Question

Explain meal planning guidelines for various physical activities with a sample menu.

Answer 1

The following guidelines can help in meal planning for various physical activities.

1. As an athlete, one needs to consume plenty of carbohydrates, protein, and healthy fats for energy and increased muscle capacity.
2. Daily calorie requirements vary depending upon the age, gender, body type, and type of activity one is engaged in.
3. Eating regular meals at constant intervals during the day is ideal for most athletes. It ensures getting enough nutrition, balances blood-sugar levels, and maintains a healthy hormonal level in the body.
4. Consuming foods and drinks filled with sugar, such as soda, can cause blood sugar spikes. This is not ideal for athletes who rely on endurance or prolonged energy sources.
5. Higher intake carbohydrates and protein for breakfast helps to give energy, right from the start of the day.
6. Low-calorie meals for lunch, consisting of fruits and vegetables, increase the amount of nutrients in the body.
7. Dinner should be well-balanced and rich in protein, fibres, healthy fats, vitamins, and carbohydrates.
8. Avoid taking late might meals. Consume dinner at proper time.
9. Select foods that are not overly processed. Such foods contain too many additives such as artificial colouring, flavours, and preservatives to name a few. Instead, select foods that are more in their natural state.
10. Select foods with a complete ratio of amino acids, such as those from animal sources, over plant sources. If one is vegetarian, it will be a good idea to combine different vegetarian food items to ensure that the amino acid requirement of the body is met with.
11. Intake of saturated fats should be kept to a minimum.
12. Unsaturated fats should form the bulk of fatty acid intake. These unsaturated fats act as a secondary source of energy during exercise and have an important role in the production of hormones, including those required for maximum performance such as growth hormone and adrenaline.
13. Make sure, vitamins and minerals are included in the diet. They are responsible for everything, from ensuring effective production of glycogen to maintaining healthy bones; from protecting cell-damage to maintaining eyesight.
14. Water intake should be an important part of the routine. Water should be taken slowly and not at once.

Sample menu:

Diet A: 7000 Kcal
Meal	Preparation	Raw weight
Bed Tea	1 cup (with milk and 2 tsp. sugar) Biscuits (6 nos.)	120 ml 20 g
Breakfast	Bread (8 slices) Butter (3 Pck-10*3) Jam (5 tsp.) Eggs (4 nos.) Cornflakes (6 tbsp.) Milk (with 2 tsp. sugar)	160 g 30 g 25 g 200 g 30 g 220 ml
Mid-Morning	Lime juice (with 3 tsp. sugar)	220 ml
Lunch	Rice Chapatis (6 nos.) Dal Vegetable curry (2 katori) Curd (1 cup) Fruit (2 nos.)	300 g 180 g 60 g 300 g 125 g 200 g
Evening (4:00 pm)	Biscuits (4 nos.) Tea (with milk and 2 tsp. sugar) Mutton burger/non-veg snack (3 nos.) Mutton burger/non-veg snack (3 nos.)	20 g 120 ml 150 g 150 g
Evening (6:00 pm)	Lime juice (with 3 tsp. sugar)	220 ml
Dinner	Rice/Chapati Dal Vegetable curry (2 katori) Mutton Preparation (Chicken/Mutton-boneless) For Vegetarians: Soya Bean preparation {Nutri-nuggets) Cheese (2 pieces) Dessert (1 serving) Curd (1 cup)	250 g 50 g 250 g 250 g 40 g 50 g 150 g 125 g
Bedtime	Warm Milk (with 2 tsp. Sugar) Fruit (1 no.)	250 ml 150 g