Nutrition Planning for Enhanced Athletic Performance

Introduction

Sport nutrition is the practice of nutrition and diet which is related to athletic performance and it is concerned about the type and quantity of fluid and food taken by the athletes, sport person to deal with the nutrition such as vitamins, mineral, supplements, organic substances like protein, carbohydrates and fats (Dobrowolski and Włodarek, 2019). Healthy nutrition food is required for every sport person to be fit and perform better in matches where good food and nutrition provide energy and calorie to the athletes for boosting their performance. The aim of the study is to evaluate the dietary planning as well as macro and micro nutrition required for the football player and also understanding the nutrition and calorie intake of the sport person for performing better. The study also provides a scope to identify dietary requirements for the sport person and provide a suitable diet chart for two days before their game so that they can be fine and strong to perform better in the game. Proper evaluation and analysis of the dietary requirements and the need for nutrient of the port person are effective to gain understanding about the food that needs to be consumed by the football player. For healthcare dissertation help, these insights are crucial in enhancing the understanding of nutritional strategies in sports performance.

Section 1: Evaluating dietary and nutrient for the sport person

Evaluating energy requirements for the sport person

Energy is one of the important requirements of the human body mainly for the sport person like female footballer for taking active part in the training as well as the final match after gathering strength. Energy requirements for the sport person and the athletes are dependent on the intensity of the activity with which they are involved (Trakman et al., 2018). The energy requirements of under power category like throwers, jumpers, sprinters, footballer, boxing and wrestling is ranged from 3500 to 6000 Kcal/day and the person under non-power category are required 3500 to 4000 Kcal/Day who are playing hockey, volleyball and swimmers (Yli-Piipari, 2019). It is important or the footballer to ensure daily energy intake by carbohydrate, fats and protein and the percentage of energy front these three sources such as 50-55%, 30 and 15-20% respectively (Bonnici et al., 2019).

For the sport person, it is necessary to increase energy requirements for growth and high carbohydrate, moderate protein and low-fat dieting plan which are highly recommended so that the person can get proper energy from nutrition (Santos, Silveira and Cesar, 2016).

Macro-nutrients requirements of the sport person

The sport person needs macro nutrients which is mainly the nutrients required in large amount. Through macro nutrient, the football players can intake carbohydrate, fat, fibre, protein and water. For macro nutrient, it is necessary to consume cereals, legumes, meat and fish, yams, oil seed and nuts (Condo et al., 2019; Braun et al., 2018). Through consuming the above-mentioned food, it is possible for the sport person to increase their metabolic system and perform better in the game.

Micro-nutrients requirements for the sport and athlete

There is also micronutrient which is also necessary for the sport person and the micronutrient is mainly the nutrient required in small amount. In this regard, antioxidants, phytochemicals, vitamins and certain minerals are the micronutrient which is necessary for the port person and the athletes to maximise their performance and boost their energy for performing better (Jenner et al., 2019). Mainly, vegetables, first, eggs, fermented foods and green leafy vegetables are the source of micronutrient which is necessary food items for the dietary and nutrition of the sport person and the athletes mainly the football player (Bentley et al., 2019).

Training and competition fluid requirements

Training and competition dietary plan provide clear chart to the female footballer to understand that they must eat well for ensuring the maximum return from the heavy training schedules. The competition dietary planning is also effective for the female footballer to improve their knowledge about healthy diet for maximising their performance (Skoradal et al., 2018). Recommended balance for the female footballer in training are such as 55-60% of carbohydrate, 25-30% fats and 10-15% protein. In the other hand, the diet balance for competition in strenuous are such as 70% of carbohydrate, 15-20% fats and 10-15% protein which provides energy and confidence to the football player to take active part in the training and competition (Skoradal et al., 2018).

Dietary Plan

As per the above dietary plan, the sport person mainly female football players have the opportunity to follow proper diet and improve their stamina and energy to perform better in the game. Carbohydrate is one of the major components for the football player where consumption of mixed diet like above is effective for the players to ensure longest working time. The female football player in this regard requires refined starchy foods, nuts, oil seeds, milk and by-products which are nutrition reach and it is effective for boosting the energy for the players. Apart from that, iron, vitamin and protein are also necessary for the football players, both for male and women who are playing hard in the game to achieve success (Condo et al., 2019; Braun et al., 2018). It is hereby important to follow the meal for in taking nutrition reach foods to improve the level of carbohydrate, protein and vitamin in the body for playing better and boosting energy successfully among the female football players. However, it is also necessary for the football players to include fruit consumption as well as intake wholegrain breads which are also high reach of nutrient value for the football player (Santos, Silveira and Cesar, 2016).

