Eating for Success - Sportsshseagles.olinesports.com/pdfs/1454275391Nutrition Guide.pdf · A source of stored energy that we burn primarily during low-level activity, but is also

Schoolcraft Strength &

Conditioning

Nutrition Guide

"Eating for

Success"

Table of Contents

1) 6 Nutrients for Health ……………………….......…..…….. pg. 7

2) 4 Keys to Healthful Eating …………….…………...…….. pg. 14

3) Feeding vs. Fueling ……………………………..………….. pg. 22

4) Hydration ………………………………….…..……....…… pg. 24

5) Weight Maintenance ………………………….…..………… pg. 27

6) Good Nutrition Game Plan …………………….………….… pg. 41

7) Breakfast – Breaking Your Fast ………………….………… pg. 60

8) Dealing with Fast Food ………………………….…….…….. pg. 63

9) Smart Snacking …………………………………..…………… pg. 68

10) Nutrient Timing ………………………………..………….… pg. 72

11) Supplements …………………………………………………. pg. 77

Overall Goal:

·To improve performance and health

through sound sports nutrition.

·Eating the right foods and fluids in the

right amounts at the right time to achieve

optimal performance and health.

Sports Nutrition

Nutrition Benefits:

·Body Composition

·Stimulate training benefits

·Reduce fatigue and improve recovery time

·Reduce frequency of illness

·Reduce risk of fractures

·Optimize performance

·Overall health (short & long-term)

"It doesn't matter what

kind of engine you

have, if you don't put

the right kind of fuel in

it, it won't run as well as

it should."

1) Increased Energy: More calories.

2) Increased Iron: More iron is necessary as

blood volume, oxygen needs and muscle mass

increase.

3) Increased Calcium: For bone turnover and

growth.

4) Healthy Habits

5) Proper Recovery: To build AND rebuild.

Nutrition Needs for Young Athletes

Food is more than bulk that stops your hunger; it is FUEL

composed of important nutrients essential for maintaining

optimal health and top performance. There are six types of

nutrients:

CARBOHYDRATES

A source fuel for your muscles and brain.

Carbohydrates are the primary energy source when you're

exercising hard. You should get 60% of your daily calories

from starches and sugars found in carbohydrate-rich foods

such as fruits, vegetables, breads, and grains.

The Six Nutrients for Health

FATS

A source of stored energy that we burn

primarily during low-level activity, but is also

used to replenish muscle energy stores after hard

exercise. Fats help provide protection for cells

and tissues as well. You should limit your daily

fat intake to about 20-25% of your daily total

calories.

PROTEIN

Essential for building and repairing muscles,

red blood cells, and other tissues, and for

synthesizing hormones. Protein is digested into

amino acids, which are rebuilt into the protein in

muscle and other tissues. Protein is a source of

calories and can be used for energy if enough

carbohydrates are not available during a strict

diet or exhausting exercise. About 15% of your

total daily calories should come from protein-rich

foods such as fish, chicken, and dried beans.

VITAMINS

Metabolic catalysts (think "Spark Plugs")

that regulate the chemical reactions within the

body. They include vitamins A,B complex, C, D, E,

and K. Most vitamins are chemical substances

that the body does not manufacture, so you must

obtain them through the food you eat and drink.

Vitamins are not a source of energy.

MINERALS

Elements obtained from foods that combine

in many ways to form structures of the body (for

example, iron in red blood cells that transport

oxygen). Besides iron, other important minerals

are calcium, magnesium, phosphorus, sodium,

potassium, and zinc. Minerals are not a source of

energy.

WATER

An essential substance that makes up about 50-

55% of your body weight. Water stabilizes body

temperature, carries nutrients to cells and waste

away from them, regulates electrolyes, and is

needed for healthy cell function. Water is not a

source of energy.

Summary - The Six Nutrients for

Health

Nutrient Primary Purpose Carbohydrate Energy

Fat Energy, Recovery, and

Protection

Protein Muscle Building

Vitamins & Minerals Metabolic Efficiency

Water Healthy Cell

Functioning

When choosing your meals and snacks, base your

nutrition game plan on these four important keys

to healthful eating:

1) VARIETY

Key Points

·As variety decreases, the chance for missing

nutrients increases dramatically.

Four Keys to Healthful Eating

·Variety reduces boredom and helps assure

all vitamins, minerals, and nutrient groups

are represented.

