QKU 3093 – PEMAKANAN SUKAN (KUMPULAN A)

MEAL PROPOSAL

NAME MATRIC NUMBER

MUHAMMAD FARHAN BIN SOLIHAN D20161073321

MOHAMMAD AFIQ BIN BAKERI D20161073317

MUHAMAD NOOR ALEF BIN SUMADI D20161073310

MOHAMAD HUZAIRI BIN USMAN D20161073303

TRAINING SCENARIO
1. Sport: Football
2. Dominant Energy System: Creatine Phosphate(ATP PC) System, Lactic Acid System
And Aerobic System
3. Training macro cycle: General preparatory phase
Phase Intensity Reps Sets Rest
Endurance
- Dribble and 70 - 80 3-4 2 60 - 90 sec
run
Strength
90 - 120
- Dumbbell 70 – 80 20 3
sec
squat
Power
90 – 120
- Standing 80 - 90 10 3
sec
broad jump

4. Training objectives:
4.1 Endurance – to improve overall fitness and to become capable of carrying out
activities with reduce strains
4.2 Strength – to increase the mass of muscles (quadriceps, gluteus maximus,
hamstring, gastronemius, bicep, triceps, pectoralis major, abdominal muscle)
4.3 Power – to enable an athlete to apply the greatest amount of their maximal
strength
5. Training details:
5.1 Frequency: 6 days/week
5.2 Intensity: Low to Medium
5.3 Type: Endurance, Strength and Power
5.4 Duration: 2-3 hours/twice daily (Morning and evening)
6. Meal details
a. Type: Recovery meal
b. Calories: 750-800
c. Meal time: Dinner
PLANNING AND PREPARATION OF A MEAL FOR AN ATHLETE DURING A
GENERAL PREPARATORY PHASE OF TRAINING
1. Meal time: Dinner 7 pm
2. Calories: 750 kcal
3. Nutrition objectives: Recovery and supply energy for next training
4. Macronutrients distribution (type, percentage of total Calories and amount used)

% of Calorie Justification
Amount
Macronutrient Total
(g)
Calories
Carbohydrate 50 375 95 To prepare more energy before
performance.
Fat 20 150 37 To restore energy for next
energy for training.
Protein 30 225 56 To repair the damage muscle
and tissues after training.

5. Main ingredients/food items and justification for the use of the ingredients:

Macronutrient Ingredient/Food Justification for using

item
Broccoli Give minerals and contain Vitamin B6 helps
form red blood cells after using much
oxygen while training
Carrot Contain a lot of beta-carotene, which serves
as an antioxidant that helps the body to fight
against free radicals. It also help slows down
the aging of cells and various negative effect
Carbohydrate associated with aging.
Pepper Prevent cell damages and strengthens bone
and antioxidants vitamin A and C
Rice Stabilize blood sugar levels and slow down
the aging process.
Lime Dietary supplement that contain calcium
carbonate helps gains muscles tissue after
training
Salted Butter Contains beneficial fat called lauric acid, a
medium-chain fatty acid that’s easily
absorbed and used by the body for energy.
Fat

Chicken Muscle support. L-valine is used in muscle

Breast/Dice metabolism and to repair muscle tissue after
Protein body used for training.
Immune system support. L-valine may help
to regulate the immune system for athlete
 6. Macronutrient composition analysis:
Carbohydrate Fat Protein
Ingredient/Food Amount
Amount Amount Amount
item (g) Calories Calories Calories
(g) (g) (g)
Rice 70 50 200 1.5 6 12 48
Carrot 45 15 60 2.5 10 3 12
Broccoli 40 16 64 1.4 5.6 2 8
Salted Butter 30 0 0 11.6 46.4 2.2 8.8
Pepper 20 4.5 18 1.2 4.8 1 4
Chicken 100 0 0.1 17 68 35 140
Breast/Dice
Lime 40 9.4 38 1.2 4.8 1 4
Total 345 94.9 380 36.4 145.6 56.2 224.8
Percentage 50.6 19.4 30

750.4 kcal /

7. Cooking instructions
Name: Winner Winner Chicken Dinner for Athlete

1. Grilled Chicken Breast

 Heat grill to medium-high.
 Season chicken breasts with salt and pepper.
 Put butter on the grill and place chicken on grill (if using skin-on chicken, place skin
side down on grill).
 Grill chicken, without turning, 6 to 10 minutes for boneless chicken.
 Flip and grill until cooked through (160 degrees, 8 to 10 minutes more.)

2. Roasted broccoli and carrot

 In a bowl, combine broccoli, carrots, salt, and pepper. Toss to distribute.
 Arrange vegetables in a single layer on a baking sheet.
 Bake in a 450 F oven for about 15 to 20 minutes or until the vegetables are tender-
crisp and lightly browned.
 Transfer vegetables to a large bowl. Gently toss to evenly distribute. Serve hot.