Sport Performance Nutrition Case Study

Student: Lyndal Stewart

Question 1. a) Using the supplied Schofield Equation and tables, determine Basal Metabolic Rate (BMR) & Activity factor (see Appendix 1)

Our secretary is a female, aged 25, and weighs 75kg, the Schofield Equation tells us Females between the Ages of 15 30 use the following formula to calculate BMR:(0.062 x wt) + 2.036 = BMR

Therefore, our secretarys BMR is calculated as follows:-

(0.062 x 75) + 2.036 = 4.65 + 2.036 = 6.686

Our secretarys BMR is 6.686 mega joules

Note: Food KJ and Nutritional Information referenced to Food Standards Australia and NZ

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Sport Performance Nutrition Case Study

Question 1. b) How many calories would you decrease her intake by, and why, so that she may reach her goal? Our secretary has a BMR of 6.86, to calculate her daily kj requirement we use the following calculation 6.686 x 1000 = 6686 X Activity Factor = kj/ day

Non-Training Day Kj requirements (range of 1.3 1.6 Activity Factor) Light Activity 6686 x 1.3 = 8692 kj/ day 6686 x 1.6 = 10698 kj / day

On Non Training Days, our secretaries kj requirements are 8692 10698 kj per day

Training Day KJ requirements (range of 1.6 1.8 Activity Factor) - Moderate Activity 6686 x 1.6 = 10698 kj/ day 6686 x 1.8 = 12035 kj / day Note: Food KJ and Nutritional Information referenced to Food Standards Australia and NZ Tuesday, 29 September 2009 2|Page

Sport Performance Nutrition Case Study

On Training Days, our secretaries kj requirements are 10698 - 12035 kj per day

The following pages show our secretarys food diary for the week, laid out by day to calculate her current eating plan and kjs currently consumed. The following summary shows kj consumption per day.
Day of Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly TOTALS AVERAGES Training 60 Minute Cardio @ Gym in Morning @ 6.30am 7.30am Netball Practice 60 minutes 60 Minute Cardio @ Gym in Morning @ 6.30am 7.30am Netball Practice 60 minutes 45 Minute Weight session @ Gym in Morning @ 6.30am 7.30am Netball Game 20 min warm-up plus 4 x 15 minute quarters = 80 mins 60 Minute Weight session @ Gym in Morning @ 10am-11am KJ Consumption 13360 16762 21979 11983 14478 10276 15803 104,641 14,948.71 Activity Factor kj range 10698 - 12035 10698 - 12035 10698 - 12035 10698 - 12035 10698 - 12035 10698 - 12035 10698 - 12035 74886 - 84245 10698 - 12035 Range to reduce/ increase kj by/ day 1325 - 2662 4727-6064 9944-11281 Reduce/ Increase kj or IN RANGE REDUCE REDUCE REDUCE*** IN RANGE REDUCE INCREASE REDUCE

2443-3780 422-1759 3768-5105 22629-30651 3233-4379

REDUCE

From the calculations above, we can see that on average, our secretary needs to decrease her kj intake by an average of between 3233-4379 kj per

day, by looking closely at her food diary and the summary above, we can see there is only 1 day she is in the recommended range, and another where she
is slightly under the recommended range and a further day where she is consuming nearly double the kj required for her activity factor. Note: Food KJ and Nutritional Information referenced to Food Standards Australia and NZ Tuesday, 29 September 2009 3|Page

Sport Performance Nutrition Case Study

Daily Food Diary- Case Study Day of Week: Factors influencing food choices: Meal Monday

Staying at boyfriends & Eating in for Dinner ITEM Weight of Item or measure 25g Jam, 25g Cream Cheese 300mls KJ 1876 CHO 73.45 PRO 14.72 FAT 9.9

Breakfast

Bagel with Jam & Cream Cheese Flat White

318

4.5

3.9

Morning Tea Lunch Afternoon Tea Dinner

Red Apple (unpeeled) Slice of Pizza V Drink Nut Muesli Bar Diet Coke Chicken Grilled w skin

