7014SPO Sports Nutrition Sample
Introduction
Nutrition is an essential support for athletes for improving their general health. Additionally, consumption of a suitable diet provides enough energy to fulfil training courses that are offered to athletes and become capable of performing exercise in a proper manner. This study is focusing on dietary guidelines and meal plans for female bob-skeleton athletes.
1) Meal plan
Weekly Plan
| 1 Week= 7 days meal (Daily meal plan) | |||||||
| Meal Times | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Breakfast | 3 egg whites scrambled with pepper, onion
1 bread toast
Half cup salad 1 cup low-fat milk
|
2 cups of oats in half cup of milk
Half cup blackberry |
Natural orange juice and dried apricot | Avocado toast with 1 egg
1 full banana Half cup of frozen berries |
1 whole natural milk yoga
1 bowl of fruit that is mixed with dry fruits |
2 medium-size Blueberry
one banana 1 cup of cooked oatmeal |
5 protein pancake
½ teaspoon of peanut butter. |
| Lunch | 1 sandwich
1 slice tomato 2 lettuce leaves +1 pinch salt + ½ spoon pepper + 1 string cheese |
Mixed sautéed vegetables
1 fried egg 1 slice of wheat bread |
2 cheese stuffed tomato
1 cup Yoghourt 1 and ½ slice wheat bread |
1 medium-size bowl of chicken salad | Pasta which is topped with pesto sauce, chicken as well as vegetables. | 1 cup of fresh fruit salad
1 cereal bar |
Oatmeal made with milk
Toast with olive oil |
| Pre-workout snack | 1 and half scoop of plant based protein powder, which is mixed in coffee. | Mixed nuts such as cashews, hazelnut, and raisins. | 1 cup chocolate milk 10 half cup grapes | 1 energy bar | Oatmeal energy cookies
Whole wheat date muffins |
One low-fat Cheese Stick
Rice cake with one scoop butter and one full banana |
Half cup of diced pineapple with 4% cottage cheese and cashew |
| Post-workout snack | 1 large size apple | Natural yoghurt which is mixed with fruits. | 1 cup of whey protein powder | Half cup of protein shake | Smoothie made with seasonal fruit and milk | 1 cup of green smoothie | Semi curated cheese sandwich and ¼ cup almonds |
| Dinner | 1 cup cooked brown rice
1 tbsp. butter 1 cup of beans |
1 cup rice
1 large baked sweet potato |
Salad that is topped with avocado | One baked sweet potato with shredded BBQ chicken. | Veg burger topped with beetroot sauce | Bbq chicken sandwich, which is dressed with 1 cup oven baked potato | Roasted chicken with lettuce
Fruits Sautéed peas
|
Table 1: Weekly meal plan
(Sources: Created by Author)
Monthly Meal plan
| 1 month = Approximately 4 weeks and 3 days (Monthly meal plan ) | ||||||||
| Weeks | Times of meal | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| 1 | Breakfast
|
1 boil egg,
½ half avocado, 1 cup milk |
¾ cup of Greek yoghourt,
1 cup of seasonal fruits
|
¼ cup of Walnuts, 1 large banana. | 1 full cup of protein shake,
1 granola bar. |
1 medium-size banana, ¾ cup of pasta | ¼ cup of astrodome, 1 cup of broccoli | 4 fried shrimp, 1 bread roll. |
| Lunch | 2 medium-size Turkey sandwiches, vegetable salad | Baked potato chips, celery sticks and brown rice | Grilled chicken best, ½ cup of boiled corn with salt and pepper powder | 1 cheese omelette, 2 cups of brown rice | 1 cup of boiled vegetables, 2 wheat toast | 1 medium-size glass of orange juice, egg sandwich and baked potato | Smash potato with brown rice | |
| Dinner | 1 baked Salmon fish, 2 stuffed tomato | 1 cup of strawberries chicken salad, ½ cup of litre milk | Roasted chicken sandwich, 1 cup of boiled carrots | 1 black Bean burger with one teaspoon of ketchup | ½ cup of Steamed broccoli and carrots, ½ cup brown rice, ½ cup cherries | 2 slice of whole wheat bread
one slice of low fat Mozzarella cheese |
1 chicken burger, 1 cup of watermelon | |
