Balancing a meal

1
Balancing a meal
Minimum 5 portions per day
60-70 Energy Intake
Bread, Rice, cereals, potatoes
Fruit Vegetables
Milk Dairy Products
Meat, Fish, Quorn, TVP
Fatty Sugary Foods
Daily low fat options
12-15 energy intake
Less than 20 energy intake
2
Weight Assessment
Desired weight and body fat levels are sport
dependant. Below are the measures that can be
used to evaluate body make up. Fasting, reducing
fluid intake, use of diuretics to maintain a
certain weight should be avoided. The
disadvantage to performance is probably more
detrimental than competing in the higher weight
range. For young athletes, professional advice
from a dietician is necessary when modifying
weigh and body composition, so as not to affect
growth and development.
BMI 20 to 25 healthy weight range (atheletes
should target 20-21)
BMI Body Mass Index Weight in Kg Height
(m)2
Body Fat levels Male Female Healthy 10-20
17-27 Atheletes 10 20
3
Training Checklist

• Fluid intake is adequate
• Glycogen levels are high
• Balance of other nutrients is being taken on a
  daily basis
• Training and competition levels are balanced with
  the above

4
Eating plan Target 5-6 meals per day. One high
carbohydrate meal within 2 hours of finishing
training to increase the rate of glycogen
replenishment. Macronutrient Quantity Daily Carb
ohydrate 60-70 Energy intake (approx.
500-600g) Water Drink sufficient to ensure pale
straw coloured urine, drink before you get
thirsty. Prior to competition (10-30
mins) 400-600 ml Exercise over 30 mins 150
ml/15 min Protein 12-15 of energy intake
(approx. 55g per day) For strength/speed
athletes 1.2-1.7g /kg body weight Fat Less
than 20 energy intake - Target
Polyunsaturated Fatty Acids found in whole
grains and oily fish Fruit Vegetables Five
portions per day
5
Examples of foods and their nutritional content

• High Carbohydrate (CHO) foods
• g /100g food Per portion Portion size(approx.)
• Bread(White) 86g 44g 2 x Small slice (400g
  loaf)
• Pasta (raw) 72g 50g 70g
• Rice(cooked) 28g 40g Small cup full
• Potatoes (Boiled) 18g 45g 5 new potatoes
• Fruit juice 11.2g 28g 1 x 250 ml glass

Home made Isotonic drink Fruit Juice 150 ml
(Apple juice is particularly refreshing) Water 15
0 ml Salt Pinch Provides important fluids and
17g Carbohydrate.
6
Sample daily menu

• Foods Estimate intake
• Breakfast CHO Protein Total Energy
• Two large toast polyunsaturated
  margarine 50g 300 kcal
• Boiled egg 7g 80 kcal
• 150 ml Fruit juice with 150 ml
  water 17g 70kcal
• 1 bowl cereal Semi Skimmed Milk 31g 6g 175
  kcal
• (e.g. Crunchy nut cornflakes)
• Mid Morning
• Banana Low Fat Yoghurt 30g 10g 200 kcal
• Lunch
• Chicken Potato Salad or Tuna Pasta salad
  100g 20g 500 kcal
• (150g pasta or 200g Potatoes
• 1/2 tin tuna or 1 chicken breast)
• Bread roll and butter 15g 4g 200 kcal
• Mid Afternoon
• Low Fat Small sandwich - 2 slices of
  bread 44g 20g 400 kcal
• with Ham or Tuna

7
Energy utilisation
Store Kcal Running Time Miles Adipose (Body
fat) 80,600 4018 mins 550-630 Liver
Glycogen 400 20 mins 3-4 Muscle
Glycogen 1400 71 mins 10-14 Blood Glucose 48 lt
1 0
Running or jogging a mile is estimated to expend
1000 kcal. Cyclists in the Tour de France may
need 6000 kcal per day at this level supplements
are required as energy levels cannot be gained in
the correct proportions through conventional
means.
The larger energy stores in fat have limited
value in Sports as they do not allow a
sufficiently high energy output and have adverse
effect of power/ weight ratio. Glycogen can be
used in the presence of oxygen (Aerobically) or
without (Anaerobically) When used anaerobically
though is only provides 1/13 of the energy than
used aerobically and produces the by product of
lactic acid.
8
Useful references

• British Nutrition Foundation
• www.nutrition.org
• British Dietetic Association
• www.bda.uk
• British Heart Foundation
• www.bhf.org.uk
• Manual of Dietetic Practice (1997). British
  Dietetic Association. Briony Thomas. 3.13
  Sports Nutrition.
• Dietary Reference Values (HMSO)
• Human Nutrition and Dietetics (1994). James and
  Garrow. Ch 28. Exercise, Sport and Athletics.