200g 150g 250ml 100g 330ml 300g

464 1895 471 1474 0 2322

24.4 51.9 28 58.3 0 0

0.6 16.05 0 5.3 0 84.3

0.2 19.35 0 10.5 0 24

Note: Food KJ and Nutritional Information referenced to Food Standards Australia and NZ

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Sport Performance Nutrition Case Study

Salad- Baby Spinach Snack TOTALS Kelloggs Frosites Cereal with Milk 200g 250 g 250 ml 168 3997 375 13360 1.2 218 12.5 473.75 4.8 11.75 9 151.02 0.6 1.25 0.25 69.95

Daily Food Diary- Case Study Day of Week: Factors influencing food choices: Meal Tuesday

Morning Tea shout at work, Staying at boyfriends & Eating in for Dinner ITEM Weight of Item or measure 25g Jam, 25g Cream Cheese 300mls KJ 1876 CHO 73.45 PRO 14.72 FAT 9.9

Breakfast

Bagel with Jam & Cream Cheese Flat White

318

4.5

3.9

Morning Tea Lunch Afternoon Tea

Carrot Cake (Iced) Fried Rice (no meat) Water Nut Muesli Bar

1 slice , 100g 300g 330ml 100g

1661 2763 0 1474

41.3 75.6 0 58.3

6 15.3 0 5.3

22.8 32.1 0 10.5

Note: Food KJ and Nutritional Information referenced to Food Standards Australia and NZ

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Sport Performance Nutrition Case Study

Diet Coke Dinner Snack TOTALS Indian Butter Chicken Rice (White) Kelloggs Frosites Cereal with Milk 330ml 350g 300g 250 g 250 ml 0 2720 1578 3997 375 16762 0 5.5 84 218 12.5 574.65 0 34.5 6.9 11.75 9 107.97 0 54.5 0.6 1.25 0.25 135.8

Daily Food Diary- Case Study Day of Week: Factors influencing food choices: Meal Wednesday

Morning Tea shout at work, Staying at boyfriends & Eating Out for Dinner ITEM Weight of Item or measure 25g Jam, 25g Cream Cheese 300mls KJ 1876 CHO 73.45 PRO 14.72 FAT 9.9

Breakfast

Bagel with Jam & Cream Cheese Flat White

318

4.5

3.9

Morning Tea

Sausage Roll Carrot Cake (Iced)

200g 1 slice , 100g

2826 1661

43.6 41.3

17.8 6

47.2 22.8

Note: Food KJ and Nutritional Information referenced to Food Standards Australia and NZ

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Sport Performance Nutrition Case Study

Lunch Big Mac Large Fries Large Diet Coke Afternoon Tea Dinner Snack TOTALS Nut Muesli Bar Smart 'V' Drink Thai Chicken Curry Rice (White) Kelloggs Frosites Cereal with Milk 215g 170g 330ml 100g 250ml 250g 300g 250 g 250 mls 2419 2264 0 1474 471 2720 1578 3997 375 21979 38.7 63.4 0 58.3 28 5.5 84 218 12.5 672.75 31.8 6.4 0 5.3 0 34.5 6.9 11.75 9 148.67 32.5 28.8 0 10.5 0 54.5 0.6 1.25 0.25 212.2

Daily Food Diary- Case Study Day of Week: Factors influencing food choices: Meal Thursday

Morning Tea shout at work, stayed at home ITEM Weight of Item or measure 25g Jam, 25g Cream Cheese 300mls KJ 1876 CHO 73.45 PRO 14.72 FAT 9.9

Breakfast

Bagel with Jam & Cream Cheese Flat White

318

4.5

3.9

Note: Food KJ and Nutritional Information referenced to Food Standards Australia and NZ

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Sport Performance Nutrition Case Study

