Diet Planning for Performers

This lesson applies everything you have learned about macronutrients, micronutrients, hydration, energy balance and somatotypes to the practical task of planning a diet for a specific sports performer. For Edexcel GCSE PE, you must be able to recommend a suitable diet for an athlete based on their sport, position, training phase and individual needs.

---

Principles of Diet Planning

A well-planned sports diet must consider:

Factor	Why It Matters
Sport/activity type	Endurance athletes need more carbohydrates; power athletes need more protein
Position/role	A rugby prop has different needs to a rugby winger
Training phase	Pre-season, in-season and off-season have different demands
Individual factors	Age, sex, body composition, allergies, dietary preferences
Energy balance goal	Weight maintenance, weight gain (muscle), or weight loss (fat)
Timing	When to eat in relation to training and competition
Hydration	Fluid needs vary with climate, activity duration and intensity

---

Diet Plans for Specific Athletes

Marathon Runner

Component	Recommendation	Reason
Carbohydrates	65–70% of diet; complex sources dominant	Primary fuel for aerobic exercise; maximise glycogen stores
Protein	15%	Recovery and repair; not the primary fuel source
Fats	15–20%	Energy reserve for ultra-long events
Hydration	Strict hydration plan; isotonic drinks during race	Sweating rates are very high; dehydration severely impairs performance
Carb loading	Yes — 2–3 days before race	Maximises glycogen stores for the 42 km event
Pre-race meal	Porridge or pasta, 3–4 hours before	Familiar, easily digestible, high in complex carbohydrates
During race	Energy gels, isotonic drink every 20 min	Maintains blood glucose and fluid balance

100m Sprinter

Component	Recommendation	Reason
Carbohydrates	50–55%	Still important for training energy, but less dominant
Protein	25–30%	Essential for muscle maintenance and repair; supports explosive power
Fats	20%	Minimal; maintains healthy body composition
Hydration	Standard hydration; no need for during-event intake	Race lasts under 10 seconds
Carb loading	No	Event is too short to deplete glycogen
Key foods	Chicken, fish, eggs, lean meat, rice, sweet potatoes	High-quality protein sources with adequate carbohydrates

Rugby Forward

Component	Recommendation	Reason
Carbohydrates	55–60%	Fuel for 80 minutes of intermittent high-intensity exercise
Protein	20–25%	High demand for muscle repair after physical contact and resistance training
Fats	15–20%	Maintains body mass; energy reserve
Hydration	Drinks breaks; isotonic drinks at half-time	High sweat rate; prolonged physical effort
Specific needs	Higher total calorie intake; may benefit from recovery shakes immediately post-match	Greater body mass; intense physical demands

Gymnast

Component	Recommendation	Reason
Carbohydrates	50–55%	Fuel for training but must maintain low body weight
Protein	20–25%	Muscle maintenance; recovery from repetitive impact
Fats	20–25% (unsaturated)	Essential for health but must be carefully managed
Hydration	Regular water intake throughout training	Gymnastics halls are often warm; dehydration affects balance and concentration
Key consideration	Careful energy balance — must be strong but not heavy	Excess weight impairs skills; strength-to-weight ratio is critical

Jockey

Component	Recommendation	Reason
Overall calories	Low — carefully controlled	Must meet very strict weight limits
Carbohydrates	50%	Still needs energy for riding
Protein	25%	Maintains muscle mass despite low calorie intake
Fats	25%	Provides essential fatty acids
Key risk	Eating disorders, dehydration from weight management	Pressure to maintain dangerously low weight is a welfare concern

graph TD
    A["Diet Planning"] --> B["Identify Sport<br/>and Position"]
    B --> C["Determine Energy<br/>Needs"]
    C --> D["Set Macronutrient<br/>Ratios"]
    D --> E["Plan Meal Timing<br/>(Pre/During/Post)"]
    E --> F["Address Hydration"]
    F --> G["Consider Individual<br/>Factors"]
    style A fill:#1565c0,color:#fff
    style G fill:#27ae60,color:#fff

---

Adjusting Diet for Training Phases

Phase	Dietary Focus	Reason
Pre-season	High protein, high carbohydrate, controlled fat	Building muscle, improving fitness, preparing for the season
In-season	High carbohydrate, moderate protein, adequate hydration	Maintaining performance; recovering between matches
Off-season	Reduced total calories, balanced macronutrients	Lower activity levels; risk of weight gain
Rehabilitation (injury)	High protein, adequate micronutrients (vitamin C, calcium)	Tissue repair; bone healing; maintained metabolism

---

Common Exam Mistakes

1. Giving a generic diet. The exam always specifies a particular sport or athlete. Tailor your answer precisely.
2. Forgetting timing. Pre-event, during-event and post-event nutrition are distinct and must be addressed separately.
3. Ignoring individual factors. Consider age, sex, body size, training phase and any dietary restrictions.
4. Not justifying your choices. For every recommendation, explain why it is appropriate for that athlete and sport.
5. Forgetting hydration. Many students focus only on food and neglect fluid intake.

Exam Tip: If asked to "plan a diet for a marathon runner," structure your answer as: (1) overall macronutrient ratios and why, (2) pre-event meal, (3) during-event nutrition, (4) post-event recovery. Justify every choice by linking it to the demands of the sport. This systematic approach ensures you cover all the marks.

---

Summary