Breakfast foods
In my foods for breakfast I choose things with complex carbohydrates in order to give my athlete a slow release of energy which would help him through the day and last until the next meal which would improve his performance due to the extra-long lasting energy from these foods chosen.
The foods I used for example where porridge, granary bread, oats which were all complex foods which release energy slower than other foods which means that my athlete will not eat and then use all of the energy straight away which meant these foods were beneficial to keeping my athlete full but not bloated and had enough energy over a longer period of time.
Week 1
For breakfast at 7.00am I choose for my athlete to eat were porridge, oats and milk and orange juice. I choose this time at 7.00 because it was a rest day and this enabled him to have an extra hour etc. in bed to rest and recover which he could afford to do due to being a rest day and not having training. He had breakfast at this time due to allowing his next meal to be in 2 hours which meant he could digest the food eaten at breakfast before his next meal so he wasn’t over eating too much food to quick.
I choose porridge because this was high in carbohydrates with 21g and was low in fat which was 2.4g which meant he could have long lasting energy which was healthy and non-fatty which was more beneficial compared to a fry up etc. which would have mass amount of fat and oil in this which would release energy very quick meaning after he had gone from being very very full he would digest the food and then be hungry a lot quicker meaning porridge allowed him to stay fuller for longer.
The next piece of food in the breakfast was oats and milk which was chosen to give him also a slow realise of energy through until the next meal. This also had a lot of carbohydrates per gram within meaning he could get a lot of energy from the oats which also didn’t have a lot of fats within which is good for my sports performer meaning he can get and use the energy without putting on extra unneeded weight. The milk was put with this piece of food because this allowed the oats not to be dry and bland and the milk would also give him extra vitamins and minerals such as vitamin C which would provide his bones with calcium and strength which can decrease the risk of injury’s within the skeletal system which is common within such an impact sport as rugby so it’s important his diet allows his body to stay healthy and strong so he can perform.
The fluids within this breakfast were tea and orange juice which were put in to provide him from getting dehydrated and also having energy levels restored from what he had lost through sleeping and sweating.
Orange juice was used because it had a lot of carbohydrates in which makes up the main part of my athlete’s diet which is where he is going to be gaining energy from so it’s important that the drinks also provide this so he can have the extra energy to perform and run more etc. It also provides 1 of his 5 a day which means that this is good due to getting better vitamins and minerals out of his fluids which would be more beneficial then coffee which can lead to high levels of sugar and caffeine which would let him have sugar and caffeine rush which is bad due to quick levels of energy realise which wouldn’t be efficient due to a rest day.

Mid-morning food
This was food which was eat around 8-9 am which would be the food after breakfast which would be the meal before pre training food which is important meaning that it should be too heavy but should be enough to make sure my athlete has enough energy to train through due to the next meal before training only being light snacks. The foods that I choose for mid-morning foods were things like fruit, juices, energy bars, small portions of noodles and pasta with salad.
These will give him slow releasing energy with high grams of carbs so that this can still keep going through training while