The table below shows the dietary intake of a young performer during one day of training. Meal Food eaten Main nutrient provided Breakfast Porridge with hon...

(a) The meal that provides the most protein is lunch (grilled chicken salad with wholemeal bread). [1] Chicken is a rich source of complete protein containing all essential amino acids needed for muscle repair and growth.

(b) To increase the protein content of dinner, the performer could add a protein source such as grilled chicken, tuna, beans or grated cheese to the pasta dish. [1] The current dinner is carbohydrate-dominant, so adding protein would make it more balanced for recovery after training.

(c) The function of fats in a performer's diet:

1. Fats provide a concentrated source of energy - per gram, fats supply more than twice the energy of carbohydrates, making them important for low-intensity, prolonged activities. [1]
2. Fats also protect vital organs by cushioning them, insulate the body to maintain temperature, and help the body absorb fat-soluble vitamins (A, D, E and K) that are essential for health. [1]

(d) To prepare for an endurance event the following day, the performer's diet would need to change by:

• Increasing carbohydrate intake to load glycogen stores in the muscles and liver, providing maximum fuel for sustained activity. [1]
• Eating a larger portion of pasta or adding rice at dinner to boost the total carbohydrate consumed. [1]
• Reducing fat intake, since fat takes longer to digest and could cause discomfort during the event if eaten too close to it. [1]
• Ensuring adequate hydration by drinking more water throughout the day, so the body starts the event fully hydrated. [1]