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wellbeing & health ; part one.
Friday, July 17, 2009

Qns : How would the organizer of YOG look after atheletes nutrition meal and body maintenance over the period of 6 months? State your plans and recommendations. This includes before and after the competition.


Different sports require different diets. For example, the best swimmers can train for three days at six hours per day thus requiring daily recovery diet of high-energy and high-carbohydrate foods.
[ Information from http://australianfood.about.com/b/2008/07/31/an-olympic-diet.htm ]

Sample list of food for a male swimmer :

Pre-training: Homemade Muesli Bar.



Breakfast: 2 bowls of Banana & Cinnamon Porridge and 500ml of fresh orange juice.

Porridge is a healthy and hearty way to start the day and will usually keep you going until lunchtime.


Mid-morning: Strawberry Yogurt Smoothie and two slices of Homemade Muesli Bar.


Lunch: A Grilled Chicken Salad with several slices of Cheese & Olive Damper washed down with a Mango & Passionfruit Lassi.


Grilled Chicken Salad.



Cheese & Olive Damper. Damper is a yeastless bread that was traditionally eaten in Australia by early colonial settlers.
It was simply made of flour, salt, sugar and either water or less frequently, milk.
Damper was cooked in the ashes of a fire or wrapped around a stick and cooked over an open flame. It would be consumed with whatever condiments were handy such as sliced of meat or golden syrup.



Mango and Passionfruit Lassi. This delicious Indian drink has been mixed with tropical passionfruit and a hint of fresh mint.

Before Training: 250 ml liquid meal supplement.
After Training: Sports drink + two slices of Homemade Muesli Bar

Dinner: Large portion of Asian Chicken & Asparagus Stir-fry with several slices of Cheese & Olive Damper and a glass of fruit juice.

Asian Chicken & Asparagus Stir-fry.


Dessert: One or two ANZAC Biscuits.

ANZAC Biscuits.

Originally named "Soliders’ Biscuits" and containing just flour, sugar, milk powder and water, these simple biscuits were made to endure the journey at sea.
Now the biscuits are more of a treat with the addition of butter, golden syrup and desiccated coconut.



Before Bed: Strawberry Yogurt Smoothie or a small portion of Tropical Fruit with Yogurt

Tropical Fruit Salad.


All this for just one person, for just one day. Eating itself is an Olympic sport!

Next post ; part two.

Hafeezhah ;p