Introduction

Nutrients like Protein, Sodium, Carbs, and Fats are important because they give energy to the body, keeps the athlete healthy, and rebuilds muscle for increased muscle growth.

These nutrients are essential to not only an athlete's health, but their athletic performance too. Too much or too little of these nutrients could potentially cause a drop in one health and in return one's athletic performance suffers too.

Our three day diet will include all these mentioned nutrients and is based on a 3,000 calorie per day. Our diet will vary so that you won't get bored of it after the Day 2, nor get sick of it on the last day and blowing off all your hard work on the last day.

Protein

Protein is very important for an athlete, because protein is necessary for rebuilding the body's tissues. Protein also produces enzymes, hormones, regulates body processes such as transporting nutrients to part of the body, and making the muscles contract. Another important thing that protein does for an athlete is that it prevents one from being easily fatigued by producing more stamina and energy as one burns out.

Protein helps optimized the storage of glycogen. Protein is not an ideal source for fuel, but can be used in a diet that lacks sufficient carbohydrate. This can be detrimental though, because if the protein you consume is used as fuel then not enough protein will be left to repair and rebuild body tissues.

The average adult needs 0.8 grams of protein per kilogram (2.2lbs) of body weight per day. While the average adolescent needs 0.9 grams of protein per kilogram (2.2lbs). Strength athletes need 1.4 to 1.8 grams of protein per kilogram (2.2lbs). Endurance athletes need 1.2 to 1.4 grams of protein per kilogram (2.2lbs).

Carbohydrates

During moderate exercises, carbohydrates make up 40-50% of the energy used in the body. Carbohydrates provide more energy per unit of oxygen consumed. Because oxygen is often the limiting factor in long duration exercises, it would be beneficial for the athlete to use energy sources requiring the least amount of oxygen.

Complex Carbohydrates come from foods like spaghetti, lasagna, cereals, and other grain products. Simple Carbohydrates are found in fruits, milk, honey, and sugar. During digestion the body breaks down these carbohydrates into glucose and stores the glucose in the body's muscles as glycogen.

For sports and events that lasts for 90 minutes or longer eating a high-carbohydrate diet two or three days before the event allows the glycogen storage spaces to be filled. Eating a high-carbohydrate diet the day before the event may cause you to be sluggish and may cause stiffness in your muscles. Eating a high-carbohydrate diet consistently is not recommended though, because under these dietary conditions your body will only use carbohydrates for fuel and the not fatty acids taken from the fats. For even longer events that take around 3-4 hours, try consuming some carbohydrates during the event to insure that the glycogen stores in your muscles and livers are at its max.

An example of a high-carbohydrate diet:

Food item	Calories	Grams carbohydrate
Breakfast
8 ounces orange juice	120	28
1 cup oatmeal	132	23
1 medium banana	101	26
8 ounces low-fat milk	102	12
1 slice whole wheat toast	60	12
1 tablespoon jelly	57	15
Lunch
2-ounce slice ham	104	0
1 ounce Swiss cheese	105	1
2 slices whole wheat bread	120	25
1 leaf lettuce	1	0
1 slice tomato	3	1
8 ounces apple juice	116	30
8 ounces skim milk	85	12
2 cookies	96	14
Dinner
3 cups spaghetti	466	97
1 cup tomato sauce with mushrooms	89 5	19 1
2 tablespoons Parmesan cheese	45	0
4 slices French bread	406	78
1 slice angel food cake	161	36
1/4 cup sliced strawberries	13	3
1/2 cup ice cream	133	16
Snack
16 ounces grape juice	330	83
6 fig cookies	386	81
TOTAL	3236	613
	(75% of total calories)

(From http://www.ext.colostate.edu/PUBS/FOODNUT/09362.html)

Sodium

Sodium is necessary for athletes because it helps maintain the right balance of fluids in your body, like water. Sodium also helps transmit nerve impulses, too much or too little sodium in your body and those nerve impulses could be off and it also helps contract and relax the muscles.

Your kidneys regulate the amount of sodium in your body. When sodium levels are low, your kidneys will conserve that level of sodium. When sodium levels are high, your body excrete the excess amount in urine. If your kidneys can't eliminate enough of the excess sodium, the sodium starts accumulating in your blood.

To replenish sodium lost through sweating, eat normally after the competition/event. Eating salt tablets are not recommended. Sweating naturally increases the concentration of salt in the body, while salt tablets take water away from cells, causing weak muscles.

