Biology

Lim Jing 3S307Nick Lee 3S316

Target Audience• Short distance sprinters in Hwa Chong.• Age: 13-16

• One can see the importance of a healthy diet for them

• Training Schedule (5 times a week):Monday, Tuesday, Wednesday, Friday, Saturday

Target Food Stall

• Western Food Stall• Food Item: Mushroom Cheese Spaghetti

Requirements of Sprinters

We have identified three focus areas:• Carbohydrates• Protein• Fats (less)

Carbohydrates (I)

• Essential for maintaining the body’s energy levels

• Fuel the body with energy promptly during short, vigorous bursts of activities

• Stored as glycogen by enzyme insulin in humans and other animals

• Decline in muscular glycogen levels is related to chronic fatigue (hampering athlete’s potential)

Carbohydrates (II)

• Short-distance sprinters utilises weight training

• However this should not be done in a glycogen depleted state

• As it reduces the maximal anabolic response• Intake for athletes: 6-10g/kg of body mass• 13-16 years old (about 50kg): 300-500g of

carbohydrates daily

Proteins (I)

• Organic compounds made up of amino acids• 20% of the amino acids are obtained through

our diet• Required for:

– Synthesis of protoplasm– Stimulate the growth and repair of bones,

ligaments and muscles– Formation of antibodies

Proteins (II)

• Ensures that the sprinter:– Performs maximally– Muscles not overworked

• Intake for sprinters: 1.4g/kg• 50 kg sprinter: 70g of proteins daily

Fats (I)

• Essential for bodily processes• Provide fatty acids• Which are important for the proper structure

and function of cells• Fatty acids like omega-3 and omega-6 must be

obtained from food• Fats aid in the transport of Vitamin D which

help athletes’ bone formation

Fats (II)

• Should be consumed only to stimulate the fat-burning process and not to pack up body fat

Mushroom Cheese Spaghetti Spaghetti(g

)Creamy Mushroom

Mix (g)Milk(g) Garlic(g) Total

173g (g)Percentage of

Calories

Calories 131.0 40.0 50.0 8.0 222 100%

Carbohydrates

35.5 6.0 4.0 2.0 35.8 64.5%

Proteins 4.8 0.7 2.7 0.2 8.2 14.7%

Fats 0.8 2.0 2.7 0 5.4 22.0%*Assuming that 1g of carbohydrate = 4 kcal, 1g of protein = 4 kcal, 1g of fat = 9 kcal.

•The amount of carbohydrates is insufficient for a sprinter.•Assuming a sprinter needs 330g of carbohydrates per day, and that he takes three meals, each meal should contain 110g of carbohydrates.•Proteins are also insufficient, as based on the above concept•One meal should contain 23.3g of proteins•The amount of fat is too high, taking over 20% of the calories of the meal•Thus 74g more carbohydrates and 15g more proteins needed•Fat content should be reduced.

Proposed Meal: All for Athlete Mushroo

m Cheese Spaghetti

173 (g)

Hard-boiled Egg 136g (g)

Baked Russet-Potato 143g (g)

Banana 182g (g)

Total(g) Percentage of Calories

Calories 222.0 211.0 134.0 182.0 749.0 100%

Carbohydrates 35.8 4.0 33.7 44.1 117.6 62.8%

Proteins 8.2 17.0 3.3 1.8 30.3 16.2%

Fats 5.4 7.4 0.2 0.6 13.6 16.3%*Assuming that 1g of carbohydrate = 4 kcal, 1g of protein = 4 kcal, 1g of fat = 9 kcal.

•Amount of carbohydrates is ample for a sprinter’s dietary needs•117.6g of carbs per meal, compared to the previous 35.8g•Proteins are also sufficient: 30.3g of protein, compared to only 8.2g of protein•The percentage of fats has been reduced as compared to the previous meal, dropping below the 20% level.•This is less than the average person’s intake and suitable for a sprinter which would desire the least amount of fats in his meal.

CostType of Food Cost($)

Mushroom Cheese Spaghetti 1.80

Hard-Boiled Egg 0.40

Baked Russet Potato 0.30

Banana 0.50

Total 3.00

This brings us nicely to a total cost of $3.00. We will call this meal the “All for Athlete”, aptly suited for its name as it caters specifically to sprinters and yet also complements the dietary needs of all athletes.

References• http://www.thedietchannel.com/Unsaturated-Fat.htm• http://www.abbott.com.sg/idecide/Tools/tools_tips_guides_calorie_favourite_loc

al_food.asp• http://www.sgclub.com/singapore/calories_common_local_151989.html• http://www.healthline.com/hlbook/nut-carbohydrate-requirements• http://speedendurance.com/2007/12/20/nutrition-for-sprints-iaaf-nutrition-for-at

hletics/• http://caloriecount.about.com/calories-stonyfield-farm-whole-milk-i88686• http://caloriecount.about.com/calories-garlic-i11215?size=4• http://www.thecaloriecounter.com/Foods/1100/43217/Food.aspx• http://www.ez-calculators.com/measurement-conversion-calculator.htm• http://www.gyminee.com/foods/lauras_lean_ground_beef_96-4• http://www.meals.com/Recipes/Spaghetti-in-Mushroom-Cheese-Sauce.aspx?

recipeid=143861• http://caloriecount.about.com/calories-spaghetti-i20321• http://caloriecount.about.com/calories-maggi-creamy-mushroom-soup-mix-

i134767

THANK YOUAny Questions?