| Snacks | Power bar | 1 cup whey protein | Low fat yoghurt | 2 rice cakes | 1 cup of fruit smoothie | ½ of mixed nuts | 1 full banana
½ cup of almonds |
|
| 2 | Breakfast | 2 scrambled egg, 1 cup milk | Overnight soaked oats with milk | 1 sliced banana and one slice toast | Avocado toast with one cup of baby spinach | Green smoothie with frozen berries | ½ cup of granola | Fruit salads. |
| Lunch | Barley Sushi salad with 1 tbsp butter. | Black rice and vegetable salads | Jalapeno fan fries, 2 fresh tomato sliced | Chicken sandwich | Cheesy spinach, shredded chicken, bell pepper, one Apple | Meatballs with veggies | Spicy black Bean burritos | |
| Dinner | One banana, 1 cup of oatmeal | 1 cup of baby carrots, 1 cup of strawberries and ½ cup milk | 1 whole English muffins, 3 grilled peaches | Cooked onion and brown rice | Chicken sausage | 1 cup of kiwi and blueberries smoothie, Greek yoghourt | Chicken soup, 1 cup of skim milk | |
| Snacks | ¼ peach , 1 slice grain toast | 2 tbsp peanut butter and apple | 1 scoop protein | 2 was cracker | 15 grapes and 7 Walnuts | 1 small mango, 2 rice cups | 1 small pear, 4 dry apricots | |
| 3 | Breakfast | 1 cup cooked cream, 3 egg white | 2 cup of skim milk, 2 teaspoon of raisins | 2 slice of whole grain bread, 1 cup of berries | 3% of high fibre cereal. 6 almonds, | Oatmeal-berry smoothie | Green fried eggs | classic English fried eggs Steak with honey sauce |
| Lunch | Bacon and wedges | Cooked Salmon fish with broccoli | Meatballs with eggplant topped with pineapple sauce | Tuna avocado salad wrap | Asian fried noodles | Broccoli salad with mango juice | Boiled salmon fish with broccoli | |
| Dinner | Grilled chicken salad | Chicken tortilla soup | 2 boiled egg, two pieces of Brown toast | 1 egg sandwich with light Mayo | Baked potato with light butter, ½ cup boiled corn | Pasta mixed with veggies | boiled beans and grilled pork chops | |
| Snacks | Lemon water and ¼ cup of nut mix | Dark chocolate bark | Black coffee with chocolate cookies | Avocado chicken salad | Vegan chickpea salad | Apple cider vinegar drink | One glass of mango shake | |
| 4 | Breakfast | Overnight soaked oats with vanilla and BlackBerry | ½ cough dry almonds and ½ cup of fresh berries | ½ cup of grapefruits | 1 serving cereal, 1 cup of skim milk tea | 1 bread vegetable salad with non- fat dressing | Homemade Apple cinnamon oatmeal | 1 and half cup of high fibre cereal with almonds |
| Lunch | Ginger chicken try with green pea rice | Mediterranean salad with feta | spinach toast with chicken and vegetables | Fish tacos. | Pita pizza with mint | Grilled potato with grilled asparagus | 1 cup of steamed vegetable | |
| Dinner | 100 gram broccoli and 100 gm. sweet potato | Medium size cup of brown rice, Chinese chicken with garlic sauce, mixed berry fruit with salad | Organic strawberry, fat free cottage cheese | 250gm Apple, 2 slice of whole grain bread | 1 cup frozen fruits with 1 tbsp natural almond butter | Dry fruit mix with Greek yoghurt | Chicken stock and to boil egg | |
| Snacks | 3 graham cracker | 1 slice bread with reduced fat mayonnaise | 2 banana topped with banana cream | 1 cup organic strawberry | 1 glass of chocolate flavour protein powder | Protein bar | 1 glass strawberry banana shake | |
Table 2: Monthly meal plan
(Sources: Created by Author)
General guidance for diet of athletes
Ideal diet of athletics includes 45% to 65% carbohydrates, 10% to 30% protein as well as 25% to 35% fat. As reported by Palmowski et al. (2019), Immune system of Atlas get developed by managing sources of Nutrition by construction of meal plan. Exercises are performed by athletes and that loss body fluid in terms of releasing sweats. Drinking of protein shakes helps in maintains body hydration level and that it supports athletes in performing their athletic events by discarding dehydration.
