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Proposed meal for long distance runners

Proposed meal for long distance runners. Done By: Tan Xin Ren Chan Wai Kiu. Why they need a special diet?. Long distance runners need to train very often resulting in them requiring a large amount of carbohydrates. They also need large amounts of proteins for muscle growth and repair.

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Proposed meal for long distance runners

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  1. Proposed meal for long distance runners Done By: Tan Xin Ren Chan Wai Kiu

  2. Why they need a special diet? Long distance runners need to train very often resulting in them requiring a large amount of carbohydrates. They also need large amounts of proteins for muscle growth and repair.

  3. How much more do they need? Their daily intake of meats and grains is 1 serving more than an average person. Competitive athletes need between 1.0 to 1.6g of protein per kg body weight to support muscle growth.

  4. A typical meal in a canteen 1 bowl of chicken rice (2servings) Chicken meat (approx 1/2 serving) 2 cucumbers (approx half serving) Gravy

  5. What needs to be improved Too little protein for muscle growth. Too little carbohydrates to provide energy. Lack of vegetables to provide vitamins and other nutrients. Too oily (chicken rice) and gravy contains a lot of salt and sugar.

  6. Amount of certain food a long distance runner need to eat per day Amount needed per day: Fruits - 2 servings Vegetables - 2 servings Grains - 6-8 servings Meat and alternatives - 3-4 servings

  7. Proposed meal for long distance runners Average of 3 meals per day, so 1 meal: 1 small apple – 1 serving of fruit 100g of vegetables(approx 1/4 plate) – 1 serving of vegetables 1.5 bowl of rice – 3 servings Lean meat – 90g 1 palm-sized fish – 90g 1 vitasoy

  8. Cost of meal Cost of meal: 1 small apple – 30C 100g of vegetables + 90g of lean meat + 1 palm-sized fish + rice – $2 Vitasoy – 90C Total cost – $3.20

  9. Special instructions for preparation How it is to be prepared: Use lesser oil and use vegetable oil if possible during preparation. Use lesser salt and sugar when preparing food.

  10. Comparison In comparison, our proposed diet is better compared to the current diet. This is because: We provide more food containing protein such that it is sufficient for the athletes. Moreover, our proposed diet is more diverse as such it makes sure that there is sufficient nutrition in all aspects - calcium, carbohydrates and proteins and vitamins. We have also included a drink that contains lots of calcium. This is crucial in a youth’s growth as it helps him build stronger bones. Though the proposed diet is slightly more costly, it ensures that the athlete gets the correct diet with sufficient nutrients for them such that they can grow healthily and perform their best in their competitions.

  11. References www.dietbites.com www.nutrition.sg www.hpb.gov.sg en.wikipedia.org/wiki/Nutrition www.nutrition.gov/nal_display/index.php?info_center=11&tax_level=1 -

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