MEAL PLANNING PAGE 3 Priscilla Jorge Nutrition BIO2010 Amy Reidenbach Sept 20, 2015 Meal planning for athletes List of questions to be used for planning menu for an athlete Nutrition plays a vital role within the life of an athlete. Other than just exercising and doing all kinds of muscle building, the meal in which an athlete takes play a critical role on how the athlete performs finally (Jurek, 2012). Well, planned nutrition will, therefore, result into a boost in performance while poorly planned nutrition will result into the vice versa. Some of the major questions to be used for planning menu for an athlete is listed below: · How is the athlete supposed to plan his or her nutrition on a daily basis for better performance in the field? · How can an athlete’s diet or nutrition plan be made as perfect as possible? · What should form part of the major and part of minor constituents of the athlete’s diet? · Which is the most efficient way of planning meals while ensuring none is missing within the plan? · Which is the best way an athlete can adopt in making sure he/she has that time to make the next meal? · What are the options in case the athlete has no time to prepare his meals? The questions stated above play central roles in ensuring one can develop the most appropriate nutrition plan for an athlete. Profile for an endurance athlete Endurance athletes usually have a unique ability in terms of their physical bodies and their minds and how they think (Cassel & Linne, 2011). The following is an example of a profile for an endurance athlete: Gender: Male Competitive event: Endurance event Height: 170cm Weight: 74kgs Body composition: 17% fat mass Muscle fibre type: Type I VO2max: 83.7ml/kg/min Anaerobic power: 10.65W.kg Energy expenditure: 1900kcal/d One day menu plan Breakfast Training Meals and Snacks Lunches and Dinner Eggs, oatmeal, peanut butter mixed with grain bagel, fresh fruit such as bananas, yogurt, pancakes and flax meal. Fruit shake, cottage cheese, raisins, peanuts, vegetables, roasted beef and cereals combined with milk. Vegetables, wheat bread, meat, lentil soup, pasta, a salad that has oil based dressing and also wheat crust (Hoffman & Jay, 2009). References Cassel, M. & Linne, K. (2011). Journal of nutrition supplement. Jurek, Scott (2012). Eat and Run. London: Bloomsbury. Hoffman, G. & Jay, R. (2009). Examination of a pre-exercise, high energy supplement on exercise performance. Journal of the International Society of Sports Nutrition Priscilla Jorge WEEK 2: Three-Day Food Record Analysis Summary How did the three days you analyzed compare to your usual eating pattern? Ive been having a lower calorie and fat intake. How many calories from carbohydrates did you eat on average over the three days? 3215.76 calories What percentage of total calories came from carbohydrates? 25% List your top thre ...

1. MEAL PLANNING
PAGE 3
Priscilla Jorge
Nutrition BIO2010
Amy Reidenbach
Sept 20, 2015
Meal planning for athletes
List of questions to be used for planning menu for an athlete
Nutrition plays a vital role within the life of an athlete. Other
than just exercising and doing all kinds of muscle building, the
meal in which an athlete takes play a critical role on how the
athlete performs finally (Jurek, 2012). Well, planned nutrition
will, therefore, result into a boost in performance while poorly
planned nutrition will result into the vice versa. Some of the
major questions to be used for planning menu for an athlete is
listed below:
· How is the athlete supposed to plan his or her nutrition on a
daily basis for better performance in the field?
· How can an athlete’s diet or nutrition plan be made as perfect
as possible?
· What should form part of the major and part of minor
constituents of the athlete’s diet?
· Which is the most efficient way of planning meals while
ensuring none is missing within the plan?
· Which is the best way an athlete can adopt in making sure
he/she has that time to make the next meal?
· What are the options in case the athlete has no time to prepare
his meals?
The questions stated above play central roles in ensuring one

2. can develop the most appropriate nutrition plan for an athlete.
Profile for an endurance athlete
Endurance athletes usually have a unique ability in terms of
their physical bodies and their minds and how they think
(Cassel & Linne, 2011). The following is an example of a
profile for an endurance athlete:
Gender: Male
Competitive event: Endurance event
Height: 170cm
Weight: 74kgs
Body composition: 17% fat mass
Muscle fibre type: Type I
VO2max: 83.7ml/kg/min
Anaerobic power: 10.65W.kg
Energy expenditure: 1900kcal/d
One day menu plan
Breakfast
Training Meals and Snacks
Lunches and Dinner
Eggs, oatmeal, peanut butter mixed with grain bagel, fresh fruit
such as bananas, yogurt, pancakes and flax meal.
Fruit shake, cottage cheese, raisins, peanuts, vegetables, roasted
beef and cereals combined with milk.
Vegetables, wheat bread, meat, lentil soup, pasta, a salad that
has oil based dressing and also wheat crust (Hoffman & Jay,
2009).
References
Cassel, M. & Linne, K. (2011). Journal of nutrition supplement.
Jurek, Scott (2012). Eat and Run. London: Bloomsbury.
Hoffman, G. & Jay, R. (2009). Examination of a pre-exercise,
high energy supplement on exercise performance. Journal of the
International Society of Sports Nutrition

