Sport Science Nutrition task

It can be seen that there is an apparent balance in her diet featuring the consumption of a variety of foods and a balance of nutrients – carbohydrate, protein, fibre, vitamins, calcium and iron. Despite this, she maintains her protein intake at a high level to help re-build muscle after hard training sessions.

Other aspects of her diet including fats and energy intake is moderate. Her high sodium intake from foods like tomatoes and water boost the body’s electrolyte stores.

Michelle also has a high carbohydrate and fluid intake. Carbohydrate snacks such as the odd chocolate bar and lollies were consumed immediately after training to prepare fuel stores for the next training session. Her low fat protein smoothies helped to increase muscle tone. Frequent meals and snacks also replenish energy and carbohydrate needs – the optimum diet being 5-6 meals a day.

In essence, I find Michelle’s diet effectively appropriate for sprint cycling. The main composition of her diet involves a high level of protein and an optimal level of carbohydrates. This is ideal for the repair and recovery of muscle, especially after intense training sessions. However, for optimum performance, Michelle should increase her calcium and iron intake to about 12-16mg of iron & 1000mg of calcium per day. This would be helpful in the prevention of osteoporosis. Besides this minor flaw, her diet regime specifically caters for her needs as an individual and is therefore optimum.

Michelle’s diet was crucial to her performance as track cycling is a sport which requires a muscular and lean body (low body fat levels) and a high energy diet. This includes consuming foods that are high in protein, vitamins and carbohydrates. A balance of these with the addition of frequent meals is vital for a healthy diet and especially for a sprint athlete’s performance. There is also overwhelming evidence that adequate dietary carbohydrates are needed for maximum performance. From Michelle’s weekly diet, her frequent intakes of protein (protein shakes, meat, bread) and carbohydrates (smoothie, fruit juice, bread) can be seen at every meal. This satisfies her body’s demands for a high energy diet.

Michelle Ferris’ diet had given her the perfect ingredients for success in that it gave her the strength and power to perform to her peak. Without enough carbohydrate in her diet, she would never have found the energy to compete in her sprint events. Her high protein diet ensured the replenishment of protein fuel after lengthy and intense training sessions. Since sprint cycling relies on sprint power, Michelle’s diet played a vital role in her success.

PART B

Composition of Foods Ingested

Breakfast:        

• protein & iron (egg)
• complex carbohydrates (toast)
• simple carbohydrates (coffee, 100% fresh juice, water)
• dietary fibre (toast, 100% fresh juice)

Morning:

• simple/ wholesome carbohydrates, vitamin C, protein, dietary fibre (fresh fruit)
• protein, carbohydrate, calcium (protein shake)

Lunch:

• protein (chicken/ ham/ tuna, cheese)
• complex carbohydrates (bread)
• simple carbohydrates (coffee, water, tomato)
• dietary fibre (bread)

• iron (chicken/ tuna)
• calcium (cheese)

• simple/ wholesome carbohydrate, vitamin C, protein, dietary fibre (fresh fruit)

Afternoon:

• simple/ wholesome carbohydrate, vitamin C, protein, dietary fibre (fresh fruit)
• protein, carbohydrate, calcium (protein shake)

Dinner:

• protein (steak/ chicken/ fish)
• complex carbohydrates (fresh vegies/ salad, pasta)
• simple carbohydrates (water, tomato)
• dietary fibre (pasta)
• simple/ complex carbohydrates & protein (meat stirfry)

• iron (chicken/ fish/ steak)
• vitamin C (fresh vegies/ salad, tomato)
• folate (fresh vegetables)

Evening:

• carbohydrate (water)

Other:

• simple/ refined carbohydrates, sugars (chocolate bar, lollies)

Types of foods Michelle consumed least were junk food (chocolate, lollies) and alcohol. She avoided these because they gave little beneficial or nutritional value. In the case of junk foods such as chocolates and lollies, a significant proportion was devoted to fats and would therefore result in big weight fluctuations. In the case of alcohol, excessive consumption may delay recovery and adaptation after training.

Michelle’s diet the day before a race wouldn’t be much different from her usual weekly diet. However, she would most likely have a steak with an entrée serve of pasta and of course, plenty of water the night before a race. On the morning of a race, she would have a large breakfast – basically the same foods but in larger servings. After that, she would normally have protein bars and sports drinks. By having a steak on pre-race night, Michelle ensures that her muscle stores are given a replenishment before the race. Her small serve of pasta makes up the sufficient amount of energy she will need – just the right amount.

The major differences in diet between an elite athlete and an average person are:

• strictness of diet regime – self discipline is important to an elite athlete in order to maintain the optimum level of fitness. This might not be as important to an average person unless they desire good fitness.

• Individual needs – a top performing athlete will need, for example, more energy foods in their diet than an average person will. If the average person followed that same diet, they will probably gain weight more – the average person will only need to meet their body requirements for good health.

• Varied diet – an athlete’s diet will have more balance and variation while the average person will eat whatever they “feel” like, e.g. junk food.

• Energy & Carbohydrates – an athlete will need 2 to 3 times more energy than the average person. They would therefore consume more complex carbohydrates for supplying this energy.

• Water – athletes will need to be hydrated regularly as they lose most of their fluids through perspiration.

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Michelle Ferris

(Dual Olympic Silver Medallist)

Michelle Ferris is a retired track cycling sprint specialist who focused on the sprint, 500m time trial and Keirin events.