Nutrition Plan

You will be asked to design a diet plan that will usually be between 2-3 days for the client.

You need to consider:

• The clues in the scenario.
• The goals of the client e.g. improve body composition and cardiovascular endurance.
• The type of training you have already planned.

It is worth including a rest day to show a more thoughtful diet however make sure that this matches your training plan.

You must include all meals, drinks and snacks, any supplements

Remember to include Macronutrients, Micronutrients, Fibre and Water:

• Fats & Carbohydrates for energy.
• Protein for growth and repair
• Vitamins & Minerals for maintaining body health
• Water to avoid dehydration
• Fibre to aid/help digestion

REMEMBER the exam boards daily recommendation is 55% carbohydrates, 30% fat, 15% proteins

Link the foods to the clients goals for example:

• Muscular Endurance: Fats & Carbohydrates
• Cardiovascular Endurance: Fats & Carbohydrates
• Muscular Strength: Protein
• Body Composition: Protein

Try to include:

• The amounts and calories
• The preparation/cooking methods - steaming and grilling rather than frying and microwaving.
• The food groups: bread, potato, rice, pasta and cereals, meat, fish, pulses, fruits and vegetables, milk and dairy.
• Include supplements
• Reference energy balance see Balanced Diet VCERT:
  • Negative energy balance = lose weight (rest day)
  • Neutral energy balance = maintain weight (training day)

Remember cutting out fat is not necessarily the answer, fat is essential to our body.

We need to reduce Saturated fats which can raise the blood cholesterol and maintain or increase Unsaturated fats that the body needs to function properly.

Remember that excessive carbohydrates are not necessarily good for the body, any unused carbohydrates will increase the stores of body fat.

Simple carbohydrates are simple sugars and are found in processed foods and a variety of natural food sources including fruit, vegetables and milk. These raise blood sugar levels quickly.

The NHS advises adults to consume less than 70g a day of sugar for men and under 50g of sugar a day for women.

Those aiming to lose weight will benefit from eliminating sources of added sugar from their diet.

Complex carbohydrates are polysaccharides, which means they take longer to break down. Try to stick to whole grain foods and vegetables which are more slowly absorbed than refined carbohydrate.