Explain food for power sports, endurance sports and combined sports, with a sample menu.

1. 1 · Open in two lines. Each sport draws on different energy systems, so its diet differs in carbohydrate, protein and timing.
2. 2 · Draw a comparison table. [Table: power vs endurance vs combined: fuel, carbohydrate g/kg, protein g/kg, key extras, examples]
3. 3 · Power sports (anaerobic power).
   • Carbohydrate about 4-7 g/kg; protein 1.2-2.0 g/kg, often the upper part.
   • Creatine stores; energy for muscle gain; power-to-weight.
4. 4 · Endurance sports (aerobic power).
   • Carbohydrate 6-10 (8-12) g/kg; loading before long races.
   • Carbohydrate and fluid during; iron status.
5. 5 · Combined sports.
   • Carbohydrate about 5-7 g/kg, more on heavy days.
   • Small meals before and recovery snacks after each match; fluids at breaks.
6. 6 · Timing of meals and snacks. Main meal 3-4 h before, snack 1-2 h before, recovery snack within an hour, milk at bedtime.
7. 7 · Sample menu and nutrition link. One Indian base menu with more cereal for the runner and more protein foods for the lifter.
8. 8 · Close in one line. Match the diet to the energy system and the timetable, and the same kitchen can feed every athlete.

Scoring tip: Draw the three-column comparison first; then a short menu table shows you can apply it.