2 Week Diet Plan Part 2

Diet Plan for Bernard Brogan

Appropriate for the Selected Activity
When an athlete is in the middle of their peak season, they should focus on foods that enhance their performance and not damage it. Meaning that they have a balanced diet which gives the nutrients they need is crucially important for the athlete to reach their optimal performance and also aid recovery. There are different categories of sport that athletes fall into which help aid the planning of their diet plan. They are the following
Multi-sprint or team sports. (football,hurling,rugby,gaelic football)
Strength sports. (sprinting)
Endurance and ultra-endurance sports. (marathon running)
Weight category sports. ( boxing)
Aesthetic sports. (diving)
Bernard Brogan plays Gaelic football so he falls into the team sports category. It is important that his glycogen stores are high so he does not run out of energy. As he will need a lot to run up and down the pitch as in Gaelic Football as the pitch is very big, and Gaelic football is a fast moving game so he will need to be in one end of the pitch the other as quick as he can in order to defend or attack.

Appropriate for Sports Performer
Collecting Data on the Athlete
In order to ensure the nutritionist gets the right diet for the athlete and to monitor and see what their diet is prior to designing the programme, there are methods of collecting data to see what the athlete eats and drink.
24 Hour Diet Recall.
Diet History.
Daily Food Record / Diaries.
Weighed Food Intake.

Which one will your athlete use and why?
Assessment of Needs
What information would you want to consider when deciding on the appropriate diet for the athlete?

The eat well plate:
What is this and how would you use this for your athlete and why??
The eat well plate highlights the different types of food that make up our diet, and shows the proportions we should eat them in to have a well-balanced and healthy diet.

I would use the eat well plate to help Bernard Brogan as it will help him eat the food he needs to be a good Gaelic footballer. For example he needs how much protein he needs to eat

Nutrition
Macronutrients – What are these and what percentages would you have for a normal person and how would you vary this for your athlete??
Macronutrients are nutrients that the body requires in daily amounts and greater than a few grams. These include carbohydrates which form the body`s most readily available energy source. A normal person would have Protein: 15% ,Fat: 33% , 35% Carbohydrate: 47% (including alcohol), 50% (excluding alcohol).

Micronutrient – what are these and why would you need to consider this for your athlete?
Micronutrients are vitamins and minerals and are only needed in small amounts. Micronutrients are essential for good health, and a lack micronutrients can cause serious health problems. I would need to consider that Bernard Brogan gets enough of these so that his health is maintained and his health does not suffer.

Fibre
What is the importance of this for your athlete and how much should they ingest?
Fibre is a carbohydrate and there are two types of fibre soluble fibre and insoluble fibre. Soluble fibre is found in foods such as oats, fruit and vegetables it controls blood glucose and the cholesterol in our bodies. Insoluble fibre is found in wholegrain breakfast cereals such as Weetabix or bran flakes and in fruit and vegetables as well as rice and pasta. Fibre is important as it allows us to stay strong and maintain a balanced diet. People usually take 10-15 grams of fibre a day but 20-35 g allows an athlete to have decent health. I would recommend Bernard Brogan has a similar intake of fibre.
Two-Week Diet Plan of Bernard Brogan
Week One
Time
Exercise
Meal
Food
Calories
Benefits
0800
Rest
Breakfast
Weetabix
134.3
Helps lower the risk of cardiovascular disease
1030
Training - Fitness
Snack
Apple and pears
Apple – 65
Pear - 80
Apples help reduce cholesterol. Pears help prevent high blood pressure and can help prevent you from having a stroke.
1300
Rest
Lunch
Ham sandwichx2
542
This will give Bernard Brogan protein so his muscles can use it to grow.
1500
Training – Gaelic Football Specific
Snack
Lucozade Sport Body Fuel Energy Bar
Around 240
Raises glucose levels needed for sport.
1700
Cool Down
Drink Hydration
Powerade Berry and Tropical ION4
80
This restores the electrolytes in your body. It also hydrates your body and replenishes magnesium and iron lost during sport
1900
Rest
Dinner
Pasta
270
Pasta can help improve your cardiovascular health and prevent heart disease.

Total

Week Two
Time
Exercise
Meal
Food
Calories
Benefits
0800
Rest
Breakfast
Porridge
215
It will help your muscles recovery from sport.
1030
Strength training
Snack
Alpen fruit and nut cereal bar
110
It is a good source of minerals and vitamins.
1300
Rest
Lunch
Chicken fajitas and salad and Coca Cola 330ml
Chicken fajitas – 330
Salad – 70

Coca cola - 139
The chicken will give the athlete protein and salad will give the athlete vitamins that they need.
1500
Training – Gaelic Football Specific
Snack
Orange x2
Orange – 47 calories x 2 = 94
This will give the athlete vitamin c from the orange.
1700
Cool Down
Snack
Lucozade Sport Body Fuel Energy Bar and a lucozade energy.
Lucozade Sport Body Fuel Energy Bar- 240 calories

Lucozade energy 380ml - 62
This will replenish the glucose stores in the body.
1900
Rest
Dinner

Total