1. Ng Chow Hui 3S313 Tan Wei Jie 3S321 Nutrients – Problem-Based Learning

2. Introduction Target 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

3. Sprinters’ dietary needs Carbohydrate 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.

4. Sprinters’ dietary needs Protein 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 training The 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.

5. Sprinters’ dietary needs Fat 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.

6. Evaluation of Chicken Rice Ingredients Chicken Rice 200g Lean Chicken Meat 30g Nutritional value of chicken rice Chicken rice (g)Chicken (g)Total (g) Carbohydrate62.70 Protein4913 Fat70.97.9 Sprinters 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)

7. Proposed meal Ingredients: 1. Salmon (100g) 2. Rice (420g cooked) 3. Banana (Medium - 7 inch) 4. Skim milk (One cup - 245ml) Costs Salmon : $2 Rice : 30 cents Skim Milk : 50 cents Banana : 20 cents Total : $3

8. Proposed meal 1. Salmon is marinated with ginger, garlic, pepper etc. for 5 minutes 2. The marinated salmon is placed on a foil and placed in an oven 3. Set the oven at 230 degree Celsius 4. Let the salmon bake for 15 minutes in the oven Salmon 1. The banana peel is removed and cut to smaller slices 2. The sliced banana is blended together with skim milk Milk Shake 1. Rice is cooked in a rice cooker Rice

9. Comparison between Chicken Rice and our proposed meal Sprinters’ dietary needs (per meal) Proposed mealChicken rice Amount (g)Percentage of calories (%) Amount (g)Percentage of calories (%) Carbohydrate18163 68 Protein47161314 Fat1411818

10. Comparison between Chicken Rice and our proposed meal Although 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.

11. Refrences Nutritional Information http://www.nutritiondata.com http://www.iloveindia.com/nutrition/milk/skim-milk-nutrition.html http://www.topendsports.com/nutrition/protein-shakes.htm http://www.healthline.com http://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=e gg+for+athlete&source=bl&ots=K52lFbS68q&sig=HR0umUA_ivZg1KrjMWUM5yM Hwkw&hl=en&ei=lLQXStevIJKTkAWKmPzjDA&sa=X&oi=book_result&ct=result&r esnum=5#PPA190,M1 http://ezinearticles.com/?Banana-Nutrition-Facts---Why-Athletes-Love- Them&id=2173296 http://www.ext.colostate.edu/pubs/foodnut/09355.html http://www.umm.edu/altmed/articles/omega-3-000316.htm http://www.answerfitness.com/162/skim-milk-healthy-food-of-the-day/ http://www.goya.com/english/nutrition/basics_rice.html http://www.nutritiondata.com http://www.iloveindia.com/nutrition/milk/skim-milk-nutrition.html http://www.topendsports.com/nutrition/protein-shakes.htm http://www.healthline.com http://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=e gg+for+athlete&source=bl&ots=K52lFbS68q&sig=HR0umUA_ivZg1KrjMWUM5yM Hwkw&hl=en&ei=lLQXStevIJKTkAWKmPzjDA&sa=X&oi=book_result&ct=result&r esnum=5#PPA190,M1 http://ezinearticles.com/?Banana-Nutrition-Facts---Why-Athletes-Love- Them&id=2173296 http://www.ext.colostate.edu/pubs/foodnut/09355.html http://www.umm.edu/altmed/articles/omega-3-000316.htm http://www.answerfitness.com/162/skim-milk-healthy-food-of-the-day/ http://www.goya.com/english/nutrition/basics_rice.html