There is no one magic food. Each food offers

special nutrients. For example, oranges provide

Vitamin C and carbohydrates, but not iron or

protein. Beef offers iron and protein, but not

Vitamin C or carbohydrates. You'll thrive best by

eating a variety of foods.

2) BALANCE

Even soda pop and chips - in moderation - can

fit into a well-balanced diet. Simply balance out

sugars and fats with nutrient-wise choices at your

next meal. For example, compensate for a greasy

sausage and biscuit breakfast by selecting a low-

fat turkey sub sandwich for lunch. Although no

one food is a junk food, too many nutrient-poor

selections can add up to a junk-food diet.

3) WHOLESOMENESS

Key Points

·The less processed the food item, the higher

the nutritional value.

·In many cases - fresh, whole foods are less

expensive.

Choose natural or lightly processed foods as often as

possible. For instance, whole wheat rather white bread,

apples rather than apple juice, and baked potatoes rather

potato chips. Natural foods generally have more

nutritional value and few questionable additives.

4) TIMING

Key Points

·Helps to maintain muscle tissue.

·Promotes body fat reduction.

·Reduces sluggishness and the onset of

fatigue.

·Can maximize glycogen reloading of

muscles for next day's workout.

Eat at least three times per day plus one or two

snacks. It is important to keep food intake at a

constant level throughout the day. Skipping

meals will not replace all the energy stores in the

muscle. At the same time, there may be less

muscle growth. Secondly, an evenly distributed

caloric intake throughout the day keeps the

body's ability to burn calories elevated (metabolic

rate). Skipping meals to lose weight is

counterproductive and will not allow for progress

in your training program.

Many times the lack of

progress during training

can be related to poor

nutritional lifestyle and

NOT

your training program.

Summary - Four Keys to Healthful Eating

Variety

Less variety increases your

chance for missing key

nutrients.

Balance

A balanced diet is

accomplished through

nutrient-wise decisions.

Wholesomeness Less processed foods have a

higher nutritional value.

Timing

Eating at regular intervals

helps to maintain muscle

tissue, promote body fat

reduction, and improve

overall energy levels.

Calories (energy) IN vs. Calories (energy) OUT

**NOT ALL CALORIES ARE CREATED EQUAL**

20 oz. Coke 5½ Cups Cut Strawberries

Calories - 240 Calories - 240

Carbohydrates - 65 g Carbohydrates - 59 g

Sugar - 65 g Sugar - 37 g

Protein - 0 g Protein - 5 g

Fiber - 0g Fiber - 15 g

Vitamin C - 0% Vitamin C - 745 %

Calcium - 0% Calcium - 10%

Iron - 0% Iron - 15%

Feeding vs. Fueling

The Results of...

Thoughtless FEEDING Thoughtful FUELING

More inflammation Balance

Slow Recovery Efficiency

Inefficiency Anti-Inflammatory

Muscle Breakdown Bone Health

Fat Storage Sustaining Energy

Low Energy Quick Recovery

Compromised Bone

Strength Teen Growth

Lean Growth

Water makes up about 60% of a person's total

body weight and is the nutrient most important to the

body's functioning. Water is the main component of blood

plasma. Without water, oxygen, glucose, fatty acids and

amino acids can't be transported to your active muscles

and waste products can't be eliminated from the body.

Water loss is accelerated during exercise, and as little as a

2% reduction can have a devastating impact on

performance - causing declines in muscular strength,

declines in endurance, and increased fatigue.

Hydration

Hydration is a 24/7 job. Make sure that you

are properly hydrated before conditioning

workouts and practices. To ensure proper

hydration, drink even more than what you think

your thirst indicates during heavy activity. If

you're thirsty, you're already dehydrated.

You know you are hydrated if your urine is

clear or light in color and you are going to the

bathroom every 2 to 4 hours.

HYDRATION GUIDELINES

Monitor your body weight closely. Always measure

your body weight pre- and post-workout. Your MAX

weight loss during activity should not exceed 3% of your

body weight.

Hydration Timeline

1) 2-3 hours before activity: Consume 20 oz. of fluids.

2) 30 minutes before activity: Consume 8 oz. of fluids.

3) During Activity: 4-8 oz. every 15 minutes of activity.

4) Post Workout: Consume 16-24 oz. for every pound of

body weight lost.

