1) Are there any nutrient of concern that are lacking or being consumed in

excess?
These are foods that should be taken endurance athletes, according to the phase
before the competition , during competition and after competition
Food before competition
During intense physical activity ( vigoron ) , muscle will select an energy source
from carbohydrates to fat . This is because the energy from carbohydrate more
easily obtained without the need to require a lot of oxygen . The fastest energy
source available is glycogen stored in the muscles .Athletes who engage in
marathon , long distance cycling , rowing requires a higher carbohydrate supply .
Supply is usually stored in muscle and liver. Do not eat too full because a full
stomach with food tend to suffer injuries , especially in sports. This is because the
blood will be concentrated in the digestive organs and less in the muscles and brain
are needed for physical activity. Eat foods that contain carbohydrates because it is
easier and quicker to digest than foods that contain fat. Avoid eating spicy and fizzy
drinks . This will interfere with the digestive process . Athletes will uncomfortable
during the playoffs because the stomach will twist and cause belching ( burping ).
Liquid should drink easy absorbed and digested. Milk, coffee and tea should be
avoided before the competition because this drink is difficult to digest. Water is the
perfect drink. An athlete should eat at least 2-3 hours before a competition. This
allows the food to digest and the stomach does not feel full . At the same time , the
athlete should not feel too hungry before competition

Nutrition during competition

Long -term competition will result in the loss of water and some minerals through
sweating. Carbohydrate energy sources will run out . It is important to emphasize
the three nutrients during the competition.
i ) water
An athlete will lose a lot of water , especially if competing in hot weather
conditions . Water is lost through perspiration also results in increased blood
concentrations and lower blood volume . The decrease blood volume leads from the
heart because the heart has to pump faster again . Many bad symptoms arise such
as dehydration and heat stress will follow from the lack of water in the body.
Drinking plenty of water is a reasonable approach to these athletes . Cold water is
preferred because it facilitates the absorption occurs in the digestive organs.

Nutrition after competition

Events have enough rest time ( after 3 hours or the next day ) athletes should focus
on diet to supply energy to replace energy that has been used . Carbohydrates in
liquid form is right for them. Athletes should not take vitamin or mineral
supplements that much at this point. Athletes are encouraged to eat a balanced diet
and at the right time .
i ) A balanced diet
Foods that contain a number of proteins, carbohydrates, fats, vitamins, minerals
and water are properly referred to as a balanced diet. The quantity of food required
varies from person to person to another. Needs food depending on age, size and
activity we do. Foods that contain carbohydrates, fats and proteins are often
referred to as high-energy food . This is because these foods have a high calorific
value . Most fruits and green vegetables have a low calorific value . These foods do
not provide energy, but contains many vitamins, minerals, water and acts as a
laxative.

Type of Food
Body building foods

Food provides energy

food away disease

Food Group
Rich in protein.
Meat , fish , poultry
1 serving = 1 of the match
Legumes such as lentils , peanuts ,
peas , tofu
Eggs and milk
Rice and other food to energy
1 serving = 1 cup rice ( compact )
1 serving = 1 cup potato or 1 medium
size
Fats and oils
Leafy vegetables and yellow
1 serving = cup cooked or 1 cup raw
( spinach , mustard greens, sweet potato
, potato cassava leaves , fern shoots )
Foods rich in vitamin C
1 serving = 1 medium -size or 93.75g
( guava, tomato , orange , papaya ,
pineapple , etc.
Fruits and vegetables

1 serving = 1 slice or medium size

( pumpkin , carrots , long beans ,
eggplant , okra , etc. )

