A Meal for a Soccer Athlete.docx
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Name : Khotimah Anna Saputri Id number : 220110110004 Class : A A Meal for a Soccer Athlete Total proportion calorie for soccer athlete is 60!0" of carboh#drate$ 101%" 202%" fat$ and &itamin$ mineral$ and 'ater of enou(h) The calorie and protein need athlete more 'ith a(e$ nutrition$ and e*ercise period of time) The conclusion needs athlete is &er# tall until more than 4%00 +ilo calorie or an a&era(e of 1)% , 2 times tha ordinar# person on the a(e and nutritional status of the same) -*ample of food for Soccer Athlete : At 0%).0 o/cloc+ : ardboiled e(( or half ripe 1 item3 : S'eet tea 1 (lass3 BREAKFAST At 0!).0 o/cloc+ : ice 1 5 plate medium3 a+e chic+en 'ithout s+in 1 piece medium3 7acaroni schotel 1 piece medium3 Saut8in( (reen beans 9 9 shrimp (lass noodles 1 cup3 Star fruit uice 1 cup3 At 10:00 o/cloc+ : A(ara(ar contents biscuits 1 piece3 ;ettuce pieces 1 cup3 LUNCH At 12)00 o/cloc+ : ice 2 plates are3 <ish (rilled #ello' spice 1 piece medium3 Kno' the content of =uail e((s and (rilled (round beef cut 1 medium3 >e(etable acid 1 cup3 ?apa#a cut 1 medium3 S'eet tea 1 cup3 At 16)00 o/cloc+ : ;emper 1 piece3 S'eet tea 1 cup3 DINNER At 1@)00 o/cloc+ : ice 1 5 plate is3 rilled chic+en 1 piece3 Salad$ finel# corn$ carrots$ potatoes on(+lo+ 1 ser&in(3 Soup &e(etables 1 cup3 a+ed potato fritters 1 piece medium3 Bran(es 1 piece3 At 21:00 o/cloc+ : ;onton( noodles 1 piece3 ;ettuce fruit 1 cup3 At 22:00 o/cloc+ : S+im mil+ 1 cup3 Source : Supri#ono)$S)K7)$ 7)Kes) 2012) Accessed on 10 Bctober 2014 in http: (iDi)dep+es)(o)id mempersiap+anma+ananba(iatletsepa+bola
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Transcript of A Meal for a Soccer Athlete.docx
Name : Khotimah Anna SaputriId number : 220110110004Class : AA Meal for a Soccer Athlete
Total proportion calorie for soccer athlete is 60-70% of carbohydrate, 10-15% of protein, 20-25% fat, and vitamin, mineral, and water of enough. The calorie and protein needs of soccer athlete more with age, nutrition, and exercise period of time. The conclusion needs calorie on athlete is very tall until more than 4500 kilo calorie or an average of 1.5 2 times than the ordinary person on the age and nutritional status of the same.
Example of food for Soccer Athlete :At 05.30 oclock: * Hard-boiled egg or half ripe (1 item): * Sweet tea (1 glass)BREAKFAST At 07.30 oclock: * Rice (1 plate medium) * Bake chicken without skin (1 piece medium) * Macaroni schotel (1 piece medium) * Sauting green beans + + shrimp glass noodles (1 cup) * Star fruit juice (1 cup) At 10:00 oclock : * Agar-agar contents biscuits (1 piece) * Lettuce pieces (1 cup) LUNCH At 12.00 oclock : * Rice (2 plates are) * Fish grilled yellow spice (1 piece medium) * Know the content of quail eggs and grilled ground beef (cut 1 medium) * Vegetable acid (1 cup) * Papaya (cut 1 medium) * Sweet tea (1 cup) At 16.00 oclock: * Lemper (1 piece) * Sweet tea (1 cup) DINNER At 19.00 oclock: * Rice (1 plate is) * Grilled chicken (1 piece) * Salad, finely corn, carrots, potatoes ongklok (1 serving) * Soup vegetables (1 cup) * Baked potato fritters (1 piece medium) * Oranges (1 piece) At 21:00 oclock: * Lontong noodles (1 piece) * Lettuce fruit (1 cup) At 22:00 oclock : * Skim milk (1 cup)
Source : Supriyono.,S.KM., M.Kes. 2012. Accessed on 10 October 2014 in http://gizi.depkes.go.id/mempersiapkan-makanan-bagi-atlet-sepak-bola