3. Priscilla Jorge
WEEK 2:
Three-Day Food Record Analysis Summary
How did the three days you analyzed compare to your usual
eating pattern? Ive been having a lower calorie and fat intake.
How many calories from carbohydrates did you eat on average
over the three days? 3215.76 calories
What percentage of total calories came from carbohydrates?
25%
List your top three sources of carbohydrates. Quinoa, butternut
squash and popcorn.
How many grams of fiber did you eat? 90.84g
What is the recommended number of grams of fiber you should
eat daily? 20g
How many grams of protein do you need each day? 41.76g
List the 3 major sources of protein in your diet. Chicken,
salmon and tuna.
How many grams of total fat did you eat? 103.8g
What percentage of your total calorie intake was fat? 3.4%
How many calories, if any, from alcohol did you consume on
average? 0
Compare your dietary pyramid with the My Plate.
How do your eating habits, as represented in your three-day
food log, compare to the recommendations?

4. Recommended:
120g fat
90g protein
540g carbohydrates
-I have low fat and carbohydrates intake and high protein
intake.
The following is a list of suggestion of improvement:
· Increase my fat intake as from the food log my fat intake is
very low.
· Decrease my fiber intake; this is because, from the chart, the
intake amount is above that of the recommended amount.
· Decrease my sugar intake
· Increase my fluid intake to ease the digestion and egestion
process. Water is the best option as it has no additional
nutrients.
Three day Menu
Breakfast
Lunch
Supper
Day 1
Five saltine crackers
A slice of cheddar cheese
An apple
One cup of tea
Two pieces of pizza
Four crackers
One cup of low fat cheese
Half a cup packed tuna
One cup of tuna
One piece of toast
An orange

5. A glass of milk
Day 2
One hard-boiled egg
One piece of toast
Half a banana
One cup of coffee
An apple
One cup of vanilla ice cream
One cup of steamed cabbage
250 gram lean white meat
Half a cup of grated carrots
One cup steamed broccoli
Two beef hot dogs
15 g boiled whole grain rice
Day 3
One piece of toast
One apple
Two table spoon of peanut butter
One cup of tea
One slice of cheddar cheese
Two slices of pine apple
One cup tuna
15g fried whole grain rice
One cup of low fat vanilla yoghurt
One slice of pizza
250 g of lean white meat
One cup of strawberries
To ensure that I fully follow this menu, I will avoid skipping
meals. I will not allow any office work deny me an opportunity
to take lunch. I will also take small vegetable and fruit snack
oftenly to ensure that my meals have the right nutrients content.
Finally, I will ensure that financial strains no longer dictate my

6. consumption behavior. I will dwell more on eating affordable
and balanced meals. With all these as my priority, I hope to
successfully eat right at all times.
FOOD LOG
FOOD LOG PAGE 5
Priscilla Jorge
Nutrition BIO2010
Amy Reidenbach
Sept 22, 2015
Food Log
Introduction/Purpose/Statement of Problem:
My objectives of completing a food log are to help me
understand my consumption pattern and understand the several
changes that can be made to help me attain my nutritional goals.
It is necessary for me to complete a food log as this is the only
way I can understand why I am still struggling to attain my
nutritional goals.
Hypothesis statement: I do not eat enough carbohydrates or fat,
but I consume excess protein.
Methods/Procedure:
I chose to conduct my dietary analysis on Thursday, Friday,
and Saturday. I chose these three days as they are my off days,
and I can make my preferred food choice, unlike the other days
when I am restricted to the company's meals. From my
consumption patterns, I learned that I oftenly consume lots of
junks and fast foods. Most my meals comprise of junk foods and
high sugar content. My chosen days are not examples of regular
weekdays; these days are the days I am off from work thus I
make my decisions about what to consume. I never kept track of
what I ate as I only consumed what I preferred in the different
instances. I always walked with my log and filled it at the end
of every meal this thus helped me to document accurately all my
meals.

7. Results/Data: My age is 21 and weight is 117 lb.
PART A:
EMBED MSGraph.Chart.8 s
PART B:
From the two graphs drawn above, my calories consumption is
below the required amount for a 21-year-old, this thus makes it
necessary for me to increase calories consumption.
For my protein and fats intake, I consume a lot of proteins that
the amount suggested. This thus implies that I need to cut down
my protein consumption. My fats consumption, on the other
hand, is an average of the proposed amount. Thus, my fat intake
is okay.
Discussion or Analysis:
From the graphs and my food log, my consumption habit can be
done some adjustments to ensure that I remain healthy. My
calories intake is below the expected amount for a 21-year-old.
This thus implies that I need to increase its intake for me to
remain active without depriving my energy reservoirs. my
intake of whole grains food further needs to increase to increase
the caloric content. In some days, however, I am proud of my
intakes as I manage to meet the expected amount. This thus
implies that I can readily meet the proposed caloric content if I
meet these few days calories amount.
My protein consumption, on the other hand, needs to be
stabilized as the amount on average exceeds the proposed
amount for a twenty-one-year-old. On some days, I consume a
low amount of protein while, in others, I consume large
amounts. This in turn affects my final intake amounts as a large
amount of protein affect my caloric consumption (Fadiman,
2013). This, therefore, implies that I need to cut down some of
my protein intakes to avoid affecting my caloric intake.
My fats consumption, on the other hand, is on average. My
consumption amount is almost at per with the recommended
amounts for a 21-year-old. This is a good sign as it means that I