Our subject Not have take any nutrient of concern that are lacking or being
consumed in excess because he takes Foods that contain a number of proteins,
carbohydrates, fats, vitamins, minerals and water are properly referred to as a
balanced diet. Every day he take balance nutrition for him body. He eat 4 time in
one day. Every day he is training. He take food and training balance in one day.
Before go to competition he takes food before competition same every day.
Quantity not heavy because he not need more energy . If he in competition he take
food more than before competition because he need more energy to improve him
body. He need more water to help him increase the hydrated. Water is very
important because he endurance athlete. After finish competition he will take
isotonic drink example 100 plus, livita and red bull. He take this water after training
to because want fast recovery him body. Every morning he take milk before go to
class. He take to caffeine two time in one week. This athlete must take more
carbohydrate . The addition of carbohydrate storage in muscle and liver glycogen is
known as incremental carbohydrate known as glycogen compensation . This
technique is commonly used for athletic endurance events like a marathon runner ,
cyclist and trithlon highway . Supply to the muscle and liver glycogen can be
increased to reduce the training and at the same time increase the intake of foods
rich in carbohydrates. Carbohydrate energy derived from fat carbohydrates , protein
and alcohol . carbohydrate is a good source of energy for the body as it is digested
and more facilitate metabolism of fat or protein. When the total energy needed
increases , the more vitamin B complex is needed . Therefore, the it is essential for
athletes to eat complex carbohydrates that also contains vitamins necessary for
energy. Carbohydrates can be in the form of sugars ( simple carbohydrates ) or
starch ( carbohydrate complex ) .Excessive carbohydrate intake should be a setup
for a week before the competition. Reduction in the volume and intensity of training
at least 48 hours before the competition allows the body to get rid of any metabolic
wastes that may affect the performance of athletes .

2) Is the athlete taking any supplements ? if so, comments on the risks or

benefits of their use?
Our subject not take any supplements. But he know about supplements are banned
or restricted by the NCCA. He just take Foods that contain a number of proteins,
carbohydrates, fats, vitamins, minerals and water are properly referred to as a
balanced diet

Carbohydrate
Energy derived from fat carbohydrates , protein and alcohol . Carbohydrate is a
good source of energy for the body as it is digested and more facilitate metabolism
of fat or protein. When the total energy needed increases , the more vitamin B
complex is needed . Therefore, the it is essential for athletes to eat complex
carbohydrates that also contains vitamins necessary for energy. Carbohydrates can
be in the form of sugars ( simple carbohydrates ) or starch ( carbohydrate complex )
. It is suggested that the society we now increase the intake of simple
carbohydrates . This proposal is not only suitable for general health but more
reasonable for those who need a quick energy source .Carbohydrates are not
immediately required to be stored in the liver as glycogen and muscle form of
energy needed during exercise . when glycogen storage is full, excess
carbohydrates are converted into fat body . Protein and fat have the same process if
excessive . deposit normal glycogen can provide about 6 to 8.000 calories enough
to cover run for 90-100 minutes .A balanced diet can either contain both types of
simple carbohydrates and complex . Bread and grains of rice and wheat ,
vegetables and legumes all contain complex carbohydrates , and fruits ,honey and
cane sugar ( sucrose ) is a simple sugar . Fruits and all type of complex
carbohydrate foods have advantages over simple carbohydrates because it is a
source of fiber food ( dietary fiber ) and vitamin B complex . Starch ( starch ) are
broken down into maltose and then into glucose by the digestion. Amylase enzymes
that break down starch into maltose, found in water in saliva and pancreatic juice .
Sugar cane or beet sugar ( sucrose ) is divided into glucose and fructose in the
small intestine by the enzyme sucrose . Sugar found in milk (lactose ) divided by the
enzyme lactase into glucose and gactose in small intestine . Gelatos is converted to

glucose by the liver cells. Sweet drink an hour before a sporting event can cause
early fatigue because the sugar is converted into glucose and absorbed by quickly
into the blood vessels , stimulate the production of insulin from the pancreas . The
combination of high levels of insulin factor in the blood and muscle activity a robust
means glucose removed from the blood faster than the speed it replaced. Low blood
sugar will cause fatigue . Process digestion carbohydrate diet resulted in an influx of
glucose into the blood . Blood glucose is converted to muscle glycogen with the help
of insulin . glycogen muscles provide a source of heat and energy for muscle
activity . Fragmentation of muscle glycogen to create heat and energy occurs in two
stages. in the First , muscle glycogen is broken down into amino piruvik . If the
oxygen supply sufficiently available, the acid piruvik will be broken down into
carbon dioxide and water in the second stage . If oxygen is not available , this
piruvik acid instead is converted to lactic acid . The production of heat and energy
through the formation of lactic acid , which in the absence of oxygen happen
Metabolic called anaerobic . The energy produced by the oxidation of glycogen to
carbon dioxide and water was first used to form energy- rich compounds ATP
(adenosine triphosphate ) and creatine phosphate . When needed for muscle
contraction , and also to chemical reactions such as protein synthesis , the energy
stored in ATP released during ATP converted to ADP ( adenosine diphosphate )"
Carbohydrate Loading " instant energy storage material exists in the form of
glycogen which is located in the liver and muscles. Dietary manipulation in "
Carbohydrate Loading " can add this glycogen storage . Technique used by distance
runners . 141 First, reduced glycogen from the muscles , then replaced again by diet
that contains a lot of carbohydrates to muscle glycogen content reached double
than normal .

