Home Economics - Why is nutrition important to sports people?
In order to obtain an idea for a task I could research, I decided to do an initial brainstorm of all the areas that would be possible to complete the project on (see fig1, next page). The factors that would affect my decision of what area to choose, were how easy it would be for me to research the topic, whether I knew people I could speak to about it and whether it was something that interested me. Because of these, I decided to research into nutrition for rowing. This was because I am a rower myself which meant that it would interest me, I would already know about the topic and I knew a variety of people who would be able to provide information and help on the subject.
For research:
To start the project I needed to carry out some preliminary, general research into the sport and its demands. The following are some things I needed to research:
o Sports nutrition
o Nutritional requirements of a normal person
o Nutritional requirements of a rower
o What a rower should eat on the day of, and during the week before, a race.
Preliminary research
Sources
To ensure that I could gat a balanced set of information I decided to use data from several media types. These could include magazines, people, websites, books and companies. The following are some sources I thought would be useful:
o ARA (amateur rowing association)
o Internet - including rowing websites, BBC website, nutrition websites etc.
o Sports magazines
o Books form library
o Olympic foundation
o IOC consensus statement on sports nutrition 2003.
The majority of the following initial research was obtained from the Australian International Rowing website, published ARA information and Amanda McCulloch (a sports nutritionist who often specialises in rowing, who gave a talk to my rowing team and allowed me to interview her).
Why is nutrition important to sports people?
The nutrition of an athlete is very important to their success at the sport. All sports place specific demands on the athlete and these are usually controlled through the diet. The key to success in any sport is performance which is obtained through reaching all the necessary energy and protein requirements as well as the vital vitamins and minerals. The IOC consensus statement on sports nutrition says "The amount, composition and timing of food intake can profoundly affect sports performance. Good nutritional practice will help athletes train hard, recover quickly and adapt more effectively with less risk of illness and injury. Athletes should adopt specific nutritional strategies before and during competition to help maximize their performance."
Characteristics of the Sport
Rowing events are usually held over 2000 metres, and typically take 5.5 to 7 minutes depending on the crew. Crews are identified by the number of rowers in the boat (singles, doubles, fours, eights), whether there is a coxswain steering, and whether the boat is sculled (two oars per person) or rowed (one oar each). Rowing involves lightweight and heavyweight competition. In the lightweight division, athletes' weights are restricted. Rowing places great demands on both the aerobic and anaerobic energy systems and requires great power and strength.
Training
Rowing requires a unique mix of technique, power and endurance from both the aerobic and anaerobic energy systems. This requires long hours of intense training even though events only last 5-7 minutes. Elite rowers train 8-10 months of the year. A typical rowing session covers 20km with 1-2 sessions being held on the water each day. In addition, rowers undertake gym sessions 3-4 times per week to develop strength and muscular endurance. Some rowers may also include additional aerobic sessions such as cycling or running. In an interview with a rowing coach I found out that, "skill and performance in rowing is improved through the quality of training. The harder a rower trains, the more they will get back from it".
Competition
Regattas may last from two days to a week. Competitors must progress through heats and semi-finals to earn a place in the finals. Rowers who do not make it into the semi-final are often given another chance in a repechage. Generally rowers will only take part in one event per day. Light training is undertaken on any rest days. Lightweight rowers must weigh-in on the morning of the event, to ensure that they are within the weight restrictions.
Physical Characteristics
Heavyweight rowers are tall and heavy with strong muscles and long limbs. While muscle should account for a large proportion of body mass, the total mass is important, therefore body fat levels are often relatively high. Lightweight rowers aim to keep body fat levels low to maintain a good power-to-weight ratio.
Common Nutrition Issues
Training Nutrition
Rowers have very high energy and carbohydrate requirements to support training loads and meet body weight and strength goals. All rowers need to work hard to recover between training sessions. During this period they need to ensure they replace the large energy loss and aid muscular recovery.
Physique
It is an advantage to be heavy and strong in heavyweight rowing. As body weight is supported in the boat, higher body fat levels are not as great a disadvantage as they are in other weight bearing sports. However, at times, it may be necessary for heavyweight rowers to reduce some fat levels. In lightweight rowing it is more important to maintain low body fat levels. Rowers needing to loose fat must target excess energy in the diet. In particular, excess fat, alcohol and sugary foods should be targeted and replaced with more nutrient dense choices.
