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1.       Requirements of a football player is:

-          Carbohydrate rich diet

-          Protein

-          Fat

-          Fruit and vegetables

2.       Football players need high Carbohydrate diet, high protein and high fat.

3.       Repeat for the rest of your life:

-          Day 1:

-          Breakfast: Oats with blueberry and honey

-          Snack: protein bar

-          Lunch: Pasta with cheese and chicken

-          Dinner: Rice with vegetables

-          After dinner: Protein shake

-          Day 2:

-          Salmon for breakfast

-          Milo

-          Breast fillet for lunch

-          Low fat noodles with vegetables for dinner

-          Protein shake

-          Day 3:

-          Eggs and avocado+almond milk

-          Chicken sandwich or a subway

-          Rice, meat, and vegetables

-          Protein shake

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Water Vs Sport Drinks: There are three types of sports drinks Isotonic, Hypotonic, Hypertonic. Isotonic sports drinks are the most widely used, and are the fluid replacement drink of choice for most athletes. Isotonic sport drinks contain 6-8% Carbohydrates, 10-25 mmol/L electrolytes e.g. Gatorade. These drinks aid in the retention of consumed fluids within the intracellular spaces without inhibiting the thirst mechanism. The carbohydrate aids in energy replenishment, another key aspect of the recovery process. The small amount of carbohydrate may actually improve the rate of intestinal absorption of water and sodium. Hypotonic drinks contain low levels of carbohydrates (<8 per cent) 1-25 mmol/L electrolytes e.g. water. Hypotonic sports drinks act to quickly replace fluids and electrolytes lost through sweating. they have low carbohydrate levels (less than 8 per cent) and are less concentrated than body fluids, and therefore are absorbed more rapidly by the body. These drinks are suitable for athletes such as jockeys who require fluid replenishment without the carbohydrate. Hypertonic sport drinks contain high level of carbohydrate (> 8 per cent) (e.g. fruit juice, soft drink)Hypertonic drinks are usually consumed to help meet an athlete's energy requirements during and after prolonged endurance and ultra-distance events. They are more concentrated and have high levels of carbohydrates and are absorbed more slowly by the body.

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Eating for your sport - Gymnastics, dance and cheerleading

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Eating for your sport - Gymnastics, dance and cheerleading

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Requirements of the athlete

Nutrition requirements of athletes in gymnastics, dance and cheer leading vary depending on specific training demands. Aim to include fruits and vegetables, breads and cereal, dairy products, protein rich foods and healthy fats.

How much they need

Frequency and intensity of training vary depending on skill level of the individual, most will train a minimum of three hours a week for around three hours at a time

3 day diet program

Day 1

Breakfast: Cereal with fruit and milk

Lunch: Pasta

Dinner: Salmon and asparagus

Day 2

Breakfast: Eggs and toast

Lunch: Avocado sandwich and an apple

Dinner: Tofu stir fry with mixed vegies

Day 3

Breakfast: Muesli with yogurt

Lunch: Low fat noodles

Dinner: Kumara and lean meat

Findings

Female athletes are generally required to be small and lean with low body fat with a high power to weight ratio while male athletes are generally more lean and heavily-muscled.

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1.    Requirements of the athlete:

They use macronutrients such as proteins, carbohydrates, fats and some micronutrients.

2.    How much they need?

Protein: 0.8 or more grams per kilogram, carbohydrates and fats are about 30% of your bodyweight.

3.    Develop a three day diet program:

Diet template:

•       Meal 1: Contains starchy carbs – cereal/toast/eggs etc.

•       Meal 2: Few carbs – salad etc.

•       Meal 3: Few carbs, and proteins – meat and vegetables

•       Meal 4: Contains starchy carbs – egg whites and stuff

•       Meal 5: Contains starchy carbs – rice cakes etc.

•       Meal 6: Contains carbs and proteins – meat and vegetables

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What is carbohydrate loading?

Carbohydrate loading is a strategy involving changes to training and nutrition that can maximise muscle glycogen (carbohydrate) stores prior to endurance competition.

The technique was originally developed in the late 1960's and typically involved a 3-4 day 'depletion phase' involving 3-4 days of hard training plus a low carbohydrate diet. This depletion phase was thought to be necessary to stimulate the enzyme glycogen synthase. This was then followed immediately by a 3-4 day 'loading phase' involving rest combined with a high carbohydrate diet. The combination of the two phases was shown to boost muscle carbohydrate stores beyond their usual resting levels.