How to calculate calories needed for weight

maintenance:

Athletes require 18-20 calories per pound of body

weight - for example;

185 lbs. x 20 calories = 3700 calories

How to calculate % of total daily calories:

Carbohydrates = 4 calories per gram

Protein = 4 calories per gram

Weight Maintenance

Fat = 9 calories per gram

Example of a 3700 calorie per day diet:

60% of total daily calories should be from carbohydrates.

3700 calories X 60% = 2,220 calories from carbohydrates

2,220 calories from carbs ÷ 4 grams = 555 grams of

carbohydrates.

15% of total daily calories should be from protein.

3700 calories X 15% = 555 calories from protein

555 calories from protein ÷ 4 grams = 139 grams of protein.

25% of total daily calories should be from fat.

3700 calories X 25% = 925 calories from fat

925 calories from fat ÷ 9 grams = 103 grams of fat.

FAT CALORIES

How to calculate % of calories from

fat (in food):

# of grams of Fat X 9 = Calories

from Fat

Calories from Fat ÷ Total Calories =

% Calories from Fat

How to Gain Weight & Increase

Strength/Speed

Weight gain, and particularly muscle gain, is

best achieved by eating nutrient dense calories from

carbohydrates and protein with modest amounts of

added fat (whole grain breads and cereals, bagels,

pasta, rice, fruits, vegetables, and high carbohydrate

sports drinks).

This must be done in combination with a

strength training program, and adequate recovery

time.

1) Add ~500-1000 calories per day to gain one pound of

weight per week. If you gain weight too quickly (more

than 2 pounds/wk) you will adding more fat than muscle.

2) Eat early and often. This will ensure adequate fuel

(carbohydrate and protein) are available for workouts

which will also help with recovery and building muscle.

·Eat something within 1 hour of waking.

·Eat something every 3-4 hours.

3) Add calories to Breakfast.

4) Add calories to lunch and dinner.

5) Add calories to Snacks.

Little Tips for Big Gains

·Apple, Cranberry, Cranapple, Grape,

Pineapple, and most juice blends have more

calories than Orange, Grapefuit, or Tomato juice.

·When making juice from frozen

concentrate, add less water then what the

directions indicate.

·Add ¼ cup of powdered milk to 1 cup of 2%

milk, or add malt powder, carnation instant

breakfast or other powdered flavorings.

How to Maintain Body Weight &

Increase Strength/Speed

1) Eat at the same time every day.

2) Follow a balanced meal plan.

3) Avoid eating too few calories.

4) Follow your strength training program.

5) Get adequate sleep every night.

How to Lose Body Weight &

Increase Strength/Speed

Weight Loss Basics

·To minimize muscle loss, and have energy to train,

you should not lose more than 1-2 pounds per week.

·To lose 1 pound per week you need a 500 calorie

deficit every day (500 calories X 7 days a week = 3500

calories). You could achieve this by eating 500 fewer

calories per day, or eating 250 fewer calories and

expending 250 extra calories.

·A simple way to remove calories from your

intake is to remove excess amounts of empty

calories (like sweet drinks and candy) in your

meals and snacks.

·Negative side effects of losing weight too

quickly include muscle loss, fatigue,

dehydration, and illness. These are common

when using inappropriate methods such as

fasting, high protein diets, laxatives, and

sweat suits.

1) Eat Breakfast.

·Jump starts your metabolism for the day.

·Reduces chances for overeating later in the

day.

·Fuels training and ensures a high quality

workout.

·Maximizes protein building and carbohydrate

storage in the muscle.

2) Include protein with every meal and snack.

·This helps you keep your muscle while you're

losing fat.

3) Eat every 3-4 hours.

·To maintain your energy level and maximize

recovery from training and competition.

·To avoid becoming over-hungry.

·To maintain satiety (fullness) and prevent

overeating.

4) Increase your cardio activity. Find at least

30 minutes each day to hop on the bike,

elliptical, Stairmaster, or treadmill in addition

to your workout.

5) Reduce portions.

·Avoid super-sized meals and drinks.

·Share meals.

·Instead of a large cheese burger, large fries,

and large Coke (~1800 calories), choose a

chicken sandwich with veggies, fruit and a

baked potato (more nutrients and ~500 fewer

calories).

6) Do not drink calories. Eliminate soda, fruit

drinks, high fat milk, sports drinks, and 100%

juice.

