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A SAMPLE DIET PLAN FOR GYMNAST Getting good nutrition is a part of healthy life style. Sports people need to concentrate more on healthy life style. Among different sports items GYMNASTICS is major a
A SAMPLE DIET PLAN FOR GYMNAST
Getting good nutrition is a part of healthy life style. Sports people need to concentrate more on healthy life style. Among different sports items GYMNASTICS is major and very extraordinary item. A gymnast should maintain a healthy life style for an accurate performance. Here I am going to describe a sample diet plan for gymnast based on some references.A gymnast need a muscular and lean body.
for example we are going to see a 5 feet 2 inch 104 LB weight girl aged 19 years old.
here the personal goal of calorie is 2200 calories.
USDA choose my plate website we can use here to calculate the calories for each food items(Choose myplate.gov)
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35% *********** CaloriesOK Carbohydrate ********* g320 gOK Carbohydrate ** ************** * *** *********** ******************* ******* *** ********** ******** ***** ****** ** ******** gNo ***** ****** or ************ ********** 55 *** gOK Total ***** * *** *********** ********************* Fat< 10% Calories5% *************************** ***** ***** ****** ** Limit5% CaloriesNo Daily Target ** ********************** FatNo ***** ****** ** ******** CaloriesNo Daily ****** ** Limit Linoleic **** ******** *** **************** **** ** ************* * 10% Calories5% ************************ Acid ** Calories)***06 * *** *********** *************************** **** ******** g08 ************* * * ***** ***** ****** or ******* **** ***** ****** or ************ 3 * ***** ***** ****** ** ******** **** ***** ****** ** ********************** *** ***** ***************************** ************************ mg1542 mgOK Potassium4700 ****** ****************** **** mg1959 *************** ******* ************* mg21 ****************** ***** mgOK Phosphorus700 ****** **************** ****** µgOK Zinc8 **** mgOK VitaminsTargetAverage ******************** **** *** RAE2005 µg RAEOK Vitamin **** mg31 ************* B1224 ***** µgOK Vitamin C75 ***** ************* *** **** µgUnder Vitamin E15 ** **** ** ************* K90 ****** **************** µg ****** µg **************** **** mgOK Riboflavin11 **** ************** mg34 **************** ***** ********************** **************** ******** **** ************** Did * ********** ** *** ****** ozOKVegetables3 ****** *** ****** cup(s)OKFruits2 ****** *** **** ************** cup(s) *** **** *************** ****** oz per ****** ********* *** *** **** *************** **** ********************* Calories2200 per ************** ********** 55 * *** ***** ************ ******* ** * *** ***** ************* 2300 mg *** day1959 ********************************* **** ***** ******************************************* ************ *** cup(s)2 ******* ******* ozEaten7½ ***** ******* cup(s)3 cup(s)6½ ******************************************* ****** ***** ******* slice ***** ***** whole wheat1 table ***** peanut ******* cup ***** garden ******* ******* tomato carrot ** ******** *** * *** ******* with 1 table ***** ***** oil1 ***** ***** sunflower seeds ****** *** roasted1 ****** pancake1 *** ************ ******* * ½ cup ***** * ounce ******* 1 ** cup ********** * ***** ******* * ***** spoon *** * *** ************* ****** ***** ****** ***** **** ******* **** *** eaten½ *** brown **** ****** ** **** ** *** ****** *** salad ****** avocado ******* ****** ****** ** ********** *** ****** beans ****** **** dry no *** **** added1 ********* ***** plain yogurt *** freeNutrient ******* *** Cup ********** * ****** ******* * 1/2 *** ****** : * ***** ****** * * ** *** vegetables * 1 *** diarySNACK1 *** ** *** Granola *** **** ***** *** nuts ******** *** **** *** *** ***** ******* *** ******* without **************** intake: ** ***** ****** * ½ ***** ******* ** *** ************* cup ****** ***** **** **** **** cooked **** **** ******* *** ***** ****** avocado ******* tomato ******* ** dressing1 *** cooked **** brown ****** ***** **** no *** ******** *** ***** ***** ***** 100% ******* *** Fruit *** ***** ******* ******** ***** ****** ******* ***** ********** ****** ******** ****** ******* ***************** ******* * ** *** ********** * ½ *** ****** * *** *** ***** : * ½ ***** ****** : * ***** ***** *** * * ½ ***** ************** ***** CALORIES: 1998BREAKFAST: *** CALORIESLUNCH : *** ************** * 707 ************* : 221 CALORIES NutrientsTargetAverage EatenStatus Total Calories2200 ************ CaloriesOK Protein ******** *** gOK Protein ** ************** - *** *********** CaloriesOK Carbohydrate (g)***130 **** ***************** ** ************** - *** *********** ******************* Fiber25 g30 ********** ******** ***** ****** ** ******** *** ***** ****** ** ************ ********** ** *** ********** ***** * *** Calories28% ********************* Fat< 10% ********** *************************** ***** Daily Target ** ******* ********** ***** Target ** Limit Monounsaturated FatNo ***** ****** ** ******** ********** Daily ****** or Limit Linoleic Acid ******** g15 gOK Linoleic **** ** ************* - *** ********** ************************ Acid (% ************** - *** *********** *************************** Acid ******** *** ************* 3 - EPANo ***** Target ** ****** mgNo Daily Target ** ************ * - ***** Daily Target ** Limit2 **** Daily ****** or ********************** 300 ***** ***************************** ************************ ****** mgOK Potassium4700 ****** ********************* **** mg2087 mgOK Copper900 ******* µgOK Iron18 **** ****************** ***** ******************* ****** mgOK Selenium55 µg110 µgOK Zinc8 **** ***************************** ******************** A700 µg ******* *** ************** **** **** ************* B1224 ***** µgOK Vitamin *** ***** ************* *** µg6 µgUnder Vitamin *** ** **** mg ************* K90 ****** **************** *** DFE624 µg **************** mg16 ****************** **** mgOK Niacin14 mg24 mgOK Choline425 ***** ***************** ******** **** TargetEatenHow *** * ********** ** per day7 ozOKVegetables3 ****** per day3 *************** ****** *** **** cup(s)OKDairy3 cup(s) *** **** *************** ****** ** per ****** ********* tsp per **** *************** **** LimitEatenStatusTotal ************ *** day1998OKAdded ********** ** * *** ***** ************ ******* ** * per ***** ************* 2300 mg *** ******* **************** **** ***** ************* Group *********** ********************************************** ************ *** ******* ******* ******* ******** *** ******* cup(s)3 ********* ****************************