Iron Status
Rowers can be at risk of poor iron status. In particular, females and adolescent males can struggle to meet their iron needs. Regular checks of iron status are recommended. Rowers should include high sources of iron in the diet on a regular basis. Advice from a sports dietician should be sought if a low iron status develops.
Fluid Needs
Long training sessions on the water lead to significant sweat losses, particularly when undertaken twice a day. As with all sports, because there is such a large fluid loss this needs to be effectively replaced so as not to hinder performance or health. It is very important for a rower to try and remain hydrated; however, it is one of the most difficult sports in which to do so.
Competition Nutrition
Rowers should go into each race with fluid and fuel stores at full, and feeling comfortable after the last meal. With the ...
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Fluid Needs
Long training sessions on the water lead to significant sweat losses, particularly when undertaken twice a day. As with all sports, because there is such a large fluid loss this needs to be effectively replaced so as not to hinder performance or health. It is very important for a rower to try and remain hydrated; however, it is one of the most difficult sports in which to do so.
Competition Nutrition
Rowers should go into each race with fluid and fuel stores at full, and feeling comfortable after the last meal. With the regatta or competition lasting a number of days, the challenge is to recover between each day's sessions and to prepare for the next race. Some rowers need to take special care with pre-race eating - it can be very uncomfortable to race with a full stomach. With much of the day tied up in preparation and the race itself, there is usually little opportunity for rowers to meet their usual high-energy intake. Therefore, some rowers find that they quickly lose weight over the course of the competition. Rowers need to organise themselves to have nutritious food supplies at their fingertips at all times.
Conclusion of preliminary research:
This initial general research shows the basic factors that can alter the performance of a rower during the different forms of physical activity they undertake. A more detailed task title can start to be drawn from the information I have obtained so far. It should cover the question of how nutrition can affect a rower's performance and how these requirements can be met whilst still ensuring healthy nutrition in other aspects of life.
To obtain the final task title and the information I shall need to complete the project I shall now carry out more detailed research into the subjects highlighted by the preliminary research. This will then enable me to explore the specific foods that will aid rowing nutrition and explain their importance.
Detailed research
Energy
The preliminary research showed that possibly the most important factor of sports/rowing nutrition is energy. The more detailed research shall cover the different types and classifications of energy, its uses and how it can be achieved effectively.
Glycogen
Glycogen is the best source of energy for muscles during exercise. The body's stores of glycogen are small and are easily depleted after ninety minutes exercise. Typically, it takes twenty four hours to replenish these stores, but the optimum glycogen conversion occurs in the 1-2 hour period following exercise. The most efficient conversion to glycogen is from carbohydrates, chiefly starches. About 65-70% of total calorie intake should be from carbohydrates.
Glycemic index
The glycemic index is used to measure the degree to which the concentration of glucose in the blood rises after eating certain foods. A high GI could be a bagel, measured at 72. This means following the consumption of a bagel, the concentration of glucose in the blood will rise quickly. A food with a low GI is an apple, measured at 41. This means after eating an apple the concentration of glucose in the blood will rise gradually. In general, complex carbohydrates will have a low GI and simple carbohydrates, a high GI.
For rowing training, foods of varying GIs are needed at different times. Breakfast and lunch are well before training on a normal day, so they should consist of mainly low GI foods. This will give a steady and constant source of energy. At any time before training or racing, this type of energy is needed. This is because when a large amount of glucose enters the bloodstream at once, the body responds by converting as much into insulin as possible. This means that the blood sugar level rises and falls dramatically, with boosts and dips in energy. This is bad for rowers because endurance is often important and in that case energy needs to be maintained constant as much as possible. However, following exercise, foods of a high GI are needed. This is because the body needs to replenish the glycogen stores as quickly as possible. Also, the increase in insulin is useful after exercise, because it is needed to 'drive' nutrients such as carbohydrates and proteins into the muscles to promote recovery.
Conclusion of points
Eat foods with a low GI throughout the day, and then within 1-2 hours after exercise eat a meal high in carbohydrates with a high GI.
Classification of carbohydrate
Carbohydrates can be classified in many different ways. One common way is according to their structure. All carbohydrates are compounds of carbon, hydrogen and oxygen. They can be divided into three main groups: monosaccharides, disaccharides and polysaccharides according to the size of the molecule.