7) Sleep 7-9 hours every night. It's been

shown that people overeat when they don't

get adequate sleep.

Little Tips for Big Change - Be a Mindful Eater

·Do not eat too fast. Once you begin eating it

takes approximately 15 minutes for your brain to

sense your are getting full.

·Ask yourself if you are truly hungry before you

start eating, or are you just bored or stressed.

·Focus on eating and enjoy it! Turn off the TV!

Bread, Cereal, Rice, and Pasta Group

Fruit Vegetable

Group Group

Meat, Poultry, Fish Milk, Yogurt and

Dry Beans, Eggs Cheese Group

and Nuts Group

Sweets, Fats

and Oils

Good Nutrition Game Plan

Focus on

Amounts!

The most servings should

come from bread, cereal,

and pasta group. The least

should come from fats,

sweets, and oils.

Good Nutrition Game Plan: Grains & Starches

Some BEST choices: Cereal, wholegrain bread, pasta,

rice, potatoes.

Main Nutrients: Carbohydrates, fiber, B vitamins.

Protective Benefits:

·Fuel muscles

·Protect against needless muscle fatigue

·Fiber reduces problems with constipation

·Low in fat, hence low in calories and good for

weight reduction

Good Carbohydrate Choices:

·Bread: All types, flavors, & shapes (except croissants).

·Bran Cereals: Bran cereals are rich in fiber, B vitamins and

often iron. Bran flakes, orange juice, and a banana is a

solid breakfast.

·Muffins & Bagels: Whole grain muffins and bagels are

more healthful than white flour based donuts, buttered

toast, croissants, or Danish pastries. A muffin or bagel

along with yogurt and orange juice creates a well-balanced

meal that's easy and convenient.

·Pasta, Rice, & Potatoes: Try to avoid quick-fix versions

with more than 30% of the calories per serving from fat.

Glycogen Storage:

·Glycogen is stored carbohydrate energy.

·It is stored primarily in your muscles, but can also be

found in lesser amounts in the liver and blood.

·It is used for fuel for high-intensity muscle

contractions during anaerobic exercise.

·When glycogen stores are gone, muscle is used for

energy (and exercise intensity cannot be sustained).

·The larger you are, the more glycogen that can be

stored in your muscles.

"Not eating enough

calories and

carbohydrates will reduce

glycogen stores in the

muscle and cause your

body to use more skeletal

muscle for energy."

Good Nutrition Game Plan: Fruits

Some BEST choices: Oranges, bananas, melon, apples.

Main Nutrients: Vitamins C & A, potassium, carbs &

fiber.

Protective Benefits:

·Improve health

·Reduce risk of cancer, high blood pressure &

constipation

·Aid recovery after exercise

Good Fruit Choices:

If you like fruit, but just don't get around to eating

it, plan into your breakfast either a banana or orange juice.

These are among the most nutritious fruits, so you'll be

getting a good start to the day. These fruits are also easily

carried when you are on the go. Just 6 ounces of orange

juice provides the daily requirement of Vitamin C plus all

the potassium you might have lost in an hour's workout,

plus folic acid, a B vitamin needed for building protein and

red blood cells. There is nothing wrong with canned

peaches, applesauce, or fruit cocktail either. Boxes of juice

and snack size cans of fruit make quick, convenient

portable items to stock when you're on the go.

Good Nutrition Game Plan: Vegetables

Some BEST choices: Broccoli, spinach, green peppers,

tomatoes.

Main Nutrients: Vitamins C & A, potassium, carbs &

fiber.

Protective Benefits:

·Improve health

·Reduce risk of cancer, high blood pressure &

constipation

Good Vegetable Choices:

In general, vegetables have more nutritional value than

fruits; if you aren't a fruit eater or if fruits leave you with an acid

stomach, you can simply eat more veggies and get the same

vitamins and mineral, if not more.

Dark, colorful vegetables usually have more nutritional

value than paler ones. For example, the deeper green or deeper

yellow a vegetable is, the more vitamin A it contains. If you're

struggling to improve your diet, don't stuff yourself with pale

lettuces, cucumbers, mushrooms, and celery. Instead, feast on

colorful broccoli, spinach, green peepers, tomatoes, and carrots,

which offer far more nutrients.

Many grocery stores and delis have fresh salads-to-go; or

you can drink your vegetables in a vegetable juice cocktail too.

