Unit 11- Assignment 3
Task 1
Create a two-week diet plan for an athlete of your choice incorporating all the components of a
balanced diet (including hydration). Consider the needs of your chosen performer including their
lifestyle, ability and dietary requirements.
Nutritional Assessment:
• Activities the athlete participates in (e.g. aerobic, anaerobic, muscular strength, muscular
endurance, flexibility)
• Their needs (e.g. weight gain, weight loss, muscle gain, fat gain, fat loss)
• Timing of plan (pre-season, midseason, post-season)
• Nutritional requirements (macronutrients, micronutrients, fibre)
• Access to food (cost, availability)
Two-Week Diet Plan:
• Timings of meals (pre-event, inter-event, post-event)
• Food groups (grains, vegetables, fruits, oils, dairy, meat)
• Specific examples of food sources
• Make references to food labels
• Include hydration
I have chosen myself as the athlete so I will carry out a nutritional assessment on myself below.
Nutritional Assessment:
I take part in a number of different activities each week but my main activities are rugby and gym.
On Monday, I go to the gym at 1pm to do a chest and back session for 1 hour. On Tuesday, I go to
the gym at 12 30pm and spend an hour doing a biceps, triceps and shoulders session, I then have
rugby training at 2pm until 3 30pm and finally I have rugby training at 6 15pm until 7 30pm. On
Wednesday, I have rugby training from 2pm to 3 30pm. On Thursday, it is a rest day so I don’t do any
exercise on this day. On Friday, I go to the gym at 12 30pm for an hour where I do a legs session and
then I have training from 2pm until 3 30pm. Saturday is my second rest day in the week where again
I do no exercise. On Sunday, I have rugby training from 11 am until 12 30pm. The gym sessions are
aimed to work my muscular strength in the muscles that I have stated before and the rugby sessions
are a mix of aerobic and anaerobic endurance.
My goal is to lose fat and gain muscle because currently my body fat percentage is too high for my
position in rugby. Also, I need to gain muscle as when I lose this fat I need to replace it with muscle
so that I am strong enough for my position.
This diet plan will be for midseason as I need to lose fat and gain as soon as possible so that I can
perform even better in the current season. This means that I need to plan my meals and snacks
around training and this will help me build muscle as I can eat protein after workouts.
, Macronutrients:
Protein- I should aim to eat about 1.6g of protein per kg of body weight so that I will be able to build
the muscle mass that is required. At my current weight this would mean that I need to have 160g of
protein per day however this could change when I start to lose fat.
Carbohydrates- I should aim to have 40-55% of my daily calories should come from carbohydrates.
However, these carbs should be wholegrain carbs such as wholegrain bread, rice and pasta instead
of refined carbs such as white bread, rice, pasta, cakes and sugar.
Fats- Fats are essential for our health and performance. But just like carbs, there are good fats and
there are bad ones. On the list of healthy fats include oily fish, whole eggs, avocados, grass fed beef,
coconut oil, extra virgin olive oil, and some nuts and seeds. On the naughty list are the trans fats:
vegetable oil, margarine, or anything that these ingredients are hidden in.
Fruit and Vegetables- I should try to eat as many different vegetable varieties as I can to prevent
food boredom and get a range of nutrients. I need to aim to eat multiple servings of different
coloured vegetables each day, such as red tomatoes, purple beetroot, green broccoli, orange carrot,
etc.
Micronutrients and Fibre- Both of these categories will be met as long as I have a range of fruit and
veg and wholegrain carbs as these also have a lot of fibre in. I should aim to drink about 2.5 litres on
rest days so when I’m training I need to drink more to make sure I replenish the water I lose from
sweating.
I have access to a lot of foods as there are a number of different shops that I pass during my daily
routine and nothing will be barred from my use in terms of how much it costs.
Two Week Diet Plan
Week 1
Day Breakfast Snack, mid- Lunch Snack, mid- Dinner
morning afternoon
Monday A 3-egg- 100g chicken 1 grilled 100g turkey 100g grilled
white with ½ red chicken breast with ¼ chicken
omelette pepper, breast, a cucumber. breast with
filled with ¼ sliced or salad with steamed
cup of mixed diced. mixed broccoli and
peppers and leaves, red 90g
a handful of peppers and wholegrain
spinach. beans, 180g rice.
of
wholegrain
pasta,
drizzled with
500ml Water 500ml Water ¼ tablespoon 500ml Water
of olive oil.