Morning Tea Lunch Sausage Roll Chinese Fried Noodles (no meat) Large Diet Coke Afternoon Tea Dinner Snack TOTALS Nut Muesli Bar Smart 'V' Drink Pasta in Tomato Sauce Vanilla Ice Cream 200g 300g 330ml 100g 250ml 200g 150g 2826 2850 0 1474 471 986 1182 11983 43.6 69 0 58.3 28 34.4 29.7 342.45 17.8 14.4 0 5.3 0 8.4 5.25 70.37 47.2 37.8 0 10.5 0 6 16 131.3

Daily Food Diary- Case Study Day of Week: Factors influencing food choices: Meal Friday

Stayed at home ITEM Weight of Item or measure 25g Jam, 25g Cream Cheese KJ 1876 CHO 73.45 PRO 14.72 FAT 9.9

Breakfast

Bagel with Jam & Cream Cheese

Note: Food KJ and Nutritional Information referenced to Food Standards Australia and NZ

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Sport Performance Nutrition Case Study

Flat White 300mls 318 6 4.5 3.9 Morning Tea Lunch Red Apple (unpeeled) Big Mac Large Fries Large Diet Coke Afternoon Tea Dinner Nut Muesli Bar Diet Coke Chicken Grilled w skin Rice (White) Salad- Baby Spinach Snack TOTALS Chocolate Chip Biscuits 200g 215g 170g 330ml 100g 330ml 300g 300g 200g 3 x 25g 464 2419 2264 0 1474 0 2322 1578 168 1595 14478 24.4 38.7 63.4 0 58.3 0 0 84 1.2 49.27 398.72 0.6 31.8 6.4 0 5.3 0 84.3 6.9 4.8 4.7 164.02 0.2 32.5 28.8 0 10.5 0 24 0.6 0.6 18 129

Daily Food Diary- Case Study Day of Week: Factors influencing food choices: Saturday

Stayed at home

Note: Food KJ and Nutritional Information referenced to Food Standards Australia and NZ

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Sport Performance Nutrition Case Study

Meal ITEM Weight of Item or measure 25g Jam, 25g Cream Cheese 300mls KJ 1876 CHO 73.45 PRO 14.72 FAT 9.9 Breakfast Bagel with Jam & Cream Cheese Flat White 318 6 4.5 3.9

Morning Tea Lunch Afternoon Tea Dinner Snack TOTALS

Carrot Cake (Iced) Slice of Pizza V Drink Nut Muesli Bar Diet Coke Pasta in Tomato Sauce Chocolate Chip Biscuits

1 slice , 100g 150g 250ml 100g 330ml 200g 3 x 25g

1661 1895 471 1474 0 986 1595 10276

41.3 51.9 28 58.3 0 34.4 49.27 342.62

6 16.05 0 5.3 0 8.4 4.7 59.67

22.8 19.35 0 10.5 0 6 18 90.45

Daily Food Diary- Case Study Day of Week: Factors influencing food choices: Sunday

Staying at boyfriends & Eating out for Dinner

Note: Food KJ and Nutritional Information referenced to Food Standards Australia and NZ

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Sport Performance Nutrition Case Study

Meal ITEM Weight of Item or measure 25g Jam, 25g Cream Cheese 300mls KJ 1876 CHO 73.45 PRO 14.72 FAT 9.9 Breakfast Bagel with Jam & Cream Cheese Flat White 318 6 4.5 3.9

Morning Tea Lunch Afternoon Tea Dinner Snack TOTALS

Red Apple (unpeeled) Fried Rice (no meat) Water Nut Muesli Bar Diet Coke Pizza Hut Pan Pepperoni Pizza Kelloggs Frosites Cereal with Milk

200g 300g 250ml 100g 330ml 4 slices 250 g 250 mls

464 2763 0 1474 0 4536 3997 375 15803

24.4 75.6 0 58.3 0 100 218 12.5 568.25

0.6 15.3 0 5.3 0 44 11.75 9 105.17

0.2 32.1 0 10.5 0 56 1.25 0.25 114.1

Question 2. a) Calculate the amount of fat, carbohydrate and protein she would need at the reduced intake you have calculated.
Our secretary needs to decrease her kj intake by an average of between 3233-4379 kj per day, to a range of 10698 12035 kj per day. Note: Food KJ and Nutritional Information referenced to Food Standards Australia and NZ Tuesday, 29 September 2009 11 | P a g e

