Build Muscle And Marathon Runners Need example essay topic

Big john's diet Over the 28 days I would think that big john will lose about 1 1/2 stone. I would aim to make him lose 4 lbs a week, through healthy diet of 3 meals a day which will provide all vitamins and minerals, also regular exercise. web Daily calorie intake - UK Department of Health Estimated Average Requirements (EAR) are a daily calorie intake of 1940 calories per day for women and 2550 for men. The average calorie requirement covers a wide range of individuals. Since most adults in the UK lead a sedentary lifestyle, these figures apply to adults with low activity levels.

Here are some meals that are suitable for john Breakfast - 1 glass of fruit julie, 2 slices of toast, cereals with semi-skimmed milk. Lunch- jacket potato with tuna, glass of water, banana, energy bar. Dinner - chicken in herb and tomato sauce with pasta with salad, apple pie Glass of water Breakfast - 1 glass of fruit juice, 2 slices of toast, cereals with semi-skimmed milk. Lunch- chicken and salad sandwich, glass of water, banana, and energy bar Dinner - spaghetti bologna ise with salad, glass of water. Breakfast - glass fruit juice, cereals, yoghurt, banana Lunch- chicken in pasta with salad and potatoes, energy drink, and 1 piece of fruit Dinner - steamed fish with fresh vegetables and potatoes, glass of water, Breakfast - glass of fruit juice, 2 slices of toast, porridge, piece of fruit Lunch- tuna and mayo sandwich, energy drink, piece of fruit, energy bar Dinner - mixed pasta with salad and potatoes, glass of water, 1 slice of carrot cake. Fluids - I have made john drink a pint of fluids with every meal, I did this to replace the fluid he will lose from the exercise he will be doing, and also he will be drinking constantly throughout the exercise - 3-4 pint a day Daily Exercise plan He will repeat this over the 4 weeks Monday - start with a light gym session because a person who is over weight can't go sight into exercise because there is a chance of suffering with high blood pressure and even a heart attack so you have toy gradually build up to a full work out.

Tuesday - john will start will a morning jog every day, he will play badminton because it is a game which will burn a lot of calories Wednesday - after the morning jog he will go swimming. Thursday - another gym session using machines such as tread mills and rowing machines. Friday - another swimming session after the jog and then in the evening a match of badminton. Saturday - he will take part in a circuit training session in the evening Sunday - I will let him have a day of rest and relaxation because after the hard week he needs rest to relax the muscles. 2, Footballers diet web Basically, carbohydrate foods should form the main part of any player's diet.

These come in two forms - sugars and starches. Starchy foods include bread, pasta and potatoes, whilst a quick energy "boost" can be obtained from foods snacks such as jelly babies, wine gums, jaffa cakes and energy bars. Any meals before a match shouldn't be closer than 2-3 hours before kick-off, and it's really important to replace the energy that has been used up during a game as quickly as possible afterwards. Its also worth remembering that training sessions can often use up as much energy as a game, so a good high carbohydrate diet is essential for 7 days of the week, not just on match day. Foods that are high in fat or protein only need to be eaten in moderate amounts, since they make only small contributions towards the energy that is needed for training and playing and, particularly in the case of high fat foods, can quickly cause weight gain.

Supplements In addition to general advice about the benefits of a good, high carbohydrate, the only supplements that we recommend for footballers are creatine and glucosamine. Creatine has been shown to be of benefit in improving player's capacity for high intensity, anerobic exercise, whilst recent research indicates that glucosamine seems to help in the prevention of certain injuries. Obviously individual players and clubs may use other supplements, but we are anxious to avoid the suggestion that supplements provide an excuse for a poor diet! Daily diet footballer Basically the footballers diet will be the same as johns but it will be set as 4 smaller meals a day and the day before matches and the days of matches they will eat 2-3 hours before the match and the player will eat lighter food similar to the foods john eats in his lunch and after matches to replace the vitamins and minerals lose when taking part in the matches they will eat meals such as: chicken pie with potatoes and fresh veg as this provides them all.

Fluids are very important to footballers as they train every day and in football matches player lose a lot of fluids through sweating, so a footballer needs to drink about 6-7 pints of fluids throughout the day everyday. Football players training program (Football fitness and skills - peter Edwards - 1997) Monday- hard fitness training such as long endurance running and high tempo shuttle running also some strength training - gym work Tuesday- - football related rhythm running and also some polymeric work, with some light stretching and ball work. Wednesday- usually a match day so in the morning a light tactical training session and ball work Thursday - as Saturdays match approaches from now its light shuttle runs and match situation ball work Friday- ball work and tactical preparation Saturday - light ball work in the morning, the before the game a good warm up and stretch, Sunday - a day of rest - this day is important to eat properly to replace all nutrients lost. 3, Marathon runner web 60 per cent of a marathon runner's diet should consist of your daily calories from foods which are high in carbohydrate including bread, pasta, potatoes, rice, beans, lentils, fruits and vegetables. Carbohydrate is stored in your muscles so that it is readily available for energy when you are running. Marathon runner should eat less protein as it helps build muscle and marathon runners need to be of a certain build. so they have no need for excess protein As footballers marathon runners should eat 2-4 hours before you exercise because some of the gastric juices in your stomach will be absorbed, leaving you feeling less hungry when you set off.