Monosaccharides
These are the simplest carbohydrate molecules. The most commonly occurring monosaccharides in food are glucose, fructose and galactose. The formula for glucose is C6H1206.
Disaccharides
These sugars are formed when two monosaccharide molecules join together with the elimination of one molecule of water. They have the general formula C12H22011. Examples of disaccharides are sucrose (glucose and fructose), lactose (glucose and galactose) and maltose (2 molecules of glucose).
Polysaccharides (also known as complex carbohydrates)
Polysaccharides are made up of many monosaccharide molecules, (usually glucose), joined together. They have the general formula (C6H1005) n where `n' is a large number. Examples of polysaccharides are starch, glycogen, cellulose, beta glucan and pectin.
Fibre is the term given to a mixture of substances, mainly complex carbohydrates, which cannot be digested in the small intestine in humans, but pass into the large bowel where they are fermented by bacteria. Examples include cellulose, pectin, guar gum and beta glucan. Fibre is defined as non starch polysaccharide (NSP) in the UK. Although not a carbohydrate, lignin is often included as fibre. The substances that make up fibre may have different actions in the body .A small amount of starch is not digested, but passes into the large intestine where it may be fermented by bacteria. This is known as `resistant starch' and may have similar properties to NSP.
For dietary purposes, carbohydrates have also been described in the following way:
Sugars
* Intrinsic, i.e. sugars which are incorporated into the cellular structure of foods, e.g. sugars in whole fruits and vegetables.
* Extrinsic, i.e. sugars not bound into a cellular structure, e.g. the lactose (milk sugar) in dairy products. Honey, fruit juices, table sugar and confectionery are also examples of extrinsic sugars, and are referred to as non-milk extrinsic sugars (NMES).
Complex carbohydrates
* Starch: found in potatoes, bread, rice and pasta.
* Non-starch polysaccharides (NSP): e.g. cellulose, pectins and gums, found in fruits, vegetables, beans and whole-grain cereals.
Carbohydrate as a nutrient
Carbohydrate has many important functions as a nutrient:
* It provides a source of energy. 1 gram of carbohydrate provides 16kJ (3.75kCal). For the purposes of food labelling, a conversion factor of 17kJ (4kcal) is used.
* The body requires a constant source of glucose. If the diet is low in carbohydrate, a greater percentage of dietary protein is used to provide glucose, which means less is available for the growth and repair of body tissues. Thus, carbohydrate in the diet has a `protein-sparing' effect.
Vitamins and minerals
It is essential for rowers to maintain a healthy balance of the essential micronutrients. It is easy to focus on the protein and energy content of foods, whilst forgetting their nutritional value. It is especially important for athletes in other special needs groups such as teenagers, or vegetarians. The following table lists and explains the uses of the important nutrients and where they can be found.
Vitamin
Main functions
Sources
Deficiency
Excess
A
Essential for vision in dim light; necessary for maintenance of mucous membranes, skin and growth.
As retinol in milk, fortified margarine, butter, cheese, egg yolk, liver and fatty fish. As carotenes in milk, carrots, tomatoes, dark green vegetables.
Reduced night vision; loss of sight through gradual damage to the cornea. Lowered resistance to infection.
Vitamin A is stored in the liver and toxicity can occur.
D
Promotes calcium and phosphate absorption from food and is thus essential for bones and teeth.
Sunshine, fortified margarine, oily fish, egg yolk, fortified breakfast cereals.
Failure of bones to grow and calcify leading to rickets in children and osteomalacia in adults.
Vitamin D can be toxic.
E
Protects cell membranes from damage by oxidation.
Vegetable oils, nuts, vegetables and cereals.
Deficiency may occur in premature infants or due to malabsorption.
Not known.
K
Essential in the formation of blood clotting proteins.
Synthesis by bacteria in the gut. Dark green leafy vegetables, e.g. cabbage, brussel sprouts and spinach.
Deficiency leads to an increased clotting time.
Not known.
Water soluble:
Ascorbic acid
Involved in the production of collagen - used in the structure of connective tissue and bone. Also aids wound healing and iron absorption.
Fresh fruits especially citrus fruits and green vegetables. Also found in potatoes.
Scurvy results from prolonged deficiency. Poor wound healing and bleeding gums.
May lead to kidney stones.
Thiamin
Involved in the release of energy from carbohydrate. It is important for the brain and nerves which use glucose for their energy needs.
