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MEAL PROPOSAL
4. Training objectives:
4.1 Endurance – to improve overall fitness and to become capable of carrying out
activities with reduce strains
4.2 Strength – to increase the mass of muscles (quadriceps, gluteus maximus,
hamstring, gastronemius, bicep, triceps, pectoralis major, abdominal muscle)
4.3 Power – to enable an athlete to apply the greatest amount of their maximal
strength
5. Training details:
5.1 Frequency: 6 days/week
5.2 Intensity: Low to Medium
5.3 Type: Endurance, Strength and Power
5.4 Duration: 2-3 hours/twice daily (Morning and evening)
6. Meal details
a. Type: Recovery meal
b. Calories: 750-800
c. Meal time: Dinner
PLANNING AND PREPARATION OF A MEAL FOR AN ATHLETE DURING A
GENERAL PREPARATORY PHASE OF TRAINING
1. Meal time: Dinner 7 pm
2. Calories: 750 kcal
3. Nutrition objectives: Recovery and supply energy for next training
4. Macronutrients distribution (type, percentage of total Calories and amount used)
% of Calorie Justification
Amount
Macronutrient Total
(g)
Calories
Carbohydrate 50 375 95 To prepare more energy before
performance.
Fat 20 150 37 To restore energy for next
energy for training.
Protein 30 225 56 To repair the damage muscle
and tissues after training.
5. Main ingredients/food items and justification for the use of the ingredients:
750.4 kcal /
7. Cooking instructions
Name: Winner Winner Chicken Dinner for Athlete