John's Diet - Part 2

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Carbohydrates are of great importance to the 200m paddler. When carbohydrates are digested, glucose is released! 200m paddlers utilise glucose as one of their main energy sources.

Your goal as an athlete is to have enough glycogen stored in your system to increase your performance and prevent early exhaustion. Eating high-carbohydrate foods helps your body produce enough glycogen to be used as energy during your race.

At least 60 - 65 percent of our diet should come from carbohydrates.

So with my total calorie needs being 4233kcals, I need to calculate 65% of this 4233 x 65% = 2751.5Kcals

Therefore I need to realise approximately 2750 Kcals from carbohydrate every day.

Fat is an important energy source, especially in prolonged, low-intensity activity.

200m are short high intensity events, so fat should not be considered as a main energy source (it may be of use in prolonged training efforts).

Fat is necessary by the body for normal growth, healthy arteries and nerves, absorption of vitamins and help in muscle repair. 10-15 percent of your total calories should come from fat.

Therefore: 4233 x 15% = 635Kcals of fat per day

Avoid fats such as butter, whole milk, fatty types of beef, high fat cheeses, and fried foods. These foods tend to contribute to heart disease, cancer, diabetes, and impede performance. They take an extended time to digest and tend to sit much longer in the stomach than carbohydrates. The best type of fat is unsaturated fats which are liquid at room temperature such as canola, olive, vegetable and fish oils.

Protein as an energy source is very poor for the sprint athlete, however it has a major role in aiding recovery of torn down muscle fibres. A sprint kayaker requires about 0.9 grams of protein per pound of bodyweight every day.

That means that I require 166.5 grams of protein per day

Protein also boosts the immune system and helps to carry oxygen to the muscles. A common mistake with athletes is to take excess protein, thinking that more is better... WRONG, excess protein will be stored as fat and places undue strain on the kidneys which can lead to serious health implications.

It is possible to work out protein calorie intake by adding the two values together and subtracting the result from the recommended calorie intake

With carbohydrate intake being 2750 calories
And fat intake being 635 calories
2750 + 635 = 3385
4233 - 3385 = 848 calories should consist of Protein