each, address the following:
  2. What was your intake and how does it compare to the recommended intake/allowance?
  1. Do you see this as an area of strength or an area for improvement and explain why.
  1. What is the significance of the micronutrient in the body and is your intake level healthful or potentially harmful.
  1. What foods contribute to this being an area of strength/weakness OR what foods could increase/decrease in your diet to improve your intake level?
  • Calcium
  • Potassium
  • Sodium
  • Iron
  • Magnesium
  • Phosphorus
  • Zinc
  • Vitamin A
  • Vitamin B6
  • Vitamin B12
  • Vitamin C
  • Vitamin D
  • Vitamin E
  • Vitamin K
  • Folate
  • Thiamin
  • Riboflavin
  • Niacin
  1. The following questions relate to food selection patterns. Think beyond just food groups and consider where you purchase your food and why; are the foods you are choosing convenience foods?; fast foods?; whole foods?; etc.:
    1. What patterns do you see in the types (whole foods, convenience foods, fast foods, processed/packaged foods, organic foods, etc.) of foods that you eat?
  1. Do you eat one or several type(s) of foods more than others? Why or why not?
  1. Would you say that the types of foods are you are choosing are consistent with a nutritious diet? Why or why not?
  1. Look at each day recorded – What influences your food choices from one day to the next (e.g. shifting schedule)? Are there significant differences or are your food choices consistent from day to day? Explain.
  1. Examine the factors that influence your food choices by answering the following:
    1. What individual factors influenced your food choices? (Hint – think about demographics, knowledge and skill level, emotional factors, etc). Which factors were specifically linked to what food choices?
  1. What environmental factors influenced your food choices? (Hint – think about your choices at home, school, and work, the town/city in which you live, etc.)
  1. How did manufacturer marketing strategies or food advertisements influence your food choices? What food choices were specifically affected? (Remember, a lot of times this happens without us even being aware that we are being influenced so really think critically about this question. Were your food choices influences by sale items, in-store advertisements, commercials, magazine ads, health claims on packages, etc?)
  1. Identify and discuss at least 2 additional factors that influenced your food choices?
  1. Discuss your overall diet analysis experience (~250 words). Your response here should be thoughtful, thorough, and demonstrate critical thinking. In your discussion address the following: Overall, what was it like to record your dietary intake? What challenges did you face? Were you surprised by what you saw? What did you learn about your food habits? What changes do you plan on making (if any)? How have nutrition principles taught in this class affected your food behavior and nutrition goals? Be detailed and specific in your discussion.
  1. Using the data from your results, formulate and analyze a revised one-day menuthat would reflect better meeting your nutritional needs. Calculate RDA values and percentage of total calories from Fat, Carbohydrates, and Protein. Keep in mind basic nutrition principals and cultural/societal context when planning this menu.
             
     
Nutrients Report 04/14/16 – 04/18/16
Your personal Calorie goal is 1640. Your plan amounts are based on meeting your nutrient needs.

 

    Nutrients Target Average Eaten Status
  Total Calories 1640 Calories 1341 Calories OK
  Protein (g)*** 46 g 47 g OK
  Protein (% Calories)*** 10 – 35% Calories 14% Calories OK
  Carbohydrate (g)*** 130 g 231 g OK
  Carbohydrate (% Calories)*** 45 – 65% Calories 69% Calories Over
  Dietary Fiber 25 g 25 g OK
  Total Sugars No Daily Target or Limit 84 g No Daily Target or Limit
  Added Sugars < 41 g 51 g Over
  Total Fat 20 – 35% Calories 22% Calories OK
  Saturated Fat < 10% Calories 7% Calories OK
  Polyunsaturated Fat No Daily Target or Limit 5% Calories No Daily Target or Limit
  Monounsaturated Fat No Daily Target or Limit 8% Calories No Daily Target or Limit
  Linoleic Acid (g)*** 12 g 6 g Under
  Linoleic Acid (% Calories)*** 5 – 10% Calories 4% Calories Under
  α-Linolenic Acid (% Calories)*** 0.6 – 1.2% Calories 0.6% Calories OK
  α-Linolenic Acid (g)*** 1.1 g 0.9 g Under
  Omega 3 – EPA No Daily Target or Limit 9 mg No Daily Target or Limit
  Omega 3 – DHA No Daily Target or Limit 14 mg No Daily Target or Limit
  Cholesterol < 300 mg 124 mg OK
    Minerals Target Average Eaten Status
  Calcium 1000 mg 598 mg Under
  Potassium 4700 mg 2103 mg Under
  Sodium** < 2300 mg 1973 mg OK
  Copper 900 µg 1967 µg OK
  Iron 18 mg 35 mg OK
  Magnesium 310 mg 296 mg Under
  Phosphorus 700 mg 966 mg OK
  Selenium 55 µg 63 µg OK
  Zinc 8 mg 7 mg Under
    Vitamins Target Average Eaten Status
  Vitamin A 700 µg RAE 778 µg RAE OK
  Vitamin B6 1.3 mg 2.4 mg OK
  Vitamin B12 2.4 µg 3.1 µg OK
  Vitamin C 75 mg 182 mg OK
  Vitamin D 15 µg 1 µg Under
  Vitamin E 15 mg AT 4 mg AT Under
  Vitamin K 90 µg 629 µg OK
  Folate 400 µg DFE 659 µg DFE OK
  Thiamin 1.1 mg 2.0 mg OK
  Riboflavin 1.1 mg 2.1 mg OK
  Niacin 14 mg 24 mg OK
  Choline 425 mg 162 mg Under
    Information about dietary supplements.