Cereals, nuts and pulses are rich sources. Green vegetables, pork and fruits and fortified cereals contain thiamin.
Deficiency leads to beriberi. Alcoholics sometimes develop deficiency.
The body excretes excess thiamin.
Riboflavin
Involved in energy release, especially from fat and protein.
Rich sources are liver, milk, cheese, yogurt, eggs, green vegetables and yeast extract, and fortified cereals.
Deficiency includes changes to the mucous membrane and skin around the mouth and nose.
The body excretes excess riboflavin. No known adverse effect.
Niacin
Involved in the release of energy.
Rich sources include liver, beef, pork, mutton and fish. Most breakfast cereals are fortified. Some is made in the body.
Deficiency leads to pellagra.
High doses cause dilation of arteries and reduction of blood lipids. Excess can cause kidney damage.
B12
Is necessary for the proper formation of blood cells and nerve fibers.
Rich sources are offal and meat. Eggs and milk also contain B12. Almost no plant foods contain B12. Fortified breakfast cereals are a useful source.
Deficiency leads to pernicious anaemia.
No toxic effects known.
Folate
Involved in the formation of blood cells. Reduces the risk of NTDs in babies.
Liver, (and orange juice, dark green vegetables) are rich sources. Nuts, wholemeal bread, and fortified breakfast cereals are fair sources.
Deficiency leads to megaloblastic anaemia.
No known toxic effects.
Fluids
It is possible to sweat off up to 5% of your body weight during training. For a 65kg person this is 3.25 liters. A reduction as little as 2% can reduce aerobic performance by 10%. The maximum fluid uptake into the body is 0.5 liters per hour. Optimal hydration is achieved with low levels of salts, but salts are lost in sweat and need to be replaced too. Because of this, a low salt drink should be drunk regularly throughout training, and a sports drink with electrolytes after. However, if after exercise you simply drink water, this can have a negative effect. As well as making you feel bloated, water on its own following exercise makes your body think it is hydrated before it actually is. Because of this, it should either be consumed with food, or replaced by a sports drink.
The table below shows sweat losses and fluid intakes recorded on rowers in different environmental conditions. Water bottles were available. This information shows that the athletes failed to consume enough fluids to meet their needs, even with water on hand. Even in cold weather, considerable sweat losses occurred.
Session
Season
Sweat losses M (ml/hr) (range)
Fluid intake M (ml/hr) (range)
Sweat losses W (ml/hr) (range)
Fluid intake W (ml/hr) (range)
Training
Hot Conditions 32°C
980
(990-2105)
960
(410-1490)
390
(740-2335)
780
(290-1390)
Training
Cool Conditions 10°C
165
(430-2000)
582
(215-1265)
780
(360-1550)
405
(145-660)
Rowers should find out their individual fluid losses by weighing before and after training sessions. Each kilogram of weight lost is the equivalent to 1 Litre of fluid. Adding the weight of any fluid or food consumed during the session to the weight change over the session provides an estimate of total fluid loss for the workout. To calculate an estimate for fluid requirements this should then be multiplied by 1.5.
The following tips will assist with hydration:
* Drink with all meals and snacks before a training session. Consume 300-400ml of fluid in the hour before training starts to ensure you begin each session hydrated.
* Take sufficient drink bottles to training. Keep some in the coach's boat for top-ups.
* Take a few seconds every 15-20 minutes or between work pieces for a drink break. Alternatively, try using a drink container like a hydration-pack, which is worn on the back, to avoid having to take your hands off the oar to drink.
* Re-hydrate fully after the session.
* Sports drinks are the recommended fluid choice during rowing.
Lightweight rowers should not consider a lower weight at the end of a workout to be a good sign. Even though dehydration is an inevitable part of making weight for competition, it is unnecessary and counterproductive in the training setting. Aim to train as well as possible at all sessions by staying as well hydrated as possible.
Sports energy drinks
Basically, all the name tells you is how concentrated the drink is compared to your body's fluid which, in turn, tells you if the drink is mainly a fluid replacer or a fuel replacer.
* Isotonic- the drink is the same concentration as your body fluid, e.g. 'isostar'. These drinks are ideal for fluid replacement during exercise and are therefore the most popular type of sports drink.
* Hypotonic- the drink is a weaker solution than your body fluid e.g. 'Impulse' or 'Dexter's low calorie'. These drinks help the body to speed up water absorption and are best used when you need urgent fluid replacement as in after exercise. These drinks are not the best for energy replacement.