500ml Water 500ml Water
Task 1
Create a two-week diet plan for an athlete of your choice incorporating all the components of a
balanced diet (including hydration). Consider the needs of your chosen performer including their
lifestyle, ability and dietary requirements.
Nutritional Assessment:
• Activities the athlete participates in (e.g. aerobic, anaerobic, muscular strength, muscular
endurance, flexibility)
• Their needs (e.g. weight gain, weight loss, muscle gain, fat gain, fat loss)
• Timing of plan (pre-season, midseason, post-season)
• Nutritional requirements (macronutrients, micronutrients, fibre)
• Access to food (cost, availability)
Two-Week Diet Plan:
• Timings of meals (pre-event, inter-event, post-event)
• Food groups (grains, vegetables, fruits, oils, dairy, meat)
• Specific examples of food sources
• Make references to food labels
• Include hydration
I have chosen myself as the athlete so I will carry out a nutritional assessment on myself below.
Nutritional Assessment:
I take part in a number of different activities each week but my main activities are rugby and gym.
On Monday, I go to the gym at 1pm to do a chest and back session for 1 hour. On Tuesday, I go to
the gym at 12 30pm and spend an hour doing a biceps, triceps and shoulders session, I then have
rugby training at 2pm until 3 30pm and finally I have rugby training at 6 15pm until 7 30pm. On
Wednesday, I have rugby training from 2pm to 3 30pm. On Thursday, it is a rest day so I don’t do any
exercise on this day. On Friday, I go to the gym at 12 30pm for an hour where I do a legs session and
then I have training from 2pm until 3 30pm. Saturday is my second rest day in the week where again
I do no exercise. On Sunday, I have rugby training from 11 am until 12 30pm. The gym sessions are
aimed to work my muscular strength in the muscles that I have stated before and the rugby sessions
are a mix of aerobic and anaerobic endurance.
My goal is to lose fat and gain muscle because currently my body fat percentage is too high for my
position in rugby. Also, I need to gain muscle as when I lose this fat I need to replace it with muscle
so that I am strong enough for my position.
This diet plan will be for midseason as I need to lose fat and gain as soon as possible so that I can
perform even better in the current season. This means that I need to plan my meals and snacks
around training and this will help me build muscle as I can eat protein after workouts.
, Macronutrients:
Protein- I should aim to eat about 1.6g of protein per kg of body weight so that I will be able to build
the muscle mass that is required. At my current weight this would mean that I need to have 160g of
protein per day however this could change when I start to lose fat.
Carbohydrates- I should aim to have 40-55% of my daily calories should come from carbohydrates.
However, these carbs should be wholegrain carbs such as wholegrain bread, rice and pasta instead
of refined carbs such as white bread, rice, pasta, cakes and sugar.
Fats- Fats are essential for our health and performance. But just like carbs, there are good fats and
there are bad ones. On the list of healthy fats include oily fish, whole eggs, avocados, grass fed beef,
coconut oil, extra virgin olive oil, and some nuts and seeds. On the naughty list are the trans fats:
vegetable oil, margarine, or anything that these ingredients are hidden in.
Fruit and Vegetables- I should try to eat as many different vegetable varieties as I can to prevent
food boredom and get a range of nutrients. I need to aim to eat multiple servings of different
coloured vegetables each day, such as red tomatoes, purple beetroot, green broccoli, orange carrot,
etc.
Micronutrients and Fibre- Both of these categories will be met as long as I have a range of fruit and
veg and wholegrain carbs as these also have a lot of fibre in. I should aim to drink about 2.5 litres on
rest days so when I’m training I need to drink more to make sure I replenish the water I lose from
sweating.
I have access to a lot of foods as there are a number of different shops that I pass during my daily
routine and nothing will be barred from my use in terms of how much it costs.
Two Week Diet Plan
Week 1
Day Breakfast Snack, mid- Lunch Snack, mid- Dinner
morning afternoon
Monday A 3-egg- 100g chicken 1 grilled 100g turkey 100g grilled
white with ½ red chicken breast with ¼ chicken
omelette pepper, breast, a cucumber. breast with
filled with ¼ sliced or salad with steamed
cup of mixed diced. mixed broccoli and
peppers and leaves, red 90g
a handful of peppers and wholegrain
spinach. beans, 180g rice.
of
wholegrain
pasta,
drizzled with
500ml Water 500ml Water ¼ tablespoon 500ml Water
of olive oil.
500ml Water 500ml Water