 

*** Nutrients that appear twice (protein, carbohydrate, linoleic acid, and α-linolenic acid) have two separate recommendations:

 

1) Amount eaten (in grams) compared to your minimum recommended intake.

2) Percent of Calories eaten from that nutrient compared to the recommended range.

 

You may see different messages in the status column for these 2 different recommendations.

 

 

 

 

FOODS                                                                                                           Calories   Carbs      Fat    Protein   Cholest     Sodium   Sugars    Fiber

Breakfast
Twinnings Chai French Vanilla Tea ­ Chai Tea, 8 oz                                          0          0g      0g            0g          0mg            0mg            0g         0g
Quakers ­ Strawberry and Cream Instant Oatmeal, 2 packet                        260        54g      4g            6g          0mg       360mg          24g         4g
Generic ­ Banana **, 1 Banana (126g)                                                           110        30g      0g            1g          0mg            0mg          19g         3g
English muffins, whole­wheat, 1 muffin                                                           134        27g      1g            6g          0mg       240mg             5g         4g
Lunch
Kale, raw, 2 cup 1″ pieces, loosely packed                                                       16          3g      0g            1g          0mg          12mg            1g         1g
Brick Village ­ Maple Balsamic Vinaigrette Dressing, 2 Tbsp.                      110          5g    10g            0g          0mg       150mg             4g         0g
Homemade ­ Mixed Fruit Smoothie, 12 fluid ounce                                       170        20g      0g          30g          0mg            0mg          27g         0g
Dinner
Trader Joe’s ­ Mandarin Orange Chicken, 2 cup                                           640        48g    32g          42g      190mg        660mg          12g         2g
Rice ­ White, short­grain, cooked, 1 cup                                                         242        53g      0g            4g          0mg            0mg            0g         0g
Fresh ­ Broccoli, Steamed, Without Salt, 1 Cup                                                31          6g      0g            2g          0mg          36mg            1g         3g
Snacks
Kellog’s ­ Frosted Mini­wheats Bite Size Blueberry, 25 Biscuits

190        46g      1g            5g          0mg            0mg          12g         6g

(52g/1.8oz)

Ben and Jerry’s ­ Half Baked, 1 cup                                                                540        64g    28g            8g      110mg        140mg          54g         2g
TOTAL:          2,443      356g    76g        105g      300mg    1,598mg         159g       25g

 

April 15, 2016

 

 

FOODS                                                                                                           Calories   Carbs      Fat    Protein   Cholest     Sodium   Sugars    Fiber

Breakfast
Coffee ­ With Half and Half, 8 fluid ounce                                                         30          1g      2g            0g          6mg            6mg            0g         0g
Kellog’s ­ Frosted Mini­wheats Bite Size Blueberry, 25 Biscuits

190        46g      1g            5g          0mg            0mg          12g         6g

(52g/1.8oz)

Natural Vitality ­ Raspberry­Lemon  Natural Calm , 1 teaspoons                      0          0g      0g            0g          0mg            0mg            0g         0g
Lunch
Homemade ­ Mixed Fruit Smoothie, 12 fluid ounce                                       170        20g      0g          30g          0mg            0mg          27g         0g
Kale, raw, 2 cup 1″ pieces, loosely packed                                                       16          3g      0g            1g          0mg          12mg            1g         1g
 

 

Brick Village ­ Maple Balsamic Vinaigrette Dressing, 2 Tbsp.                      110          5g    10g            0g          0mg       150mg             4g         0g
Dinner
Woodworth ­ Turkey on White Tortilla Wrap, With Lettuce, Tomato,