* Hypertonic- the drink is a stronger solution than your body e.g. traditional 'lucozade' or 'Ultra fuel'. These drinks are designed to replace and maintain energy levels during exercise of at least one hour's duration. They are absorbed slowly and therefore are not appropriate for fluid replacement. In fact, using these drinks as fluid replacers could increase your dehydration as your body releases water into the intestines in order to dilute the drink enough for absorption.
Protein
Protein is used to build muscle and repair tissue, by providing amino acids which will repair muscle damage, remodel muscle and other tissue. Protein is also used by the body as an energy source. Most foods do not have high protein contents - raw meats and fish contain a maximum of 20% of protein by mass. Athletes involved in endurance training (such as rowing) need 1.2-1.4g protein per kg of body weight, each day. For a 65kg person this would be 78-91kg protein daily. If eating just raw meat, this would be 500g meat per day.
For the development of strength and provision of energy in the diet, protein is very important to a rower. However, as with the vitamins, obtaining this through supplements is not ideal as it will not be absorbed as effectively, so should be sought through its natural occurrence in foods.
Task title
From this detailed research, it is now possible to draw up the final task title. Already there was a general idea of what the title needs to cover, concluded from the initial research. These things were how nutrition affects rowing performance and how else a healthy diet can be achieved in all aspects of their lives. Using the knowledge gained from the detailed research the final task title was derived.
Now that the task title has been obtained, and all the necessary research carried out, the information needs to be used to answer the title. In this section, I shall use the knowledge gained in the analysis section to assess how the task title can be answered and conclude what needs to be planned to execute this.
General points from research
From the detailed research that has been carried out, the following are some general points that can be concluded concerning the ideal nutrition for a rower:
o Energy is very important
o This can vary from complex carbohydrates (most often, for sustained energy) to simple carbohydrates (for recovery)
o Protein is vital for muscle development and recovery
o The other important nutrients that need to be considered are iron and calcium
Some foods which are dense in these nutrients include:
o Dairy products (for protein, and often calcium) e.g.
* Cheese
* Milk
* Cream
* Eggs (high in protein - biological value of 100)
o Meat (for protein and iron in red meats)
o Bread (for complex carbohydrates)
o Pasta (for complex carbohydrates)
o Oats (for complex carbohydrates)
o Honey (simple carbohydrates
o Bananas (simple carbohydrates)
From these points it is possible to begin developing the research into ideas of meals and foods which can be executed. These ideas show the practical usage of the information, and how requirements can be met.
Using the general points and sample useful foods, the following are some ideas of meals which can be made from them:
o Spaghetti carbonara
o Spaghetti bolognaise
o Pasta bake
o Cereal bars
o Flapjack
o Porridge
o Smoothies
o Fried egg, scrambled egg etc
o Quiche
o Meatloaf
o Malt loaf
The ideas that were selected are: spaghetti carbonara, macaroni cheese, flapjack, and a breakfast consisting of porridge, banana and honey smoothie, and scrambled egg on wholemeal toast. This is because this selection of meals covers two dinners/lunches, a snack and a breakfast which covers three meals. Between all the practicles complex carbohydrates, protein, iron, calcium and simple carbohydrate requirements are all covered.
In this section, the task of planning the execution of the ideas from the last section shall be dealt with. The first objective is to include a lesson plan, outlining in which lessons research, writing and practicals shall take place. The plan was as follows:
Wed 4th June: practical 1 - apricot and raison flapjack
Thurs 5th June: research
Wed 11th June: practicals 2, 3, 4 - porridge, scrambled egg, banana and honey smoothie
Thurs 12th June: research
Wed 25th June: practical 5 - macaroni cheese
Thurs 26th June: writing
Wed 2nd July: research
Thurs 3rd July: writing
Wed 9th July; practical 6 - spaghetti carbonara
Thurs 10th July: writing
Once an outline of the timeframe was constructed, I was able to specifically plan out the execution of each practical with time plans to organise the sequence of events.