Fats

Fats are stored for energy. The fats stored in the body are burned when physical exercise goes on for an extended amount of time. It is also the largest reserve energy source.

Choosing when to eat fats is important for athletes because eating fatty foods slow down digestion. So it is a good idea to avoid fatty foods a few hours before and after exercising.

Fats provide essential nutrients and help transport nutrients to provide energy. Being aware that natural fats are already in milk and cheese and that fat is added to potato chips and french fries. Limiting fats to a reasonable amount is a good idea for athletes. When more than a reasonable amount of fats is achieved, health and athletic performance could be affected.

Fat provides the highest concentration of energy, one gram of fat equals nine calories. Fats also help access the glycogen stores in high intensity exercises. Using fats as energy takes a lot of time though, the body has to first break down the fat, then transport it to the working muscles, before being able to be used as energy. Converting the stored fats in the body also takes a large amount of oxygen, which means that the exercise's intensity has to be lowered in order to convert the fat into oxygen.

Three Day Diet

DAY 1
BREAKFAST -  2 oranges
           2 boiled eggs
           2oz/60g whole wheat bread
           4tsp low-fat butter
           4oz/120g cereal with 20fl oz/600ml milk

LUNCH -      6oz/180g tuna fish
           Salad of lettuce, onions and 2 tomato
           4 celery sticks
           2oz/60g beets
           4tsp salad cream
           4 crispbreads
           2 apples
           1 small pie

DINNER -     6oz/180g chicken without skin cook in casserole with
           6oz/180g carrots
           8oz/240g onions
           4oz/120g parsnips
           6oz/180g turnips
           6oz/180g potato
           8oz/240g cooked green vegetable
           2 pears
           4oz/120g ice cream with 4 shortbread cookies

DAY 2
BREAKFAST -  8oz/240g grapes
           2 scrambled eggs
           2 tomatoes
           2oz/60g whole wheat bread
           4tsp low-fat butter               
              4oz/120g cereal with 20fl oz/600ml milk

LUNCH -      Macaroni cheese made with 6oz/180g cooked macaroni
           4oz/120g grated cheese mixed with
            6oz/180g mushrooms and
            6oz/180g cauliflower
            4fl oz/100ml skimmed milk
           Serve with salad
           2 oranges
           2 peanut butter sandwiches using whole wheat bread

DINNER -     8oz/240g mackerel, canned or fresh
           6oz/180g potato
           6oz/180g peas
           6oz/180g carrots
           2 slices of fruit pie with 10 fl oz/300ml milk
           2 apples

DAY 3
BREAKFAST -  1 grapefruit
           2 poached eggs
           2 tomatoes
           6oz/180g mushrooms
           2oz/60g whole wheat bread
           4tsp low-fat butter
              4oz/120g cereal with 20fl oz/600ml milk

  LUNCH -      6oz/180g lean beef
           6oz/180g baked potato
           4tsp low-fat butter
           8oz/240g spring greens
           6oz/180g carrots
           6oz/180g boiled parsnips
           10oz/300g strawberries
           5fl oz/150ml natural yogurt
              12oz/360g rice pudding with 2 sliced pears

  DINNER -     8oz/240g cooked turkey without skin
           6oz/180g cooked pasta mixed with
            4oz/120g cooked peas
            4oz/120g cooked celery
            2tbsp chopped chives or spring onion
            2tsp vegetable oil
            8oz/240g spinach
           10oz/240g blackcurrants
           5fl oz/150ml natural yogurt
              4oz/120g ice cream with 4 shortbread cookies


This diet should give about 3,000 calories a day and give enough
protein, sodium, fats, and carbohydrates to help maintain an
athlete's health and physical shape.

Bibliography

Works Cited

Anderson, J., L. Young, and S. Prior. "Nutrition for the Athlete." Colorado State University Extension. 8 May 2009 .

"Healthy Diet for Athletes - Easy Healthy Eating Diet Plan - Healthy Diet Guidelines ." Fitness Software - Physical Fitness and Exercise Software - Health Fitness Software . 7 May 2009 .

"Proteins." Sports Coach provides information on training, coaching, exercise physiology and athletic development for sports coaches, athletes and sports science students. 10 May 2009 .

Quinn, Elizabeth. "Sports Nutrition - Protein Needs for Athletes." Sports Medicine, Sports Performance, Sports Injury - Information About Sports Injuries and Workouts for Athletes. 5 May 2009 .

"Sodium: Are you getting too much? - MayoClinic.com." Mayo Clinic medical information and tools for healthy living - MayoClinic.com. 8 May 2009 .