Vitamins
Vitamins are substances that are found in foods we eat. Your body needs them to work properly, so you grow and develop. When it comes to vitamins, each one has a special role to play. There are two types of vitamins: fat soluble and water soluble. When you eat foods that contain fat-soluble vitamins, the vitamins are stored in the fat tissues in your body and in your liver. They wait around in your body fat until your body needs them. Water-soluble vitamins, When you eat foods that have water-soluble vitamins, the vitamins don't get stored as much in your body. Instead, they travel through your bloodstream. Whatever your body doesn't use comes out when you go to the toilet.
Minerals
Minerals help your body grow, develop, and stay healthy. The body uses minerals to perform many different functions from building strong to transmitting impulses. Some minerals are even used to make hormones or maintain a normal .
Fats Fat is key in our diets it helps with supplying a storage of food for hard time when the body needs it, it converts it back into the sugars ready for use. This is why animals store fat ready to hibernate the fat supply carriers them through the winter. Also it helps with insulating our body meaning it helps us to keep warm. Another vital component of fat is it cushions our organs meaning it helps protect them from damage the fatter you are the less likely a blow to the ribs will damage you. Foods high in fat are; Butter, Ice cream, Cheese. Chicken fat, Meat fat
According to the World Health Organization you should restrict your dietary fat intake to 30% of our calories. Heart Associations suggest 20-30%, while some experts believe that we may actually need as little as 10% of our calories in the form of fat.http://www.annecollins.com/dieting/dietary-fat-needs.htm
Water is key for a healthy diet as it helps with carrying nutrients and helps remove waste products from the body’s cells and also it helps maintain the body’s temperature. Water makes up between 50-60% if a young persons body weight. A daily fluid requirement is 35-45 ml per kilogram of body weight. For an average 70 kg young player this means drinking between 2.5 and 3.2 litres of water each day.
As you can see an athlete needs a lot more dietary foods then a normal person this is because the amount of work they do and they need more nutrients to be able to perform their sport better. The foods that are more important for an athlete such as meat and protein has a lot more servings as athletes need it for muscle growth but foods such as fibre they isn’t to much of a difference as fibre isn’t a key nutrient in a athletes diet. Athletes need a lot more nutrients then a everyday normal person although normal people do need a considerable amount to stay healthy an athlete needs twice as much if an athlete were to carry on eating the same dietary requirements as a normal person they wouldn’t be able to perform at their sport to the best of their ability due to lack of energy and without the right amount of protein their muscles would stay the same size and could even get smaller. Many athletes often take protein shakes as they find it hard to fit all the protein into equal meals, if a everyday person was to drink these protein shakes without exercising all that would happen is they would gain weight. Image one shows the percentages we need to take for each nutrient, the biggest slice of the pie chart is carbohydrates this is because we need them the most, the next slice of the pie chart is fat then followed by protein and vitamins and minerals. Eating to much of one nutrient people think can be good for you but it actually can be bad eating to many high carbohydrate foods will make you put on weight while eating to many foods high in fibre will make you have an upset stomach.
Week 1
Week 2
All foods in table are average helpings
week 1
Each meal is accompanied by a glass of water
Week 1
As you can see from this table I have included a lot of protein based meals, this is because protein helps with increasing your muscle size. Eating a lot of protein helps in developing and maintaining muscles. If I don’t have enough protein in my diet and start to go to the gym and exercise to increase my muscle size my muscle wont get bigger and may even get smaller this is because your body will start to use the protein as a source of energy and thus deplete your muscle size. Protein is broken down into amino acids, and then turned back into protein to produce and repair our muscles after our training session. Having foods which are high in protein like meat and nuts are a really good natural source of it while having protein bars and shakes also helps increasing the amount. Foods that have hidden protein in them are eggs and chick peas and red kidney beans these foods have high amounts of protein in them and you don’t have to eat loads of the foods to get a good amount of protein out of them. As I am aiming to increase my bulk having a high protein diet will help me a lot. There is also a high amount of carbohydrates in my diet this is because I need a sufficient amount of energy to be able to take part in my gym exercises if I don’t have enough carbohydrates my body will again start using protein as a source of energy. Foods such as bread and pasta I have heavily involved with my diet due to the fact they have a high source of carbohydrates in them. Foods which I have tried to avoid in my diet are sweets and chocolate as they don’t really have any advantages but they do have plenty of disadvantages. I have chosen to have a lot of protein based foods on Monday and Friday because these two days are my main workout days so I need to have a high amount of protein to help me increase my muscle size, also as I have my weight training early on Friday it is important I have a good and notorious breakfast to set me up for the rest of the day. 1 bowl of cereal with a glass of orange juice and one large banana, 2 whole meal slices of toast with peanut butter (989kcal) as you can see from the breakfast I have chosen it is high in protein which is taken from the peanut butter and high in carbohydrates which is taken form the bread and the bowl of cereal. Having this type of breakfast is a really good base from which to use for the rest of the day. As you can see from the table Sunday I use the most calories this is because I play to competitive sports in one day rugby and football, to make sure I am able to last both of the games I need I high carbohydrate breakfast and lunch but they cant be to filling as I cant play on a bloated stomach.