" Carbohydrate Loading "

Immediate energy savings exist in the form of glycogen which is located in the heart
and muscle . Dietary manipulation in " Carbohydrate Loading " can add storage This
glycogen . step used by distance runners . First, reduced glycogen from the
muscles , then replaced again by diet that contains a lot of carbohydrates to muscle
glycogen content
reached double than normal . " Carbohydrate loading " include:
1 . A week before the event to reduce the storage of glycogen with exercise weight .
2 . A diet that contains little carbohydrate for 3 days . About 100 grams
carbohydrates are needed to prevent .
3 . For 3 days prior to the contest , eating a diet rich with carbohydrate at least 250500 grams per day .

In recent years , this method has been modified since the fatigue that occurs in
riders when carbohydrate reduction is carried out . Now this , is likely to increase
the intake of carbohydrates before competition without reducing it first. Effects of
long-term " Carbohydrate loading " the first decrease is still unknown. So far, "
Carbohydrate loading " not in use arbitrary and should never be done on tables
youth who were grow up ." Carbohydrate loading " is not conducive to a sporting
event that less than 2 hours andTo use not more than 2 or 3 times a year . The
symptoms of chest pain and changes in cardiac rhythm have been observed in the
reduction carbohydrates in " Carbohydrate loading

Proteins
Protein is needed in the diet for growth and tissue repair. Protein body composed of
long chains containing hundreds of amino acids. Many among us prefer a protein
that we eat about 2 or 3 times more than the body needs. Favorites are always
going some athletes who likes to eat meat and protein supplements in various
forms with a fallacy that they can give more energy . Protein is not a major problem
because it is a little but too much . Protein foods usually contain a lot of fat . This is
what causes protein diet is not ideal. Another reason is because of the high density
fat calories in most protein-containing foods ( 38 calories / gram of fat compared
with 19 calories / gram of protein ) . This makes protein foods such as meat because
of weight problems .

Diet Vegetables
Some fitness practitioners decided to follow a diet of vegetables . this is their own
choice and simple vegetable diet provides protein provided enough vegetable
proteins from various sources consumed . Eggs, milk , buttermilk 143 and cheese
provide high-quality protein and contains all the amino-acids necessary . Nuts and
seeds are also a good source of protein. If no protein animal protein meal, some
vegetables should be eaten for provide all the amino-acids .

Fat
Fats are compounds containing carbon and hydrogen with oxygen skimp . It is a
highly concentrated form of food . Just like other people , an active person should
also reduce fat meal . In general , it is recommended that only 30-35 % of calories
diet derived from fat. At the moment, we obtain about 45 % of calories diet from
fat. To reduce fat meal , we should reduce eating meat , seafood, beans or chicken
should replace beef and goat . Similarly, fried foods, cakes cue , butter , margarine
dank rim should be reduced. Mineral and vitamin supplements The lack of certain
types of minerals ( especially iron and magnesium ) and some vitamins ( especially
vitamin B ) would interfere with performance . this is not mean vitamin and mineral
supplement can improve performance. No evidence review really able to show that
vitamins and minerals can increasing behavior of a sportsman . The effect of "
placebo " I suppose that strongly influence the performance of athletes . if they are
confident that their training will be increased with the addition of a thing, then this
will provide enough motivation to put more effort . Anemia , iron deficiency is not an
effect on performance. Total iron out through sweating and very few (as 0.4 mg /
liter of sweat ) . lack iron, is more a problem of female athletes , because some of
they face the problem caused by menstrual blood . For women , in particular strong
sports, iron needs to be constantly monitored very important to ensure that it is
adequate . Foods rich in iron are liver, eggs , meat , legumes , whole grains ,
vegetables and foliage of dried fruit . Except for some women iron , mineral
supplements and other vitamins are rarely needed by athletes .