2) Justification for plan
Meal plan is constructed by including both veg and non veg sources for making selection of healthy items for athletes. For instance, “chicken”, “Turkey”, “fish”, “peanut butter”, “eggs”, “nuts” are incorporated in diet meals as mentioned items are a healthy source of protein. Body hydration levels are maintained by inclusion of fruit juices, milk, tea, coffee, lemon water, protein shake, mango shake and so on. It is deduced from the aspect that combined weight of an athlete with the sled and his or her body weight cannot be more than 120 kg and 102 kg for men and women respectively.
In this regard, the presented dietary plan for the athletes can help in attributing to a naked body weight of 89 kg or 74 kg respectively. This would help in maintaining an average morning body mass of 77.5 kg while that of the evening mass can be of an average 78.5 kg. Besides, presenting a buffet style of meal as highlighted through the dietary plan can be effective for athletes in portioning their meal choices for remaining within weight.
Interventions or monitoring strategies
Athletes required focusing on training, building muscles by performing exercises so they required enough energy to perform it. For instance, Fitocracy macro is a nutrition app, which helps athletes in counting calories by scanning food items.
Need analysis
Carbohydrate is a nutritional need that in act as a building block of energy, which is found in complex carb products such as whole grain bread, pasta, cereals and others.
Apart from this, protein helps in repairing as well as rebuilding of tissues that support athletes in making development of their muscles, which supports them in performing athletic events. Injuries that occur during athletic training are recovered from protein that is consumed. However, fat is another essential element that helps in developing body organs.
Technical or Theoretical rationale for all interventions
Set point theory
Figure 1: Aspects of Set point theory
(Sources: Influenced by Headey & Muffels, 2018)
According to principle of set point theory, an individual focuses on maintaining body weight for a preferred range. Main concept of this theory is to count the number of calories that are consumed, which the main source of energy along with that is calculating amount of energy that is expended.
As discussed by Headey & Muffels (2018), Human psychology is directly connected with maintenance of body balance. Linking with similar context, monitoring of effectiveness of meals help in tracking the amount of energy remaining stored within body and expended amount.
Brain provides signals to body that trigger the changes in behavior regarding food in taking and energy usage. Implementation of this theory would help athletes in proper monitoring of meals and adopting intervention strategies according to it.
3) Action plan
| Monitoring strategies | Actions | Time | Evaluation of athletes’ progress | Implementation of communication strategies |
| Food Tracking through using Food tracking app | Calculation of macronutrient true determination of daily calorie, protein and fat need for athletes (Vandenbroele et al. 2020). | Bed time | Athletes get a scope to count whole day macro intake | Foot cracking becomes easier by consulting meetings with dieticians. |
| Ad Libitum Dieting | Construction of time schedule along with meal plan by specifying amount of calorie from source of food. | Before starting of diet meal | Proper knowledge is required for athletes to construct schedules | Meal plan could be generated by communicating with nutritionists face to face. |
| Mindfulness and Habit-Building | Mindful based approaches to be implemented to develop behaviour that makes right selection of food | While making grocery shopping | friction reducing habits required to be developed for healthy eating | Nutritional education that is conveyed by nutritional list help in implementing mindfulness strategy |
Table 3: Action plan
(Sources: Created by Author)
SMART goal for interventions
| Specific | Measurable | Achievable | Reliability | Intake | Time |
| To apply food nutritional app to track amount of micronutrient consumption | Measurement of body weight | Changing of food items based on result of macronutrients counts | Usability of tracking app by renowned athletes for counting macronutrients that are consumed regularly. | 6-10 grams of micronutrients need to be consumed specifically including iron, calcium, and Vitamin D | 1 month |
| To develop an accurate schedule based on a meal plan | Evaluating athletic performances | Following meal plan according to time framework | Specification of amount of micronutrient that is required for female athletes | This can help with haemoglobin synthesis, maintaining bone health, energy production, proper immune function and protecting body against oxidative damage | 2 months |
| To adopt mindfulness habits for healthy eating | Estimation of changed food habits. | Using nutritional knowledge for changing habits | Following nutritional guidance that are provided by nutritionist | It needs to address slow eating and without distraction followed by eating until completely full and addressing physical hunger cues | 3 months |
Table 4: SMART goal
(Sources: Created by Author)
Responses to outcomes through interventions
Female athletes become capable of tracking macronutrients that are required for performing events through using nutrition tracking apps. Presence of micronutrients within that food is also calculated by this app, which supports in following their dietary meal.