Sport Performance Nutrition Case Study

Recommended Intakes- Nutrition Guidelines FAT Guidelines for most woman and children for daily fat intake require 30-50 grams of fat per day, our secretary should follow this ratio as her food diary shows her diary is very high in fat, some days exceeding double this daily recommended intake. CHO Daily refueling needs for training programme less than 60-90 minutes per day or low intensity exercise Daily intake of 5-7 g per kg BM 75 kg x 5 = 375 g CHO 75 kg x 7 = 525 g CHO Our netballer should consume 375g 525g CHO per day, Note, this will decrease as her weight comes down to her goal weight of 70kgs We use 20g CHO portions, so this would mean 18.75 portions 26.25 portions of CHO per day. PROTEIN Recommendations for protein for general public and athletes are .8g / kg / day. Our secretary also plays netball which can be a contact sport and she also weight/ strength trains so this could be increased up-to 1.6g 1.7 g / day. We will use the .8g 1.6g range per day to calculate 75kg x .8g = 60g Protein per day. 75kg x 1.6g = 120g Protein per day. We use 15g portions so our secretary would have a Protein range of 4 8 portions of protein per day.

Question 2. a) Explain why you have chosen this ratio

Note: Food KJ and Nutritional Information referenced to Food Standards Australia and NZ Tuesday, 29 September 2009 12 | P a g e

Sport Performance Nutrition Case Study

The ratios above have been chosen to follow healthy nutritional guidelines for our specific persons level of activity as well as the explanations and calculations provided above. The Protein range also accommodates the specific goals of this person, if she specifically wanted to build more lean muscle mass to burn more fat then the 8 portions of protein should be used/ day rather than the 4. This person would need to ensure CHO intake is well managed, particularly around pre-exercise and post exercise to ensure CHO stores are not depleted and for optimal performance. This person also needs to watch saturated fat intake as this can also lead to health issues and will not help her achieve her ultimate goal of losing weight if daily fat intake stays so high. Our clients ultimate goal is weight loss, to achieve this she needs to increase overall kj and to lower fat intake and use CHO efficiently in conjuection with timing around her exercise plans and time of day. Good NZ Food & Nutrition guidelines also clearly state fat should contribute to approximately 25% of total calories consumed and athletes should have no less than 20% of kj from fat.

Note: Food KJ and Nutritional Information referenced to Food Standards Australia and NZ

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Sport Performance Nutrition Case Study

Question 3. Discuss the clients current eating patterns in terms of meeting the NZ Nutritional Guidelines (Appendix 3)
1/ Eat a variety of foods from the four main food groups Fruit & Veges, Bread & Cereals, Milk & Substitutes, Lean Meat, Poultry, Seafood, Eggs, Nuts, Pulses. Our client is currently only eating 1-2 servings of fruit and veges per day at a maximum, some-days barely making one, there is also little variety with only an apply or salad made with baby spinach. She is not currently eating the recommended 5 servings per day of fruit and veges and it is not following the eat a colour from each colour in the rainbow for her fruit and veges per day, this should be red, yellow, white/ brown, green and purple Although she is eating cereal it is high in sugar and is not Low GI so will not keep her fuller for longer, also having this type of cereal in the evening as a snack is not the best use of this high-gi food. Our client is also eating a Bagel for breakfast which is the only other main thing contributing to bread and cereal per day, if this could be swapped for a wholemeal bagel, even better as it is lower-gi. Perhaps this could also be swapped for Multi-grain toast with a low-fat spread. Key Advantages in following this guideline: A balanced diet leads to a balanced indivdual. More energy, more frequent bowel movements as food is processed quicker, skin benefits and is more radiant, sporting performance can also be optimised through a well balanced diet and exercise. Key Disadvantages in following this guidelines: A diet high in fruit and vegetables is also a diet high in fibre, this can mean more bowel motions more frequently so perhaps more trips to the loo! Milk and substitutes are low in this diet and only exist in the cream cheese in the morning and the milk on the cereal in the evening (sometimes) and in the Flat White each morning. A low-fat cheese could be added and instead of the V or Smart Drink during the day, these could be substituted for a glass of Chocolate Milk or similar to increase diary intake. Key Advantages in following this guideline: More milk and substitutes also increases calcium intake in the diet, this build strong healthy bones, which is great for netballers where contact is in the sport. Note: Food KJ and Nutritional Information referenced to Food Standards Australia and NZ Tuesday, 29 September 2009 14 | P a g e