Time plan 1
Breakfast
Time plan 2
Spaghetti carbonara
Time plan 3
Flapjack
Time plan 4
Macaroni cheese
BREAKFAST
) PORRIDGE
Oats: Water 8.8 g Energy 383kcal, 1607 kJ Protein 16g Carbohydrate 67g
Milk: Water 89.33g Energy: 50kcal, 207 kJ Protein 3.3 g Carbohydrate: 4.63g
Honey: Water 17.1g Energy: 304 kcal, 1272 KJ Protein: 0.3g Carbohydrate: 82.4g
Dried apricots: Water: 30.89g Energy: 241 kcal, 1009 KJ Protein: 3.39g Carbohydrate: 62.64g
2) SMOOTHIE
Banana: Water 74.91g Energy: 89 kcal, 371 KJ protein: 1.09g carbohydrate: 22.84
Honey: Water 17.1g Energy: 304 kcal, 1272 KJ Protein: 0.3g carbohydrate: 82.4g
Milk: Water 89.33g Energy: 50kcal, 207 kJ Protein 3.3 g Carbohydrate: 4.63g
3) SCRAMBLED EGG ON TOAST
Scrambled egg: water 73.15g energy 166 kcal, 69kj protein 11.09g carbohydrates 2.20g
Bread: water 30g energy: 277kcal, 1159 KJ protein: 10.9g carbohydrate: 51.7g
* The values for the foods used in this meal have the following uses for each practical: the porridge is very high in carbohydrates which are needed for energy. It is also high in protein which is needed for recovery and muscle development. This is ideal at the start of the day before training because it will provide plenty of energy to train well, and protein to help make it more effective.
Evaluation
I was quite happy with the outcome for the majority of these practicals. The result was effective in satisfying the task title, and tasted good; however, there were some negative points. With regard to cooking skills, I do not think I used enough milk in the scrambled egg, and perhaps overcooked it because the product was rather small in quantity and slightly rubbery.
Furthermore, I think that was I to make the smoothie again I would use cream or yoghurt with or instead of the milk in order to thicken it more and make it smoother.
4) MEAL 1 - SPAGHETTI CARBONARA
Cheese: water 36.75g energy 403kcal, 1684kj protein 24.9g carbohydrate 1.28g
Pasta: water 68.56g energy 131kcal, 548kj protein 5.15g carbohydrate 24.93g
Cream: water 80.57g energy 130kcal, 545kj protein 2.96g carbohydrate 4.3g
Ham cubes: water 69.96g energy 112kcal, 511kj protein 17.93g carbohydrate 7.27g
Milk: Water: 89.33g Energy: 50kcal, 207 kJ Protein 3.3 g Carbohydrate: 4.63g
* This values for this meal show that it is very high in protein, which is useful, because at the time it would be eaten protein would be needed the most to aid recovery overnight. Also, the pasta provides a rich and readily digestible source of carbohydrates to replace lost energy. This makes the meal useful as a dinner at the end of a race day or intense training day.
Evaluation
This was a very successful practical. The time plan was adhered to well without any problems, and the outcome was effective, both in satisfying the task title and in taste and appearance. In future, should this meal be made again, I would vary the use of cheese so as not to be restricted just to parmesan and cheddar, but to include others. It would be possible to conduct a taste testing survey, varying the different cheeses used. This would probably be more useful in obtaining research towards different ways of answering the task title.
5) SNACK - FLAPJACK
Oats: Water 8.8 g Energy 383kcal, 1607 kJ Protein 16g Carbohydrate 67g
Honey: Water: 17.1g Energy: 304 kcal, 1272 KJ Protein: 0.3g Carbohydrate: 82.4g
Raisins: water 15.43g energy 299kcal, 1242kj protein 3.07g carbohydrate 79.18g
Dried apricots: Water: 30.89g Energy: 241 kcal, 1009 KJ Protein: 3.39g Carbohydrate: 62.64g
* The main purpose of this food is to provide a burst of energy for quick recovery between races, which is shown by the high carbohydrate content, and to provide energy for later races, with high energy composition. This makes this an ideal snack during a day of multiple racing, or between training sessions.
This was also a successful outcome.
6) MEAL 2 - MACARONI CHEESE
Macaroni: water 65.99g energy 141kcal, 590kj protein 5.77g carbohydrate 28.34g
Cheese: water: 36.75g energy 403kcal, 1684kj protein 24.9g carbohydrate 1.28g
Milk: Water: 89.33g Energy: 50kcal, 207 kJ Protein 3.3 g Carbohydrate: 4.63 kJ
Breadcrumbs: water: 30g energy: 277kcal, 1159 KJ protein: 10.9g carbohydrate: 51.7g