467        35g    24g          26g        66mg       587mg             0g         3g

Mayo and Cheddar Cheese, 1 wrap

Twinnings Chai French Vanilla Tea ­ Chai Tea, 8 oz                                          0          0g      0g            0g          0mg            0mg            0g         0g
Snacks
Allrecipes ­ Chocolate Sea Salt Cookie, 1 cookie                                          102        12g      6g            2g        20mg       475mg             8g         1g
Fiber One ­ Fiber One Bar, Oats & Chocolate, 1 bar (40g)                            140        29g      4g            2g          0mg          90mg          10g         9g
Kellog’s ­ Frosted Mini­wheats Bite Size Blueberry, 25 Biscuits

190        46g      1g            5g          0mg            0mg          12g         6g

(52g/1.8oz)

TOTAL:          1,415      197g    48g          71g        92mg    1,320mg           74g       26g

April 14, 2016

 

EXERCISES                                                                                                                                          Calories      Minutes      Sets       Reps       Weight

Cardiovascular
Fitbit calorie adjustment                                                                                                                          419                   1
TOTALS:             419                   1             0              0                 0

 

April 16, 2016

 

 

FOODS                                                                                                           Calories   Carbs      Fat    Protein   Cholest     Sodium   Sugars    Fiber

Breakfast
Kellog’s ­ Frosted Mini­wheats Bite Size Blueberry, 25 Biscuits

190        46g      1g            5g          0mg            0mg          12g         6g

(52g/1.8oz)

Coffee ­ With Half and Half, 8 fluid ounce                                                         30          1g      2g            0g          6mg            6mg            0g         0g
Pillsbury ­ Toaster Strudel Cream Cheese and Strawberry, 2

360        50g    16g            6g          0mg       380mg          18g         2g

PASTRY

Lunch
Coffee ­ With Half and Half, 8 fluid ounce                                                         30          1g      2g            0g          6mg            6mg            0g         0g
Dinner
Food.Com ­ Greek Lemon Chicken Soup, 3 cup                                           600        69g    17g          44g        88mg    1,680mg             3g         1g
Bread ­ Whole­wheat, toasted, 2 slice                                                             139        26g      2g            5g          0mg       296mg           11g         4g
Snacks
Ben and Jerry’s ­ Half Baked, 1 cup                                                                540        64g    28g            8g      110mg        140mg          54g         2g
TOTAL:          1,889      257g    68g          68g     210mg    2,508mg           98g       15g

 

 

EXERCISES                                                                                                                                          Calories      Minutes      Sets       Reps       Weight

Cardiovascular
Fitbit calorie adjustment                                                                                                                          763                   1
TOTALS:             763                   1             0              0                 0

 

April 17, 2016

 

 

FOODS                                                                                                           Calories   Carbs      Fat    Protein   Cholest     Sodium   Sugars    Fiber
Breakfast
Coffee ­ With Half and Half, 8 fluid ounce                                                         30          1g      2g            0g          6mg            6mg            0g         0g
Pillsbury ­ Toaster Strudel Cream Cheese and Strawberry, 2

360        50g    16g            6g          0mg       380mg          18g         2g

PASTRY

Kellog’s ­ Frosted Mini­wheats Bite Size Blueberry, 25 Biscuits

190        46g      1g            5g          0mg            0mg          12g         6g

(52g/1.8oz)

Generic ­ Banana **, 1 Banana (126g)                                                           110        30g      0g            1g          0mg            0mg          19g         3g
Lunch
Twinnings Chai French Vanilla Tea ­ Chai Tea, 8 oz                                          0          0g      0g            0g          0mg            0mg            0g         0g
Dinner
Trader Joe’s ­ Stir­Fry Vegetables, 1 cup                                                          45          7g      1g            3g          0mg          20mg            2g         2g
Rice ­ White, short­grain, cooked, 1 cup                                                         242        53g      0g            4g          0mg            0mg            0g         0g
Snacks
English muffins, whole­wheat, 1 muffin                                                           134        27g      1g            6g          0mg       240mg             5g         4g
Kirkland ­ Bacon, 3 slice(s)                                                                               120          0g      9g            9g        30mg       525mg             0g         0g
Generic ­ Banana **, 1 Banana (126g)                                                           110        30g      0g            1g          0mg            0mg          19g         3g
Kellog’s ­ Frosted Mini­wheats Bite Size Blueberry, 25 Biscuits

190        46g      1g            5g          0mg            0mg          12g         6g

(52g/1.8oz)

TOTAL:          1,531      290g    31g          40g        36mg    1,171mg           87g       26g

 

 

