Ng Chow Hui 3S313Tan Wei Jie 3S321

Nutrients – Problem-Based Learning

IntroductionTarget group

Hwa Chong Track and Field team sprinters aged 13-16

Comparison stall Chicken rice store

Sprinters training schedule (5 times a week) Monday: Sprints training (speed training and starts) Tuesday: Weight training Wednesday: Speed drills Friday: Endurance training Saturday: Relay

Sprinters’ dietary needsCarbohydrate

Carbohydrate is stored as glycogen, which is stored in the muscles and liver.

During short, intense bouts of exercise such as sprinting, there is a continual loss of glycogen from the active skeletal muscle during the prolonged exercise.

When the glycogen stores become depleted the athlete will not be able to exercise intensely and will experience fatigue

If there is not enough carbohydrates to refill the stores that are depleted in each workout, there may not have enough carbohydrates available during ensuing workouts.

A 50kg sprinter should consume between 250 to 500 grams of carbohydrates. 

Sprinters’ dietary needsProtein

made up of chains of amino acids. are required in the synthesis of enzymes and

some hormones essential for the repair of bones, tendons,

ligaments and muscles crucial to sprinters due to their vigorous trainingThe recommendation for strength and

endurance athletes ranges from 1.2 to a maximum of 2.0 grams per kilogram.

This implies that a 50kg athlete requires 60 to 100 grams of protein per day.

Sprinters’ dietary needsFat

essential for the proper functioning of the body as it provides essential fatty acids

aid in the transport of fat-soluble vitamins in the body

Two main groups Saturated fats -  biggest dietary cause of high low-density

lipoprotein (commonly known as bad cholesterol) levels Unsaturated fats - help to lower blood cholesterol, but

they still need to be limited as they contain high amounts of calories and may cause obesity.

unable to be of much use during a sprinter's high intensity trainings

Fat intake should contribute no more than 30% of the total daily caloric intake to promote health and well-being. As athletes, sprinters should reduce their fat intake to about 20% of their calorie intake.

Evaluation of Chicken Rice Ingredients

Chicken Rice 200gLean Chicken Meat 30g

Nutritional value of chicken rice

Chicken rice (g)

Chicken (g) Total (g)

Carbohydrate

62.7 0 62.7

Protein 4 9 13

Fat 7 0.9 7.9Sprinters require between 250 to 500g of carbohydrates, 62.7g of carbohydrates per meal, it is unlikely that they will receive adequate carbohydrates.

A 50kg athlete requires 60 to 100 grams of protein per day, while a plate of chicken rice only provides 12g of protein. 

Amount of fat found in the chicken rice is acceptable as the amount of energy found in the fat is less than 30% of the total amount of energy present in a plate of chicken rice (assuming that 1g of fat = 9 calories)

Proposed mealIngredients:1. Salmon (100g)2. Rice (420g cooked)3. Banana (Medium - 7 inch)4. Skim milk (One cup - 245ml)

CostsSalmon : $2Rice : 30 centsSkim Milk : 50 centsBanana : 20 centsTotal : $3

Proposed meal

Comparison between Chicken Rice and our proposed meal

Sprinters’ dietary needs (per meal)

Proposed meal Chicken rice

Amount (g)

Percentage of

calories (%)

Amount (g)

Percentage of

calories (%)

Carbohydrate

181 63 63 68

Protein 47 16 13 14

Fat 14 11 8 18

Comparison between Chicken Rice and our proposed mealAlthough the percentage of carbohydrate, protein and

fat of chicken rice is acceptable, the amount is not adequate.

A 50kg sprinter requires 250g - 500g of carbohydrate a day which equates to 83g - 167g of carbohydrates a meal (assuming there are 3 meals in a day). However, a meal of chicken rice only provide 63g of carbohydrate.

A 50kg sprinter also requires 60 to 100 grams of protein per day, which equates to 20 to 33 grams of protein per meal (assuming there are 3 meals in a day). Chicken rice only provide 13g of protein which is also not enough for sprinters.

The percentage of fat in chicken rice is acceptable because amount of energy found in the fat is less than 30% of the total amount of energy present in a plate of chicken rice (assuming that 1g of fat = 9 calories).

The amount and percentage of carbohydrate, protein and fat in our proposed meal is adequate for sprinters.

Refrences Nutritional Information

http://www.nutritiondata.comhttp://www.iloveindia.com/nutrition/milk/skim-milk-nutrition.html

http://www.topendsports.com/nutrition/protein-shakes.htm

http://www.healthline.comhttp://nutrition.about.com/od/basicnutritionecourse/a/carbohydrates_2.htm

http://www.dietsite.com/dt/sportsnutrition/NutrientsAthletes/nutrients_2.asp

http://books.google.com/books?id=c2ZyQYTqzk0C&pg=PA190&lpg=PA190&dq=egg+for+athlete&source=bl&ots=K52lFbS68q&sig=HR0umUA_ivZg1KrjMWUM5yMHwkw&hl=en&ei=lLQXStevIJKTkAWKmPzjDA&sa=X&oi=book_result&ct=result&resnum=5#PPA190,M1

http://ezinearticles.com/?Banana-Nutrition-Facts---Why-Athletes-Love-Them&id=2173296http://www.ext.colostate.edu/pubs/foodnut/09355.htmlhttp://www.umm.edu/altmed/articles/omega-3-000316.htmhttp://www.answerfitness.com/162/skim-milk-healthy-food-of-the-day/http://www.goya.com/english/nutrition/basics_rice.html