Plan Appropriate Diet Meals for an Athlete who is About to Compete in a Triathlon

1. Plan Appropriate Diet Meals for an Athlete who is About to Compete in a Triathlon Play this text adventure by planning the appropriate meals for an athlete the day before they are to compete in a triathlon. Basic knowledge of nutritional meals are required but not essential. Every page gives you a choice of what to do and where to go. Every page has a ‘Start Over’ option and a ‘Quick Exit!’ Click here to begin the challenge!

2. You are to prepare an athlete’s diet who is to compete in a triathlon tomorrow. Day 1 - Breakfast. Click here to begin!

3. Large bowl of Oatmealand yoghurt with cherries, small blueberry muffin Egg-white omelette with baked beans and toast Choose the most effective breakfast for the athlete. Day 1 - Breakfast. 2 Weet-bix and milk Coco-pops and milk

4. 2-3 glasses of water Large Moccachino Your athlete is full off breakfast and now needs some fluids. Day 1 - Breakfast. Tall glass of Orange Juice Low-Fat Banana Smoothie

5. Water is the most effective fluid for athletes before a competition however, low fat juices and smoothies are also suitable. Caffeine and alcohol are not recommended as they cause dehydration! Day 1 - Breakfast. Click here to continue!

6. Small bowl of Oatmeal and cherries Another 2 Weet-bix and milk Your athlete is still hungry. Choose the most effective meal (preferably one rich in protein). Day before - Breakfast. 2 boiled eggs Another bowl of Coco-Pops and milk

7. Your athlete is full but the breakfast was not nutritional because it lacked a range of good carbohydrates and protein. It is imperative for athletes to begin their day with a healthy breakfast! Day 1 - Breakfast Click here to continue!

8. Great! Your athlete has had a good breakfast filled with complex carbohydrates and protein which provides sustained release of energy into the bloodstream – imperative for runners. Water is also the best fluid option, especially for triathletes! Click here to continue!

9. Cucumber and carrot sticks with hummus Chocolate biscuits and milk Your athlete is starting to get a little hungry after his/her workout but has a couple more hours before lunch. What snacks would be the best? Day 1 - Snacks Seasoned raw almonds A packet of potato chips

10. Hmm… This choice was not the best as these products are high in calories which your athlete does not need. They also tend to make you hungrier because of the fat and sugar in them. The better option would be the vegetable sticks or the raw almonds. Day 1 – Snacks Click here to Keep Going!

11. Great choice! As well as being nutritious, these will help satisfy your athlete’s craving until lunch time. Day 1 – Snacks Click here to Keep Going!

12. Your athlete must keep up their fluid intake so carrying a water bottle with them at all times will increase the likelihood of them consuming the correct amount of water and avoid becoming dehydrated. Day 1 - Snacks Click here to continue!

13. Turkey sandwich on wheat bread, 1 cup of fruit juice and 1 cup of frozen yogurt – 2-3 glasses of water Deep fried chicken and hot chips and an apple It is now lunch time. Choose the most effective lunch for your athlete. Day 1 – Lunch 2 salmon and avocado sushi rolls, 1 apple and a chocolate muffin – 1 glass of water Wheat roll with tuna and mayo filling, 1 cup of grapes – 1 glass of water

14. Not quite… The meal you have chosen is very high in fat and contains too many calories for you athlete. If your athlete eats this, he/she is more likely to become fatigue when working out or when competing in the race. Try again! Day 1 – Lunch Click here to Try Again!

15. Great choice! This meal is high in carbohydrates which will fuel your athletes body properly and also contains 2-3 glasses of water rather than only 1. Day 1 – Lunch Click here to Keep Going!

16. Another 1-2 glasses of water Another apple Your athlete is missing something. What do you think it is? Day 1 – Lunch Another sushi roll Another deep-fried chicken

17. Need more fluids! This lunch meal is good, but, your athlete needs more than 1 glass of water when eating lunch. This helps to digest the food properly but more importantly to re-hydrate your body after working out. Day 1 – Lunch Click here to Keep Going!

18. Your athlete is now doing his/her final workout before dinner time. This is your chance to plan a nutritious meal for them. Remember: athletes need lots of carbohydrates the night before a competition! Day 1 – Dinner Click here to plan dinner

19. Chicken pasta, broccoli and potatoes Tuna sandwich and an piece of fruit Select the most effective dinner for your athlete. Day 1 – Dinner Tofu salad A protein shake

20. No nono! This meal is way too small for your athlete and does not contain a lot of carbohydrates. Carbohydrates are important the night before a competition because the food stores in the athletes body and give them energy the next day. Day 1 – Dinner Click here to try again!

21. Correct! Your athlete has now had all the essential meals of the day to prepare him for the competition tomorrow. He should be fit and ready to go when the competition starts! Good job on creating a healthy and nutritious meal plan for your athlete! Day 1 – Dinner Click here to finish

22. The End! Day 2 – Competition