Runner's Diet (Josh)

A runner's diet is not a heavy diet. It is a relatively light diet. You need your weight * 13 of calories if you are going to keep medium exercise. You need to evenly weigh these calories between Carbs Protein and Fat.
For your source of Carbs you should mainly choose Fruits and Low starch vegetables. Fruits have 60 cals per serving and low starch vegetables have 25 cals per serving. You can also choose with caution High starch vegetables, pasta/rice and bread/cereal/cracker. Remember to eat these with caution. All of these have 80 cals per serving.
For fats you can choose Full Calories meals or reduced calorie meals. Full calorie meals include oils, nuts, peanut butter, etc. All of these contain 50 calories per serving. Reduced calorie meals include light mayonnaise, butter, etc. Each of these contain 25 calories per serving.
An important fact is that you should distrubute your calorie and carbonhydrate intake during the day. You want to eat alot of carbohydrates before you want to be active and run. You should plan ahead.

Introduction to our Blog

Hello and Welcome to our Blog....
In this blog we will talk about the athletic diet of a swimmer, a football player and a runner's diet. We will talk about the foods you should eat if you are going to do these sports. We will talk about how much of each vitamin you should have each day.

Swimmer (DK)

If your looking to get into competitive swimming then here are some diet tips that will definitly improve your performance. First of all you will need some carbohydrates, they are used as fuel for intense exercise. Swimmers daily diet should consist of 60-70% of calories in carb rich foods. Carb rich foods are important to eat in order to swim because swimming requires a good amount of energy and you need to be able to recover after every time you do each swimming activity. Carb rich foods include items such as breads, cereal, pasta, rice, fruits, vegetables, and dairy. You will also need some fat which serves as a minor energy source. Fat should only be about 15-20% of daily calories, which also means avoiding foods with a high fat value like salad dressings, chips, and other sweets. Foods that have a healthy fat value would be unsaturated fats like vegetable oils, nuts, and fish. Another nutrient you will need is protein, protein builds and mantains the body's muscle tissue, enzymes, hormones, and antibodies which is good for being able to swim for a long period of time. Your daily protein should be about 20-25% of your diet, some good foods to eat that contain a healthy amount of protein are lean meats, eggs, and beans. Lastly you should also take a daily dose of vitamins A, C, and E and it is crucial to drink a lot of water since 60% of body weight is water which means you should limit the use of sports drinks.

American Football Player (BF)

An American football player goes through hard and intensifying practices. To be a football player you are going to have to be healthy and fit to do well. But in order to do well you ‘re going to need energy. Where do get your energy? Calories. An average teen needs about 2,200-2,500 calories per day. A football player on the other hand demands way more calories than that. A football player needs about 3,367 -4,601 calories per day. According to Weight loss Center 1,317-1,641 calories will be burned in a two-hour football practice.
What kind of foods should a football player eat? Well, a football player has to watch what he/she eats because you need to have good energy inside your body. Calories and Carbohydrates are important in fueling your body. What things have a lot of Calories and Carbohydrates? Breads and starches have a really good source of Carbohydrates and a football player should eat a lot of starches. Calories are in almost every type of food you eat, but you want good Calories. Fruits and vegetables have good Calories in them but a football player can’t always be eating fruits and vegetables. Football players can eat sandwiches and things like that. Also every now and then a football player can eat some fast food to get some fats in their body.
Football players also need a lot of protein and like I said before they need only some fats. Football players need the protein to develop muscles to perform better. Teen football players shouldn’t drink protein drinks but to get protein from foods. Foods with a lot of protein are poultry, meats. Football player also should consume some fats. Depending on the position.
Football players need many Calories to get through their intense practices. What ever you put in your body is how well your body will perform. Good Calories are required in a football players diet but not too much because any unburned calories turn to fat. So in conclusion a football players need about 3,367-4,601 calories per day.

Runner (Josh)

A runner's diet is not a heavy diet. It is a relatively light diet. You need your weight * 13 of calories if you are going to keep medium exercise. You need to evenly weigh these calories between Carbs Protein and Fat.
For your source of Carbs you should mainly choose Fruits and Low starch vegetables. Fruits have 60 cals per serving and low starch vegetables have 25 cals per serving. You can also choose with caution High starch vegetables, pasta/rice and bread/cereal/cracker. Remeber to eat these with caustion. All of these have 80 cals per serving.

Conclusion

Have you ever wondered what it takes to be a teen athlete? Well this should have told you what type of diet you should have. Being an athlete demands more energy usage and healthier food. You also need to consume more energy foods.

Bibliography

Calories. 30 Apr. 2009 .

"Nutrition and Meal Plans for Football Players |." Football and Coaching- #1 Meeting Place for Football Coaches on the Internet. 30 Apr. 2009 .

Weight-Loss-Center.net | Diet Pills - Weight Loss - Best Diet Programs | Weight Loss Diet Pills. 30 Apr. 2009 .