8. do not have accumulated fats in my body. Thus, I need to
stabilize my fat intake to ensure that I do not consume the
proposed amount or exceed it.
My food consumption pattern is not badly off but may need
some few adjustments to ensure that I am within the proposed
amounts. If I successfully managed to stabilize my caloric,
protein and fat intake, there is a big opportunity for meeting my
nutritional goals. This implies that I need to cut down my
protein intake, increase my caloric intake and continue
stabilizing my fats intake to ensure that I remain healthy
(Casselland Gleaves, 2014). I was surprised by my high protein
intake as I try and ensure the amount does not exceed the
proposed amount.
My eating pattern is like a result of my jobs nature which
requires me to take short meal breaks thus am fast to purchase
the foods that are readily available. I, however, try to maintain
a balanced diet whenever I can as I am concerned about my
health. My food habits do change over the weekend as I get
more time to analyze each food I intake. This thus allows me to
feed more healthily on weekends than the weekdays. I try not to
skip my meals as they tend to change my consumption rates thus
I barely skip meals unless I have an emergency issue that I
cannot leave unaddressed.
Financial strains, lack of time are some of the few things that
affect my eating habits. During mid-months, I tend to eat foods
without necessarily considering their composition due to
financial strain. In some cases due to emergency issues that
need immediate attention I tend to miss meals that further affect
my intake rates as I end up overeating when I miss meals. The
ratio between my consumption of highly processed and
unprocessed food is a 7: 3. I tend to consume more highly
processed food than the unprocessed ones thus the high ratio
disparity. The first thing I would change about my diet is the
high protein consumption as it affects my caloric consumption.
This is an issue that I will readily change after analyzing and
understanding my food log.

9. Conclusions:
My initial hypotheses were partially true as from the graph and
food log; my carbohydrates consumption is low while my
protein consumption is high. On the other hand, I was wrong
about my fats consumption as from the graph, the amount is
almost at per with the proposed amounts.
References
Young, L. (2012). “Food Log.” New York, NY, US: Columbia
University Press.
Cassell, K and Gleaves, H. (2014) "Food Consumption Behavior
Today” Facts on File library of health and living (3rd Ed.).
Infobase Publishing.
Fadiman, A. (2013) “American Consumption Culture.”New
York: Farrar, Straus, and Giroux
comparison between calories consumed and calories proposed.
my consumption
wk 1 d 1 wk 1 d 2 wk 1 d 3 wk 2 d 1 wk 2 d 2 wk 2 d 3
wk 3 d 1 wk 3 d 2 wk 3 d 3 1030.000000 1966.000000
990.000000 1895.000000 927.000000 1108.000000
880.000000 1489.000000 1431.000000 calories
suggested
wk 1 d 1 wk 1 d 2 wk 1 d 3 wk 2 d 1 wk 2 d 2 wk 2 d 3
wk 3 d 1 wk 3 d 2 wk 3 d 3 2000.000000 2000.000000
2000.000000 2000.000000 2000.000000 2000.000000
2000.000000 2000.000000 2000.000000
calories consumed

10. comparison between fats and proteins consumed with that
proposed.
consumed proteins
wk 1 d 1 wk 1 d 2 wk 1 d 3 wk 2 d 1 wk 2 d 2 wk 2 d 3
wk 3 d 1 wk 3 d 2 wk 3 d 3 65.000000 95.000000
111.000000 237.000000 115.000000 261.000000
43.000000 75.000000 64.000000 proposed
amount
wk 1 d 1 wk 1 d 2 wk 1 d 3 wk 2 d 1 wk 2 d 2 wk 2 d 3
wk 3 d 1 wk 3 d 2 wk 3 d 3 114.000000 114.000000
114.000000 114.000000 114.000000 114.000000
114.000000 114.000000 114.000000 consumed
fats
wk 1 d 1 wk 1 d 2 wk 1 d 3 wk 2 d 1 wk 2 d 2 wk 2 d 3
wk 3 d 1 wk 3 d 2 wk 3 d 3 42.000000 48.000000
19.000000 28.800000 38.000000 37.000000
12.000000 53.000000 57.000000 proposed
amounts
wk 1 d 1 wk 1 d 2 wk 1 d 3 wk 2 d 1 wk 2 d 2 wk 2 d 3
wk 3 d 1 wk 3 d 2 wk 3 d 3 48.000000 48.000000
48.000000 48.000000 48.000000 48.000000
48.000000 48.000000 48.000000
fats and proteins consumed in gramm