Ongoing research has allowed the method to be refined so that modern day carbohydrate loading is now more manageable for athletes. The depletion phase was demonstrated to be no longer necessary, which is a bonus for athletes as this phase was very difficult. Australian marathon runner, Steve Moneghetti has described the depletion phase as making him feel like "death warmed up". Today, 1-4 days of exercise taper while following a high carbohydrate diet (7-12g/kg body weight) is sufficient to elevate muscle glycogen levels.

Does carbohydrate loading improve performance?

Muscle glycogen levels are normally in the range of 100-120 mmol/kg ww (wet weight).  Carbohydrate loading enables muscle glycogen levels to be increased to around 150-200 mmol/kg ww.  This extra supply of carbohydrate has been demonstrated to improve endurance exercise by allowing athletes to exercise at their optimal pace for a longer time.  It is estimated that carbohydrate loading can improve performance over a set distance by 2-3%.

Who should carbohydrate load?

Anyone exercising continuously at a moderate to high intensity for 90 minutes or longer is likely to benefit from carbohydrate loading.  Typically, sports such as cycling, marathon running, longer distance triathlon, cross-country skiing and endurance swimming benefit from carbohydrate loading.  Shorter-term exercise is unlikely to benefit as the body's usual carbohydrate stores are adequate.   Carbohydrate loading is generally not practical to achieve in team sports where games are played every 3-4 days.  Although it might be argued that players in football and AFL have heavy demands on their muscle fuel stores, it may not be possible to achieve a full carbohydrate loading protocol within the weekly schedule of training and games.

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Definition Of Hydration: Is the deficiency in the body's fluid stores caused by the lack of fluid replacement demanded by physical activity.

Modified: The time period in which your body is low in fluid, and due to the lack of liquid consumption of, the body is not able to function to it full ability.

Why Athlete need to hydrate: Due to the fact that us body can not store water, in order for athletes to maintain a steady preferments.

How much is needed: The amount of hydration that is need to be consumed varies, depending on the individuals fitness and body. A general amount if 500ml per after and before vigorous exercise, it is addition to consuming two litres of water per day.

Intravenous (IV)
What is to: A infusion of liquid substances directly into a vein.

what is in it: This include water missed with dissolved salts, called electrolytes

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Carbohydrate and fat are the most common fuels used by athletes. Sports lasting

less than 60–90 minutes can be adequately fuelled from stored carbohydrate and

fat without the need to replenish these fuels during the actual event. However,

some level of fatigue may occur and refuelling via drinks containing carbohydrate,

such as sports drinks, is recommended.

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exercise is longer than an hour timmy timmy timmy turner, he be wishin for a burner.. sorry... you can have two large bananas, one and a half sports bars, 95 grams of jelly beans and one jam sammich.

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P.E Definition: Carbohydrates - Joshua and Jack

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P.E Definition: Carbohydrates - Joshua and Jack

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Technical Terms: A large group of organic compounds occurring in foods and living tissues and including sugars, starch, and cellulose. They contain hydrogen and oxygen in the same ratio as water (2:1) and typically can be broken down to release energy in the animal body.
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Less-technical Speak: Foods that are high in energy, that help the body to function properly and at optimal performance.
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Glycemic Index: This is a figure representing the relative ability of a carbohydrate food to increase the level of glucose in the blood. In other words, 'glycemic index' is an indicator of how much glucose is indicated in certain foods...
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Kid Speak: Hydration refers to the amount of fluids an athlete has in the body, if an athlete is hydrated they have an adequate amount of fluids in their body, if an athlete is dehydrated they have an inadequate amount of fluids in their body.

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Usain Bolt has to drink Gatorade® to bring back the electrons lost from sweat

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When Usain Bolt trains for a 1v1, he needs to make sure he eats his spinach to help him avoid chronic carbohydrate depletion during the 1v1.

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athletes must restore muscle and liver glycogen

stores as quickly as possible, as well as rehydrate. after commencing in physical activity

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As an athlete trains for a competition they must ensure that the plan every meal and all nutritional requirements are met this will help the athlete to avoid chronic carbohydrate depletion during competition

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Nutritional Needs of Athletes : Protein & Fats

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Nutritional Needs of Athletes : Protein & Fats

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Protein

Protein helps repair and rebuild muscle after exercise and can also be used during exercise as an energy source, particularly when carbohydrate reserves are very low. Protein needs of most athletes can be met by a well-balanced diet.

It is recommended to have 1.2-2.0 grams of protein per kilogram of body weight, per day.

Fat

Fat provides the main fuel source for long duration, low to moderate intensity exercise such as marathons. Even during high intensity exercise, where carbohydrate is the main fuel source, fat is needed to help access the stored carbohydrate

It is recommended that fats make-up 20-30% of an athletes diet.