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ARE YOUR NUTRITIONAL REQUIREMENTS AS AN ATHLETE COVERED?

            To cope with intensive physical exercise, the athlete must eat a good diet which provides sufficient quantities of each nutritional component.

            To find out whether your daily intake covers these requirements, take the diet test below.

            It includes the most important intakes for the athlete. Test your intake in calcium, iron, magnesium, fibres, carbohydrates and vitamins.

            Enjoy the test!

CALCIUM

You eat every day:

• more than one yoghurt
• 1 yoghurt
• less than one yoghurt

You eat white cream cheese:

·        every day

• every other day
• rarely

You drink in 1 week:

• more than 2 l (3½ pints) of milk
• 1-2 l (1¾ - 3½ pints) of milk
• less than 1 l (1¾ pints) of milk

You eat cheese (30-40 g [1 - 1½ oz] portion):

• at every meal
• 3-7 times a week
• once a month to once a week

You eat meat:

• less than 3 times a week
• every day
• at every meal

You eat whole cereals:

• maximum once a week
• 2-4 times a week
• once a day or more

You drink alcohol:

• 1-2 times a week
• once a day
• at every meal

You eat sea food:

• more than once a week
• once a week
• less than once a week

You skip meals:

• less than once a week
• once a week
• more than once a week

Good intake if you have a maximum of answer No. 1

IRON

You eat a vegetarian diet:

• never
• 1-4 times a week
• 5 times a week or more

You take fruit juice or a fruit in the morning:

• every day
• every other day
• rarely

You eat dairy products:

• never at a meal with meat
• in small quantity with meat
• at every meal

You eat beets and spinach:

• once a week
• 1-3 times a month
• rarely

You drink tea:

• rarely, during meals
• morning
• morning and lunchtime

You eat meat and fish:

• more than four times a week
• 1-4 times a week
• rarely

You go on a slimming diet:

·        never

·        once a year

·        often

You eat sea food:

·        more than once a week

·        2-4 times a month

·        never

You eat lentils:

·        more than four times a month

·        1-4 times a month

·        less than once a month

You eat eggs in the morning:

• every day
• 1-4 times a month
• never

You eat soya-based products:

• more than once a week
• 2-4 times a month
• never

You add parsley or lemon juice to your dishes:

• nearly at every meal
• less than once a day
• never

You eat liver:

• once a week
• once a month
• never

You eat black pudding:

• once a week
• once a month
• never

You eat whole cereals:

• once a day
• once a week
• rarely

You eat iron-enriched foods:

• every day
• less than once a week
• never

During effort, you drink:

• more than ¼ l/h
• ¼ l/h
• less

You lose blood:

• rarely
• in small quantities
• abundantly

Good intake if you have a maximum of answer No. 1

FIBRES

You eat raw apples:

• once a day
• 2-5 times a week
• once a week or less

You eat other fruit:

·        more than once a day

·        2-5 times a week

·        less often

You eat green vegetables:

·        more than once a day

·        once a week

·        less often

You eat dry vegetables:

• more than once a week
• 2-3 times a month
• less often

You eat whole bread or bran bread:

• every day
• 2-4 times a week
• less than once a week

You eat bran or bran-enriched products:

• once a day
• 2-5 times a week
• less often

You skip a meal:

• rarely
• once a week
• more often

You eat lettuce:

• at least once a day
• 2-4 times a week
• less often

You eat whole cereals:

• every day
• 2-4 times a week
• less often

You eat bread:

• more than 100 g/day
• 50-100 g/day
• less than 50 g/day

Good intake if you have a maximum of answer No. 1

CARBOHYDRATES

You eat cereals in the morning:

• every day
• 2-3 times a week
• less than twice a week

Quantity of bread eaten every day:

• 150-200 g
• ½ bread stick
• less than ½ bread stick

You drink energy drinks:

• more than twice a week and the 3 days before the competition
• only during a race
• never

You drink fruit juice:

• more than 1.5 l a week
• from 500 ml to 1.5 l a week
• less than 500 ml a week

You eat diet biscuits:

• more than one packet a week
• 1 packet in 2 weeks
• less than 1 packet in 2 weeks

You eat energy bars:

• more than one a day
• 4-6 a week
• less than 4 a week

You eat pasta, semolina and rice:

• twice a day
• 8-10 times a week
• once a day
• every other day
• less than once every 2 days

You eat potatoes:

• once a day
• 3-6 times a week
• twice a week or less

You eat dry vegetables:

• more than 2 times a week
• 1-2 times a week
• less than once a week

You eat cakes and buns:

• more than 6 times a week
• 3-5 times a week
• less than twice a week

Good intake if you have a maximum of answer No. 1

VITAMINS

You eat vegetables:

• at every meal
• once a day
• less than twice a week

You eat dairy products:

• 3 times a day or more
• once or twice a day
• less than once a day

You eat liver:

• several times a week
• every week
• once a month
• never

You add wheat and/or wheat germ to some foods:

·        every day

·        from time to time

·        never

You add lemon juice or parsley:

• often
• from time to time
• never

You prepare your raw vegetables:

• at the last minute
• the same day
• well in advance

You boil your vegetables:

• rarely
• every other time
• often

You steam your vegetables:

• often
• from time to time
• rarely

You eat fatty fish (mackerel, salmon, tuna):

• more than once a week
• once a week
• less than once a week

You eat meat:

• more than four times a week
• 2-4 times a week
• rarely or never

You eat whole cereals (including bread):

• every day
• often
• rarely

You eat eggs:

• more than 5 times a week
• 3-5/week
• twice a week or less

You go to a fast-food restaurant:

·        rarely or never

·        once a week

·        more than once a week

You eat buns:

• every day
• 1-3 times a week
• rarely

You eat chocolate:

• more than 100 g/week
• 50-100 g/week
• less than 50 g/week

You eat fresh fruit:

• more than once a day
• once a day
• 1-5/week

You eat vitamin-enriched products:

• several times a week
• from time to time
• never

Good intake if you have a maximum of answer No. 1