1 bowl of cereal with a glass of orange juice and a large banana, 2 slices of wholemeal bread (987kcal) Protein bar (276kcal) Grilled salmon and salad sandwich (357kcal)
This is the breakfast snack and lunch I have for my match day it is high in carbohydrates which I need to help me last the two games. For tea I have to restore all the energy I have lost throughout the day so by having a big roast dinner which is full of carbohydrates from the potatoes and protein from the meat should help me in doing this. I have had to make sure that my calories for each day is higher then the calories I use, if I do not do this I will not be able to put on significant weight and therefore my muscle size won’t increase.
Week 2
This diet is a lot more protein based then the first week this is because my physical activity has increased meaning I will need more carbohydrates and protein, by adding protein shakes and bars makes it really easy and effective to boost my protein amount. Also I’ve made sure I have a portion of meat each day to help me maintain my protein needs. Also I have tried to provide a bit more variety in week 2 as in week one I was often eating the same types of food. I think if I was going to pick the best diet plan I would say it would be week two although week 1 has more veg and fruit in it week 2 has a lot more protein in it which I need to help me with muscle growth. Also the meals I have picked in week 2 have a lot more calories in them meaning it will help me keep up my energy for all the different exercises I take part in.
Balanced diet
I think my diet programme is a really good balanced diet it has 5 portions of fruit and veg in each day and doesn’t have a high level of sugar or salt. Although the diet is really protein based having to much protein isn’t that bad for you as long as you make sure you’re having the right amounts of the other important nutrients. My diet also has a high amount of fibre which comes from the cereals and the beans and it has a sufficient amount of fat which comes from the all day breakfast and the roast potatoes. Also as I do so much exercise eating this much food shouldn’t make me put on weight as I’m burning it all off. Having a balanced diet can help you in so many ways having the right amount of carbohydrates will help keep up your energy, the right amount of protein will help with muscle and cell growth, the right amount of fat will also help with your energy stores, the right amount of fibre will help you have a healthy digestive system, having the right amount of vitamins and minerals will help with keeping skin healthy and immune systems healthy. And finally the right amount of water in your body will help with your skin and digestive system. Every body should try and have a balanced diet having one can maintain weight and make sure you don’t lose or gain any unnecessary weight, people with eating problems will often eat to much of one food or not enough of one food causing them to lose or gain weight and become unhealthy.
Definition
A diet that contains adequate amounts of all the necessary nutrients required for healthy growth and activity
according to
Conclusion
Eating this much protein has really helped my muscles get bigger and by eating a sufficient amount of carbohydrates in my diet it has made sure I have enough energy to complete all my sports I take part in. Making sure I have a higher calorie intake then my usage it important as if I had a lower one I wouldn’t have enough energy to take part in the activities the next day and this will mean I wont be able to work as hard, for example if I had all my energy I might be able to do 30 reps on the bench press but if I only have 50% of my energy needs I might only be able to do 15 which means my muscles wouldn’t have been pushed as far as they can go which therefore means I would have to go in the gym longer to increase my muscle size. Also by having a lot of fibre in my diet such as the nuts of cereals means it adds more bulk to my food meaning I feel full for longer, this will make sure I don’t over eat and have unnecessary snacks. Doing this programme has helped me in putting on weight and muscle and doing this has helped me increase my overall game in rugby.