Water is a vital part of your diet. It helps get rid of heat through the skin by sweating; it enables your body to get rid of waste products and toxins and also helps to transport glucose in the blood to your muscles so that you can exercise. As a runner you need more than the eight glasses of water recommended for people who do no exercise. Try sipping on water throughout the day and eat plenty of high water-content foods such as tomatoes, soups and cucumber. Research has shown that the ideal meal to eat on the morning of a race should be high in carbohydrate with a little low-fat protein to make it more digestible. Something like lightly scrambled egg on toast is ideal.

Training Programme - web The long runs build up slowly and then taper off so you can recover and be fresh. Run them at an easy pace, or your target race pace, and enjoy them. Fart lek is going out for a run and making it up as you go, mixing fast with slow, walk with run, hills with flat. Enjoy them. Intervals help to improve your fitness and increase your pace.

Run them at a pace that means you can complete the session. For 1 minute efforts recover for 1 minute with a walk. Equate the recovery time to the effort time on the other sessions. Vary the surfaces you run on. Grass is kind on joints but remember that in the marathon you run on road. If you have not raced already, find a local race or two and fit it in with the programme where it is relevant.

Early on a 10 K race and around Week 10 try a half marathon. If you want to cross train or work out in the gym you can. Be sensible and fit it in so that you get your recovery periods. Don't substitute for running though. You are not cycling around 26.2 miles. All sessions should follow a 5 minute gentle warm up and stretch routine.

Stretches should be static and eased into. Stretch afterwards also. A heart rate monitor is a good investment. You will know exactly what your body is doing and how it is reacting to the demands. Run at approximately 75% of your maximum which is simply (220 - age) x 75/100. On the steady run, increase it slightly to a rate you feel comfortable with and one that allows you to finish your run.

When doing the intervals your heart rate may be higher. Don't run over 90% of maximum. If you want advice on monitors call me at London Fitness. web WEEK MON TUE WED THURS FRI SAT SUN 1 RD 2 Ms 3 Me RD 6 x 1 min RD 4 Me 2 RD 2 Ms 3 Me RD 6 x 1 min RD 4 Me 3 RD 3 Ms 5 Me RD 8 x 1 min RD 6 Me 4 RD 5 Ms RD RD RACE RD RD Key: M = Miles,'s = steady, e = easy, min = minutes, sec = seconds, RD = rest day Eating plan from -- web Go! A few days before the race and there is still plenty to do.

You should concentrate on eating a high carbohydrate diet so that your muscles are constantly re-fuelled. And there are other rules too: Don't try anything new: if you are handed free samples of snacks when you go to collect your number from the exhibition, save them until after the race. You may find that they cause gastro-intestinal upset. Pasta party: ideally you should eat your last big meal at lunch-time on the Saturday before the race, so head on down to the pasta party. Have a light evening meal and a bed-time snack. Don't go to bed feeling hungry.

Race morning: there are no hard and fast rules here, only to leave enough time for your pre-race meal to digest so that you don't feel uncomfortably full. In general a large meal takes around four hours to digest, a smaller meal up to two hours. Do not be tempted by a hotel breakfast or try anything new at this stage. Drink plenty of fluids in the 2-3 hours before you start and a small cup of water about ten minutes before the gun goes. Drinks to avoid: steer clear of caffeine-based drinks such as tea, coffee and cola as well as alcohol which can all promote dehydration. Fizzy drinks can cause bloating.

Drinking in the race: Rule number one is to drink before you are thirsty. The sensation of thirst is your body's way of telling you that it is already becoming dehydrated - the last thing you need during a race - and you could have lost around one per cent of your body weight by then. Start drinking fluids as early as you can and take a few sips every 15-20 minutes throughout the race. Remember that in hot and humid weather you will need to drink more.

So you think it's all over? What you eat and drink after the marathon influences how quickly you recover: Recovery fluids: Try fresh fruit juice which will supply carbohydrate, fluid and electrolytes or body salts - dilute with water if it tastes too acidic. Water will replace fluids as well as any commercial drink. Eat within four hours: As a guideline you should aim to eat 0.5 grams of carbohydrate for every pound of body weight 2-3 hours after you finish topping up your depleted glycogen stores. EVALUATION I think that these plans will work if they are stuck to. For john because he is looking to lose weight I have made his calorie intake per day the 2000 and with the amount of exercise he is doing I think that he will lose weight and when he reaches his optimal weight he should increase his calorie intake to 2550 which is the recommended daily amount but he also has to keep up the exercise so he stays at that weight, with all 3 of the people I have chosen not to use supplements because there diet is creating enough vitamins and minerals and also energy for them to do there chosen exercise.

I have chosen these amounts of protein for john and there marathon runner because they are not looking to build muscle as the footballer does. Carbo-loading web Some athletes today are loading up on complex carbohydrates in order to increase glycogen (animal carbohydrate) stores in muscles. Building glycogen reserves may improve endurance in some activities, such as running marathons. I think this is a good idea for the marathon runners as they will last longer without a carob top up making them be able to run for longer. Sticking to these plans will also effect you by lessening the chances of getting high blood pressure and coronary heart disease because the person is eating healthy and doing regular exercise which helps fight against these problems. BIBLIOGRAPHY web web web web web

Bibliography

Football fitness and skills - peter Edwards - 1997).