DIET PLAN

Diet Plan



Diet Plan

Part One : Dietary Report to your Client

Athletes benefit the most from the amount of carbohydrates stored in the body. In the early stages of moderate exercise, carbohydrates provide 40 to 50 percent of the energy requirement. (Foster 2010, 2082-2090). Carbohydrates yield more energy per unit of oxygen consumed than fats. Because oxygen often is the limiting factor in long duration events, it is beneficial for the athlete to use the energy source requiring the least amount of oxygen per kilocalorie produced. As work intensity increases, carbohydrate utilization increases.

Complex carbohydrates come from foods such as spaghetti, potatoes, lasagna, cereals and other grain products. Simple carbohydrates are found in fruits, milk, honey and sugar. During digestion, the body breaks down carbohydrates to glucose and stores it in the muscles as glycogen.

During exercise, the glycogen is converted back to glucose and is used for energy. The ability to sustain prolonged vigorous exercise is directly related to initial levels of muscle glycogen. The body stores a limited amount of carbohydrate in the muscles and liver. If the event lasts for less than 90 minutes, the glycogen stored in the muscle is enough to supply the needed energy. Extra carbohydrates will not help, any more than adding gas to a half-full tank will make the car go faster. (Foster 2010, 2082-2090).

For events that require heavy work for more than 90 minutes, a high-carbohydrate diet eaten for two to three days before the event allows glycogen storage spaces to be filled. Long distance runners, cyclists, cross-country skiers, canoe racers, swimmers and soccer players report benefits from a precompetition diet where 70 percent of the calories comes from carbohydrates.

According to the Olympic Training Center in Colorado Springs, endurance athletes on a high-carbohydrate diet can exercise longer than athletes eating a low-carbohydrate, high-fat diet. Eating a high-carbohydrate diet constantly is not advised. This conditions the body to use only carbohydrates for fuel and not the fatty acids derived from fats.

For continuous activities of three to four hours, make sure that glycogen stores in the muscles and liver are at a maximum. Consider taking carbohydrates during the event in the form of carbohydrate solutions. The current recommendation is a 6 to 8 percent glucose solution.

You can make an excellent home-brewed 7.6 percent sports drink with reasonable sodium amounts. Add 6 tablespoons sugar and 1/3 teaspoon salt to each quart of water. Dissolve sugar and cool. The salt translates into a sodium concentration of 650 mg/liter. This small amount is good for marathon runners. (Cho 2011, 1079-85).

Electrolyte beverages can be used if the athlete tolerates them, but other electrolytes are not essential until after the event. Experiment during training to find the best beverage for you.

Table 1: Menu of a high carbohydrate diet.

Food item

Calories

Grams carbohydrate

Breakfast

8 ounces orange juice

120

28

1 cup oatmeal

132

23

1 medium banana

101

26

8 ounces low-fat milk

102

12

1 slice whole wheat toast

60

12

1 tablespoon jelly

57

15

Lunch

2-ounce slice ham

104

0

1 ounce Swiss cheese

105

1

2 slices whole wheat bread

120

25

1 leaf lettuce

1

0

1 slice tomato

3

1

8 ounces apple juice

116

30

8 ounces skim milk

85

12

2 cookies

96

14

Dinner

3 cups spaghetti

466

97

1 cup tomato saucewith mushrooms

895

191

2 ...