Sport Performance Nutrition Case Study

Key Disadvantages in following this guidelines: Milk also contains fat so intake should be monitored and low-fat options selected where possible. Lean Meat is almost non-existent in our clients diet, and she is already reporting low iron levels, this would be a great way to increase the iron levels and a small serve should be include once per day where possible. Key Advantages in following this guideline: Increase Iron, save client from anaemia! Key Disadvantages in following this guidelines: A diet high in meat can also increase fat intake, lean cuts should be chosen to avoid increasing fat intake. Poultry features a great deal in this clients diet, although her chicken is grilled, it is eaten with the skin on, increasing the fat content. Although a great source of protein, our client is not eating any fish. Oily fish also increase Omega 3s and are a great source of good fat such as Tuna and Salmon. Our client needs to add seafood to at least 2-3 meals per week. Key Advantages in following this guideline: Increase in protein from chicken- helps increase lean muscle mass, Omega 3s from Oily Fish as well as good fats are good for health! Key Disadvantages in following this guidelines: Chicken can be high in fat if eaten with the skin on so this should be removed where possible to lower fat content. Our client is also getting very little eggs (except in egg fried rice!), nuts only feature in her daily muesli bars, although OK, a small handful of almonds or Brazil nuts which contain selenium may be a better substitute. Our client also has no grains and pulses in her diet, the only thing she eats a great deal of in this area is white rice. It would be great if this could be swapped for Brown Rice instead which is lower GI and will keep her fuller for longer. Key Advantages in following this guideline: Eggs are a great whole food and contain CHO, PRO and FET from a single Egg, thus giving you a balance nutrition from one food type. Nuts are great also for good fats rather than saturated fats and grains and pulses are low-gi so release energy slower and keeps you going for longer. Key Disadvantages in following this guidelines: Too many nuts can increase overall daily fat content so need to watch portion sizes. Note: Food KJ and Nutritional Information referenced to Food Standards Australia and NZ Tuesday, 29 September 2009 15 | P a g e

Sport Performance Nutrition Case Study

2/ Prepare meals with minimal fat, especially saturated fat and salt Our client is eating a diet very high in fat, her recommendation is 30-50g fat. Our client is consuming 69 212g fat per day currently, with an average of around 120g. This is more than 3-4 times her recommended intake. Also, the food she is eating includes a great deal of commercially processed food and food from fast food outlets such as McDonalds and Pizza Hutt which are also high in Saturated Fat as well as Salt. Our client is probably un-aware or how much salt she is consuming from processed food and take-outs which can also be increasing her blood pressure. Saturated Fat is very high in our clients diet- with her sausage rolls at morning tea should coming in at a whopping 24g, her Big Mac at 12g, Pizza Hut 4 slices coming in at 20g plus other examples. Where possible, it is a good idea to not consume any food with more than 10g saturated fat or where the saturated fat content is more than 50% of the total fat content. Our client could get good fats from nuts, avocados and olives and some fish. Key Advantages in following this guideline: Save our client from heart problems/ stroke/ high cholesterol by reducing fat intake! Key Disadvantages in following this guidelines: If salt content reduced too low in diet then this can be problematic with athletes who swat a great deal as they may be sodium depleted and could if extreme end up passing out or impacting brain function if too low in sodium (this is an extreme case).