EXERCISES                                                                                                                                          Calories      Minutes      Sets       Reps       Weight

Cardiovascular
Fitbit calorie adjustment                                                                                                                          621                   1
TOTALS:             621                   1             0              0                 0

 

April 18, 2016

 

 

FOODS                                                                                                           Calories   Carbs      Fat    Protein   Cholest     Sodium   Sugars    Fiber

Breakfast
Kellog’s ­ Frosted Mini­wheats Bite Size Blueberry, 25 Biscuits

190        46g      1g            5g          0mg            0mg          12g         6g

(52g/1.8oz)

Twinnings Chai French Vanilla Tea ­ Chai Tea, 8 oz                                          0          0g      0g            0g          0mg            0mg            0g         0g
Lunch
Quakers ­ Strawberry and Cream Instant Oatmeal, 2 packet                        260        54g      4g            6g          0mg       360mg          24g         4g
Fiber One ­ Fiber One Bar, Oats & Chocolate, 1 bar (40g)                            140        29g      4g            2g          0mg          90mg          10g         9g
Dinner
Food.Com ­ Greek Lemon Chicken Soup, 3 cup                                           600        69g    17g          44g        88mg    1,680mg             3g         1g
Fresh Fruit ­ Stawberries, 2 cup                                                                         59          7g      2g            1g          0mg            2mg            4g         2g
Snacks
Brick Village ­ Maple Balsamic Vinaigrette Dressing, 2 Tbsp.                      110          5g    10g            0g          0mg       150mg             4g         0g
 

 

 

Kale, raw, 2 cup 1″ pieces, loosely packed                                                       16          3g      0g            1g          0mg          12mg            1g         1g
Fruit Salad ­ Mixed Berry Fruit Salad, 2 cup                                                   140        32g      1g            3g          0mg            4mg          16g       14g
Home Made ­ Magic Cookie Bars (Seven Layer Bars), 1 square                 244        19g    18g            3g          0mg          71mg          20g         1g
TOTAL:          1,759      264g    57g          65g        88mg    2,369mg           94g       38g

 

 

EXERCISES                                                                                                                                          Calories      Minutes      Sets       Reps       Weight

Cardiovascular
Fitbit calorie adjustment                                                                                                                          497                   1
TOTALS:             497                   1             0              0                 0
             
     
Food Groups and Calories Report 04/14/16 – 04/18/16
Your personal Calorie goal is 1640. Your plan amounts are based on meeting your nutrient needs.

 

    Food Groups Target Average Eaten Status
  Grains 5 ounce(s) 7 ounce(s) Over
  Whole Grains ≥ 3 ounce(s) 3½ ounce(s) OK
  Refined Grains ≤ 2 ounce(s) 3½ ounce(s) Over
  Vegetables 2 cup(s) 1 cup(s) Under
  Dark Green 1½ cup(s)/week 2 cup(s) Over
  Red & Orange 4 cup(s)/week 0 cup(s) Under
  Beans & Peas 1 cup(s)/week 0 cup(s) Under
  Starchy 4 cup(s)/week 0 cup(s) Under
  Other 3½ cup(s)/week ¼ cup(s) Under
  Fruits 1½ cup(s) 1½ cup(s) OK
  Whole Fruit No Specific Target 1½ cup(s) No Specific Target
  Fruit Juice No Specific Target 0 cup(s) No Specific Target
  Dairy 3 cup(s) ½ cup(s) Under
  Milk & Yogurt No Specific Target ¼ cup(s) No Specific Target
  Cheese No Specific Target 0 cup(s) No Specific Target
  Protein Foods 5 ounce(s) 2 ounce(s) Under
  Seafood 8 ounce(s)/week 0 ounce(s) Under
  Meat, Poultry & Eggs No Specific Target 2 ounce(s) No Specific Target
  Nuts, Seeds & Soy No Specific Target 0 ounce(s) No Specific Target
  Oils 5 teaspoon 1 teaspoon Under
    Limits Limit Average Eaten Status
  Total Calories 1640 Calories 1341 Calories OK
  Added Sugars < 164 Calories 206 Calories Over
  Saturated Fat < 164 Calories 99 Calories OK
  Alcohol * 0 Calories *
    * If alcohol is consumed, it should be in moderation—up to one drink per day for women and up to two drinks per day for men—and only by adults of legal drinking age. There are also many circumstances in which individuals should not drink, such as during pregnancy. For more information see: http://rethinkingdrinking.niaaa.nih.gov

 

 

    Note: If you ate Beans & Peas and chose “Count as Protein Foods instead,” they will be included in the Nuts, Seeds & Soy subgroup.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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