1. Biology Lim Jing 3S307 Nick Lee 3S316

2. Target Audience Short distance sprinters in Hwa Chong. Age: 13-16 One can see the importance of a healthy diet for them Training Schedule (5 times a week): Monday, Tuesday, Wednesday, Friday, Saturday

3. Target Food Stall Western Food Stall Food Item: Mushroom Cheese Spaghetti

4. Requirements of Sprinters We have identified three focus areas: Carbohydrates Protein Fats (less) Fats Proteins Carbs

5. Carbohydrates (I) Essential for maintaining the body’s energy levels Fuel the body with energy promptly during short, vigorous bursts of activities Stored as glycogen by enzyme insulin in humans and other animals Decline in muscular glycogen levels is related to chronic fatigue (hampering athlete’s potential)

6. Carbohydrates (II) Short-distance sprinters utilises weight training However this should not be done in a glycogen depleted state As it reduces the maximal anabolic response Intake for athletes: 6-10g/kg of body mass 13-16 years old (about 50kg): 300-500g of carbohydrates daily

7. Proteins (I) Organic compounds made up of amino acids 20% of the amino acids are obtained through our diet Required for: – Synthesis of protoplasm – Stimulate the growth and repair of bones, ligaments and muscles – Formation of antibodies

8. Proteins (II) Ensures that the sprinter: – Performs maximally – Muscles not overworked Intake for sprinters: 1.4g/kg 50 kg sprinter: 70g of proteins daily

9. Fats (I) Essential for bodily processes Provide fatty acids Which are important for the proper structure and function of cells Fatty acids like omega-3 and omega-6 must be obtained from food Fats aid in the transport of Vitamin D which help athletes’ bone formation

10. Fats (II) Should be consumed only to stimulate the fat- burning process and not to pack up body fat

11. Mushroom Cheese Spaghetti Spaghetti( g) Creamy Mushroom Mix (g) Milk(g)Garlic(g) Total 173g (g) Percentage of Calories Calories131.040.050.08.0 222100% Carbohydrat es 35.56.04.02.035.864.5% Proteins4.80.72.70.28.214.7% Fats0.82.02.705.422.0% *Assuming that 1g of carbohydrate = 4 kcal, 1g of protein = 4 kcal, 1g of fat = 9 kcal. The amount of carbohydrates is insufficient for a sprinter. Assuming a sprinter needs 330g of carbohydrates per day, and that he takes three meals, each meal should contain 110g of carbohydrates. Proteins are also insufficient, as based on the above concept One meal should contain 23.3g of proteins The amount of fat is too high, taking over 20% of the calories of the meal Thus 74g more carbohydrates and 15g more proteins needed Fat content should be reduced.

12. Proposed Meal: All for Athlete Mushroom Cheese Spaghetti 173 (g) Hard-boiled Egg 136g (g) Baked Russet- Potato 143g (g) Banana 182g (g) Total(g) Percentage of Calories Calories222.0211.0134.0182.0749.0 100% Carbohydrates35.84.033.744.1117.662.8% Proteins8.217.03.31.830.316.2% Fats5.47.40.20.613.616.3% *Assuming that 1g of carbohydrate = 4 kcal, 1g of protein = 4 kcal, 1g of fat = 9 kcal. Amount of carbohydrates is ample for a sprinter’s dietary needs 117.6g of carbs per meal, compared to the previous 35.8g Proteins are also sufficient: 30.3g of protein, compared to only 8.2g of protein The percentage of fats has been reduced as compared to the previous meal, dropping below the 20% level. This is less than the average person’s intake and suitable for a sprinter which would desire the least amount of fats in his meal.

13. Cost Type of FoodCost($) Mushroom Cheese Spaghetti1.80 Hard-Boiled Egg0.40 Baked Russet Potato0.30 Banana0.50 Total3.00 This brings us nicely to a total cost of $3.00. We will call this meal the “All for Athlete”, aptly suited for its name as it caters specifically to sprinters and yet also complements the dietary needs of all athletes.

14. References http://www.thedietchannel.com/Unsaturated-Fat.htm http://www.abbott.com.sg/idecide/Tools/tools_tips_guides_calorie_favourite_loc al_food.asp http://www.abbott.com.sg/idecide/Tools/tools_tips_guides_calorie_favourite_loc al_food.asp http://www.sgclub.com/singapore/calories_common_local_151989.html http://www.healthline.com/hlbook/nut-carbohydrate-requirements http://speedendurance.com/2007/12/20/nutrition-for-sprints-iaaf-nutrition-for- athletics/ http://speedendurance.com/2007/12/20/nutrition-for-sprints-iaaf-nutrition-for- athletics/ http://caloriecount.about.com/calories-stonyfield-farm-whole-milk-i88686 http://caloriecount.about.com/calories-garlic-i11215?size=4 http://www.thecaloriecounter.com/Foods/1100/43217/Food.aspx http://www.ez-calculators.com/measurement-conversion-calculator.htm http://www.gyminee.com/foods/lauras_lean_ground_beef_96-4 http://www.meals.com/Recipes/Spaghetti-in-Mushroom-Cheese- Sauce.aspx?recipeid=143861 http://www.meals.com/Recipes/Spaghetti-in-Mushroom-Cheese- Sauce.aspx?recipeid=143861 http://caloriecount.about.com/calories-spaghetti-i20321 http://caloriecount.about.com/calories-maggi-creamy-mushroom-soup-mix- i134767 http://caloriecount.about.com/calories-maggi-creamy-mushroom-soup-mix- i134767

15. THANK YOU Any Questions?