Nutrition and Hydration Guidelines for Excellence in Sports - ILSI India
Nutrition and Hydration Guidelines for Excellence in Sports - ILSI India
Nutrition and Hydration Guidelines for Excellence in Sports - ILSI India
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<strong>Guidel<strong>in</strong>es</strong> <strong>for</strong> <strong>Excellence</strong> <strong>in</strong> <strong>Sports</strong> Per<strong>for</strong>mance<br />
APPENDIX VI--E:(DIET-E: 3600 K.cals)<br />
Meal Preparation Raw weight<br />
Bed Tea: 1 cup (with milk & 2tsp. sugar) 120 ml<br />
Breakfast: Bread 4 Slices 80g<br />
Butter (2 Pck-10*2)<br />
20g<br />
Jam (4 tsp.)<br />
20g<br />
Eggs (1 nos.)<br />
50g<br />
Milk (with 2tsp. Sugar)<br />
180ml<br />
Mid-Morn<strong>in</strong>g: Lime Juice (with 3tsp sugar) 220ml<br />
Lunch: Rice 150g<br />
Chapatis (2nos)<br />
60g<br />
Dal<br />
30g<br />
Vegetable curry(1 1 / 2<br />
katori)<br />
200g<br />
Curd (1 cup)<br />
125g<br />
Fruit (1-2 nos.)<br />
150g<br />
Even<strong>in</strong>g: (4.00pm) Biscuits (2 nos.) 10g<br />
Tea (with milk & 2tsp sugar)<br />
120ml<br />
Even<strong>in</strong>g: (6.00pm) Lime Juice (with 3tsp sugar) 220ml<br />
D<strong>in</strong>ner: Rice 150g<br />
Dal<br />
25g<br />
Vegetable curry(1 1 / 2<br />
katori)<br />
150g<br />
Meat Preparation (Chicken/ Mutton- Bone less)<br />
150g<br />
For Vegetarians:<br />
Soya Bean preparation(Nutri-nuggets)<br />
25g<br />
Cheese(1 piece)<br />
20g<br />
Dessert (1 serv<strong>in</strong>g)<br />
125g<br />
Bed Time: Warm Milk (with 2tsp. Sugar) 180ml<br />
Note:<br />
50g. Of oil should be used <strong>for</strong> cook<strong>in</strong>g. 100g. of vegetables <strong>in</strong> the <strong>for</strong>m of onions, Tomatoes Etc to<br />
be used <strong>in</strong> gravy preparations.<br />
Source: National Institute of <strong>Nutrition</strong><br />
46 54
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