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When dissecting the food diary one good point found is that no alcohol was consumed. Unfortunately there are many bad points, there is not much water/fluids over this period (only 1.25 litres), the only fruit and vegetables consumed were bananas & broccoli, however she did have some frozen vegetables. There was a lot of processed food that is generally high in salt. The breakfast was very high in sugar, which is not the best start to the day. The athlete only had 3 meals a day; with long periods between each meal, this could have an effect on performance. The CHO:Lipids:Protein spilt was okay, 56:24:20 (%).
Due to the deficit of nutrients, she was lacking in the required vitamins and minerals. The main concerns were retinol was far to low, over the 3 days she should of consumed 1800mcg but only consumed 644.25mcg. Retinol is essential for normal colour vision & healthy skin. Another concern was over the amount of vitamin c, she consumed nearly double the RDA; excessive intake can …show more content…
In this case the power to weight ratio is important. Sprinters need to consume sufficient CHO to fuel training needs, but it is important to remember that these levels are not as high as endurance athletes.
The athlete needs to consume enough fluid each day to prevent fatigue and to assist them to sustain the intensity of the training session. This can include a drink when they immediately wake up and 1-2 hours before training approximately 500ml. During activity she should consume 150-300ml every 15-20 minutes ( Ward, 2004). A another way of working out how much too drink, is for every 1000 calories consumed, 1 litre of fluid should be ingested (Shepherd, 2006).
It is also important that lipids do not fall below 20-25% as this promotes higher fat oxidation and conserve muscle glycogen during training (Broad et al. 2008), also protein should be kept at the optimal level to help her body recover from the training session and repair muscles used.
The diet should be specific to the athlete’s for her training, preferences and any social events. However consuming carbs-rich high glycaemic foods immediately following intense training can speed up glycogen replenishment (McArdle et al.
Due to the deficit of nutrients, she was lacking in the required vitamins and minerals. The main concerns were retinol was far to low, over the 3 days she should of consumed 1800mcg but only consumed 644.25mcg. Retinol is essential for normal colour vision & healthy skin. Another concern was over the amount of vitamin c, she consumed nearly double the RDA; excessive intake can …show more content…
In this case the power to weight ratio is important. Sprinters need to consume sufficient CHO to fuel training needs, but it is important to remember that these levels are not as high as endurance athletes.
The athlete needs to consume enough fluid each day to prevent fatigue and to assist them to sustain the intensity of the training session. This can include a drink when they immediately wake up and 1-2 hours before training approximately 500ml. During activity she should consume 150-300ml every 15-20 minutes ( Ward, 2004). A another way of working out how much too drink, is for every 1000 calories consumed, 1 litre of fluid should be ingested (Shepherd, 2006).
It is also important that lipids do not fall below 20-25% as this promotes higher fat oxidation and conserve muscle glycogen during training (Broad et al. 2008), also protein should be kept at the optimal level to help her body recover from the training session and repair muscles used.
The diet should be specific to the athlete’s for her training, preferences and any social events. However consuming carbs-rich high glycaemic foods immediately following intense training can speed up glycogen replenishment (McArdle et al.