Accounting for an adequate consumption of micronutrients can assist athletes with synthesising and repairing muscle tissues as part of recovery from exercises and injuries. Consumption of a proportionate vitamin and mineral can help with meeting their high activities and exhaustion.
Education strategies
Nutritional program that are organised by nutritionists helps athletes in developing meal plans. As described by Capling et al. (2021), delivery of personalised nutrition advice and knowledge to athletes would help them in managing their nutrition practice. Sporting programs can be efficiently conducted by proper allocation of diet on time.
Conclusion
Physical well-being is vital, which can be maintained by consumption of quality nutrients. Macronutrient ratios required to be perfect which will fulfil their nutritional needs. In this particular context, athletes are required to use nutrition tracking apps via wearable devices. Healthy choices could be made by accessing tracking devices or applications.
References
Capling, L., Tam, R., Beck, K. L., Slater, G. J., Flood, V. M., O’Connor, H. T., & Gifford, J. A. (2021). Diet Quality of Elite Australian Athletes Evaluated Using the Athlete Diet Index. Nutrients, 13(1), 126. Retrieved on: 26th February, 2022, from: https://www.mdpi.com/2072-6643/13/1/126/pdf
Headey, B., & Muffels, R. (2018). A theory of life satisfaction dynamics: Stability, change and volatility in 25-year life trajectories in Germany. Social Indicators Research, 140(2), 837-866. Retrieved on: 26th February, 2022, from: https://minerva-access.unimelb.edu.au/bitstream/handle/11343/283286/11205_2017_1785_ReferencePDF.pdf?sequence=1&isAllowed=y
Palmowski, J., Boßlau, T. K., Ryl, L., Krüger, K., & Reichel, T. (2019). Managing immune health in sports–A practical guide for athletes and coaches [Infektprävention im Leistungssport–Ein praktischer Leitfaden für Trainer und Sportler]. Deutsche Zeitschrift fur Sportmedizin 70 (2019), Nr. 10, 70(10), 219-226. Retrieved on: 26th February, 2022, from: https://www.repo.uni-hannover.de/bitstream/handle/123456789/9451/DtschZSportmed_Review_Krueger_Immune_Health_in_Sports_2019-10.pdf?sequence=1&isAllowed=y
Vandenbroele, J., Vermeir, I., Geuens, M., Slabbinck, H., & Van Kerckhove, A. (2020). Nudging to get our food choices on a sustainable track. Proceedings of the Nutrition Society, 79(1), 133-146. Retrieved on: 26th February, 2022, from: https://www.cambridge.org/core/services/aop-cambridge-core/content/view/2A6298BAC8152AE42E95DEC8768FA69E/S0029665119000971a.pdf/div-class-title-nudging-to-get-our-food-choices-on-a-sustainable-track-div.pdf
Appendix 1: Resources that support intervention
Vandenbroele, J., Vermeir, I., Geuens, M., Slabbinck, H., & Van Kerckhove, A. (2020). Nudging to get our food choices on a sustainable track. Proceedings of the Nutrition Society, 79(1), 133-146. Retrieved on: 26th February, 2022, from: https://www.cambridge.org/core/services/aop-cambridge-core/content/view/2A6298BAC8152AE42E95DEC8768FA69E/S0029665119000971a.pdf/div-class-title-nudging-to-get-our-food-choices-on-a-sustainable-track-div.pdf
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