NUTRITION

Athletic Performance, Sport and Nutrition



Athletic Performance, Sport and Nutrition

Introduction

The participants of this case study are a 26 year old female swimmer and a 55 year old adult. The analysis of this report will be based on the nutrition and diet plan of both the participants competing on different scales. Here the analysis is conducted is to find out the different food plans, nutrition strategies and health plan for both the people.

Overview

Similar to other athletes, swimmers require a meal plan based on their sport to maximize performance. According to Ernie Maglischo from the American Swimming Coaches Association, nutrition plays a meaty role in swimmer's performance, after heredity and training. Following basic nutrition guidelines can help to formulate a meal plan designed specifically for swimmers (Campbell, 2008, 81).

Function

For a swimmer, the primary role of a diet plan is to outline the general nutritional requirements to promote an overall healthy body. The diet plan also supplies the calories and nutrients necessary for adequate energy levels during training and competitions. Maglischo says that proper nutrition must be achieved before proper training can take place. Nutrition will also improve recovery times between training sessions.

Features

Macronutrients -- protein, fat and carbohydrates -- are the main features to a meal plan for swimmers. A variety of recommended foods should be consumed in each category. Carbohydrates are the primary energy source for swimmers and should include a combination of complex carbohydrates such as rice, oatmeal and whole grains and simple carbohydrates such as fresh fruit. Fat is a secondary energy source and should include "healthy" fat sources from nuts, seeds and olive oil. Protein provides the building blocks for muscle development and repair and should include a variety of lean protein sources such as chicken, turkey, fish and eggs.

Size

Along with the variety of foods consumed, the amount of calories consumed per day is essential for long-term swimming success. While world-class swimmers may consume more than 10,000 calories per day, the American Dietetic Association recommends consuming between 3,000 and 6,000 calories per day during training. Daily micronutrient content ranges according to body weight. Carbohydrate content should consist of 2.3 gm to 3.6 gm of carbohydrates per pound of body weight; protein content should be 0.55 gm to 0.8 gm per pound of body weight; and fat content should be about 0.45 gm per pound of body weight. For example, a 200 lb. Swimmer would require 460 gm to 720 gm of carbohydrates, 110 gm to 160 gm of protein and 99 gm of fat (Delamere, 2009, 17).

Time Frame

The American Dietetic Association recommends consuming about 0.7 gm of carbohydrates per pound of body weight within 15 to 30 minutes of training. This amount of carbohydrates will supply energy and fuel to the muscles during the workout. For competitions lasting all-day or course of several days, consume carbohydrates and protein throughout the day every two to four hours. A sample daily menu includes an early-morning snack before training, breakfast following training, mid-morning snack, light lunch, afternoon snack, dinner and an evening ...