3/ Choose pre-prepared foods, drinks and snacks that are low in fat and salt Our client east a great deal of processed foods- every day for lunch she is purchasing lunch as a food hall and eating out while staying at her boy-friends 2 nights a week. This means on average of 14 lunches and dinners, 50% include take-out or commercially processed food.

Note: Food KJ and Nutritional Information referenced to Food Standards Australia and NZ

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Sport Performance Nutrition Case Study

Commercially processed food and food from fast food outlets such as McDonalds and Pizza Hutt where our client is eating contains foods very high in Saturated Fat as well as Salt. Our client is probably un-aware or how much salt she is consuming from processed food and take-outs which can also be increasing her blood pressure as well as not contributing to getting to her goal of losing 5 kg!

Key Advantages in following this guideline: Lose weight! By decreasing our fat intake, the key advantage to our client is weight loss and increased health! Key Disadvantages in following this guideline: In some cases, depending on food availability, Food needs to be organised in advance rather than just grabbed at the food hall! 4/ Maintain a healthy body weight by regular physical activity and by healthy eating Although our client is reasonably active, and she is exercising every day, her energy in (kj) exceeds her energy out, showing she will not be able to reduce her weigh to reach her goal if the same pattern is followed. Our client could potentially increase the duration of her sessions, or perhaps have some days with more training sessions (2) when she is consuming more kjs to off set this. Key Advantages in following this guideline: Perform better at Netball? Less weight to carry around means less stress on organs and other body part. A healthy body weight with regular exercise, in general also means a longer life. Key Disadvantages in following this guideline: For lazy people, this means moving! For those who are not fit, they may find it a chore to get started on physical activity, otherwise, what is the disadvantage??? 5/ Drink Plenty of Fluids each day Our client is most certainly not drinking her 8 glasses of water per day! Every day she has a flat white in the morning, which as a dietetic will dump of this fluid within the first hour or so. She is also drinking Diet Coke, which has little or no nutritional value, as well as the occasional energy drink. She is not drinking enough fluid prior to her exercise, during or after. She will be dehydrated a great deal of the time, which will also be impacting her sporting Note: Food KJ and Nutritional Information referenced to Food Standards Australia and NZ Tuesday, 29 September 2009 17 | P a g e

Sport Performance Nutrition Case Study

performance. If she made it a rule to drink a full glass of water with each meal or snack, show would be up to 6 glasses of water per day, which would be a great start! Key Advantages in following this guideline: Digestion improved, hydration and general alertness improved, better brain function, better sports performance. Key Disadvantages in following this guideline: You may be on the loo a lot as water also passes through you!!

6/ If drinking alcohol, do so in moderation Either our client might have forgotten to tell us about any alcohol she is drinking, or she is a doing a great job! Any alcohol will have a negative impact on sporting performance and has little or no nutritional value. Our client should be advised of how many kj are in alcohol and that it does significantly contribute to the kj intake each day. Key Advantages in following this guideline: Better sports performance, no hang-overs, less kj intake! Key Disadvantages in following this guideline: You wont get drunk as often!

Question 4. Identify when and why you would refer this client on to another heath professional for additional support and advice (not necessarily nutritional) Our client presents with several factors after initial consultation which may require referral, they are:Injury this injury has initially been severe enough to cause her not to be training for 8 weeks, this may also cause her further issues and may mean we need her to see a physio, doctor or specialist to help her recover so she can train at 100% or near 100% and achieve her goals be being able to exercise.
Note: Food KJ and Nutritional Information referenced to Food Standards Australia and NZ Tuesday, 29 September 2009 18 | P a g e