Section 2: Developing new dietary plan

It is necessary for the female football players to follow a suitable dietary planning which are high reach to nutrient value and provide energy for boosting their performance for long run (Condo et al., 2019; Braun et al., 2018). Through the dietary planning, the female footballers can increase proper intake of carbohydrate, protein and fat as well as vitamin and other nutrients in their body for improving their performance level and boosting their energy to perform better (Santos, Silveira and Cesar, 2016). The dietary planning can be developed further,

As per the above-mentioned dietary planning, it is necessary for the female football player to consume high carbohydrate and protein and low fat that provide energy to them for better performance. In this regard, on the very first day, in the breakfast, the female players need to consume 2 boiled egg, oatmeal and salad which are effective to provide nutrition to the body. Egg is considered as micronutrient and the oatmeal can be considered as macro nutrient and thus through the planning of breakfast, the player can intake both the micro and macro nutrient which are necessary for training and competition. On the other hand, in the lunch, there must be brown rice which is high carbohydrate and less fat as well as chicken and spinach toss with a little amount of oil and grilled vegetables which are tasty and high nutrient reach as vegetable are necessary for the athletes to increase the consumption of micro nutrient (Condo et al., 2019; Braun et al., 2018). In the snacks, it is necessary to consume fruits and in dinner, there are grilled chicken breast and sandwich with whole grain bread and without cheese or butter as well as one banana and sport drink which are also healthy and high nutrient for the female football player. The dietary plan for the first day is very effective for the female football player as it helps to intake carbohydrate and protein as well as vitamin reach food and reduce the fat portion in the diet plan (Santos, Silveira and Cesar, 2016).

On the other hand, on the second day, in the breakfast, there are whole grain bread, omelette, sausage, and orange juice which are also healthy breakfast that provides carbohydrate and protein to the players for improving their performance and boosting their energy. In the lurch, there are herbed chicken meatballs with spaghetti, vegetable soup and baked potatoes which also have high nutrient value for the football player where the vegetables and chicken meatballs are high nutrient reach and provide a scope to the football players to lead a healthy life with proper consumption of the healthy diet. For the snacks, there are yogurt, crackers and salad and for dinner, there is brown rice, chopped tossed vegetable and pan-fried meat which is also effective for improving energy of the players (Skoradal et al., 2018). Proper consumption of the food and fruits according to the dietary plan provides a scope to the football players to consume high reach nutrient foods and others which in turn help to boost their interest and energy to perform better (Santos, Silveira and Cesar, 2016).

For the female football players, it is necessary to focus on breakfast consumption and healthy breakfast is necessary for the day of the match so that they can get proper energy to perform. The breakfast should be complete within 9 a.m. And the lunch should be finished by 1 p.m. Apart from that, it is necessary to have snacks during 4 p.m. and dinner at 8 p.m. which are effective for the female football player to follow suitable dietary plan and perform better in their training and competition. During the game or training, if the female players feel hungry, they can have fruits as well as whole-wheat biscuits which are suitable for them to boost their energy (Bentley et al., 2019). Additionally, energy drink is another fluid that can be included in the dietary plan for boosting their energy as it helps the football player to increase freshness and boost energy to perform better and attend the training successfully (Jenner et al., 2019). Water consumption is another important factor with the dietary plan and in this regard, the female football players must carry water bottles to intake proper amount of water that improves the digestive system and raise immunity power among the players. Hereby, carbohydrate food and antioxidant drinks are necessary for the female players to perform better and consume while feeling hungry (Jenner et al., 2019). The football players can also carry the boiled vegetables with salt and pepper such as cabbage, spinach, carrot, beans which are also effective to provide protein and vitamin to the human body.

Conclusion

It can be concluded that, nutrient value is playing an important role behind the success of the athletes and other sport person where proper dietary planning is required for the entire sport person for boosting their energy and improving their performance. In the dietary plan, there are adequate amount of carbohydrate, protein, fat, vitamin and water that boost energy in the human body. Hereby, appropriate dietary planning is important for the female football players to improve their performance and in this regard, the food items like oatmeal, boiled egg and vegetables, energy drinks, chicken soup and sausage and others are effective for providing proper carbohydrate, protein, water, vitamin and fat where the football players can consume both the micro and macro nutrient for improving their performance and gaining energy to perform efficiently.

Reference List

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Yli-Piipari, S., 2019. Energy Expenditure and Dietary Intake of Female Collegiate Tennis and Soccer Players during a Competitive Season. Kinesiology: International journal of fundamental and applied kinesiology, 51(1), pp.70-77.