Sport Performance Nutrition Case Study

Personal Trainer- We may need to refer our client to a personal trainer so she knows how she can optimise her training sessions and achieve maximal performance as well as to reach her weight loss goals. A personal trainer can also provide motivation on the exercise part of her weight loss. Iron Depletion noted by GP we should not be prescribing Iron supplements or other supplements as part of our clients nutrition plan without having a recent blood test and having the results again looked over by a medical professional. We would not know the impact if we prescribed with out referring on and may put the client in health danger, which is never a good idea! Excessive Sweater If our client loses large amounts of sweat during exercise, we should also refer on as we made not be able to prescribe enough fluid for the duration of the exercise as they simply sweat it faster than they can physically take it on. Eating Disorders Clinic- we need to have a look further back at our clients history- does she have a record of weight loss/ gain over the past 10 years or +/- 5-10 kg at any one time? It is possible she may have an eating disorder and may need to be referred on. Eating Di-orders clinics know how to handle all types of eating problems, even when we think we can as nutritionists, in some clinics, they also have psychologists as in some cases eating disorders are causing by other problems which a physiologist needs to work on first before the eating issues can be resolved. Other Nutritionist- As sad as it may sound, not all clients and experts see eye to eye, in some cases one client may be better suited to a colleague than another. If its not working and you are not getting the results, perhaps its time to refer on?

Note: Food KJ and Nutritional Information referenced to Food Standards Australia and NZ

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Sport Performance Nutrition Case Study

Question 5. Present a pre, during and post game food and fluid plan for an 11am Saturday netball game
TIME 7.00am 8.00am 9.00am 10.00am FOOD 2 Crumpets with Jam or Honey FLUID 1 glass water 250 ml Flavoured Milk 330ml 1 glass water- 250ml 1 glass water- 250ml Notes/ Comments (Nutritionist) Customer Notes/ Comments a good substitute for bagel and jam and milk a good sub for flat white! (our client already likes nut muesli bars so should be able to switch easily to this- watch fibre and fat content in bars tho) This should be drunk at start of your 20 minute warm up 30-60g CHO per hour- max 70g per hour- 1-2 g per minute. 1 bean = 1 g CHO 10g CHO + 17 G CHO = 27G CHO Swap your nut bar you have in afternoon for a great quality sports bar (must be a carb bar not a protein bar!)

Cereal Bar or Sports Carb Bar

10.30am 11.00am GAME (4 x 15 min quarters with 12-20 min breaks and injury time- approx 80-90 mins 11.15am first break

1 bottle sports drinkGatorade 500ml

Handful Jelly Beans or Snakes 10g (purchase small packets or count approx 10 jelly beans, just remember approx 1 bean for each minute you have been playing!

bottle of sports drink 250ml

If you try to follow the 1 jelly bean per minute you have been playing, its a good way to remember how much you need! This should be the left over drink from the first break- make sure you finish the bottle!

11.35 am - second break

bottle of sports drink 250ml 5 more jelly beans (purchase small packets or count approx 15 jelly beans, (or just remember 1 bean for each minute you have been playing!) 220g Tin of creamed rice (40G CHO) (Cause I know she loves rice!) 1 x Large Red Apple (20G CHO) cup almonds(15-20 G Protein) bottle of sports drink 250ml

500ml sports drink = 35g CHO so 17g CHO 5g CHO + 17 G CHO = 22G CHO

11.55pm Final Break!

12.15pm GAME FINISHED!

750ml bottle of sports drink (50G CHO)

17G CHO. Consume within 30 mins of game finishing. Need 1-2g CHO/kg plus .3g PRO/ kg within 30 minutes 75-150g CHO plus 22.5 g Protein

Now you can have a treat! Please ensure you pack this in your bag in the morning and count the almonds into a small bag to take to netball with you. Bring a spoon for creamed rice to have court side. Most tins now have a tear tab so you wont need a can opener!

1.00pm

1 glass water- 250ml

Note: Food KJ and Nutritional Information referenced to Food Standards Australia and NZ

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Sport Performance Nutrition Case Study

1.30pm 1/2 cup baked beans Baked Beans on English Split Muffin (40G CHO) at home. 1 glass water- 250ml I know you like tomato based pasta so this should not be too far away from that- enjoy!

Note: Food KJ and Nutritional Information referenced to Food Standards Australia and NZ

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