Good Nutrition Game Plan: Dairy Products

Some BEST choices: Low-fat milk, low-fat yogurt, and

low-fat cheeses.

Main Nutrients: Calcium, protein, riboflavin,

potassium.

Protective Benefits:

·Maintain strong bones

·Protect against high blood pressure

·Protect against muscle cramps

Good Dairy Choices:

Low-fat milk and other calcium-rich dairy

products should be an important part of your

diet throughout your lifetime. Your bones are

alive and need calcium on a daily basis.

Although you may stop growing by age 20,

your bones don't reach peak density until age

30 to 35.

Good Nutrition Game Plan: Meats & Protein-

Rich Alternatives

Some BEST choices: Lean meat, fish, poultry, nuts,

beams, legumes, cooked egg whites.

Main Nutrients: Protein, B vitamins, iron & zinc.

Protective Benefits:

·Assure proper muscle development

·Improve healing

·Support hormone and antibody formation

Risks: Fatty meats may contribute to heart disease.

Extra protein does not make muscle mass. Instead,

extra protein will be:

·used as an energy source if calories or

carbohydrates are too low, or

·stored as FAT if protein is in excess of calorie needs

(which means an increase in % body fat).

The protein rule-of-thumb is to include a total of 6 to 8

ounces of protein-rich food split between lunch or dinner.

Six ounces is tiny compared to what most Americans eat:

12 ounce steaks, 8 ounce chicken breasts, 6 ounce cans of

tuna. Most athletes polish off their required protein by

lunch time and daily eat 2 to 3 times what they need.

Good Protein Choices:

Although all types of chicken, fish, eggs, and beef are

excellent sources of protein, they offer different types of

nutrients.

Lean Beef: A lean roast beef sandwich made with two thick slices

of bread (for carbs) is an excellent choice for iron, which

prevents anemia; for zinc, needed for healing; and for B vitamins,

which help produce energy. A lean beef sandwich is preferable to

a grilled cheese sandwich or hamburger because of these

nutrients and the lower fat content.

Chicken & Turkey: Poultry generally has less saturated fat than

red meats, so it tends to be a more heart-healthful choice. Just

be sure to discard the skin (which is full of fat).

Fish: Canned, frozen, or fresh fish is a great source of protein

and protects against heart disease. Three fish servings per week

is the minimum recommendation. Preferably baked, broiled,

grilled, or water packed - NOT FRIED!

Peanut Butter: Being a vegetable source of protein, peanut

butter has no cholesterol.

Beans: Beans are loaded with amino acids with minimal fat.

Canned ranch style beans, baked beans, and green peas - all

should be standard items in your diet.

"Most athletes get

more than enough

protein, just not

always from good

sources. "

Top Food Choices

Vegetables

Vitamin E Vitamins A & C Vitamin A Vitamin C Almonds Broccoli Brussels Sprouts Apricots Cauliflower

Avocados

Or

Guacamole

Cantaloupes Dark salad

greens Carrots Green Beans

Corn oil Red peppers Grapefruits (Pink

or red) Cheese Kiwis

Mayonnaise Red marinara Guavas Green peas New potatoes

with skin

Olive oil Salsa Mandarin

oranges Peaches Oranges

Peanut butter Tomato juice Mangos Pumpkin Pineapples

Peanuts Tomato sauce Sweet potatoes Skim milk Raisins

Salmon Tomatoes Tangerines Yogurt Strawberries

Soybean oil V-8 vegetable

drink Watermelons Egg yolks Pea pods

Sunflower seeds Winter squash Yams Green/Yellow

Peppers

Top Food Choices

Carbohydrates

Best Choice Second Choice Third Choice Acorn squash All-bran cereal Apples Baked potatoe

Black beans Baked beans Banana cake Cartoon character

cereals

Butter beans Bran Chex Bananas Doughnuts

Cherries Brown or wild rice Cornmeal French bread

Cucumbers or pickles Cheerios Grapes French fries

Egg noodles Cream of Wheat Green peas Golden Grahams

Eggplant Lima beans Macaroni Grapenuts

Fettucini Shredded Wheat Oatmeal cookies Hashbrowns

Green Beans Multi-grain bread Popcorn Mashed potatoes

Kidney beans New boiled potatoes

with skins Raisins Melba toast

Mushrooms Oat bran Ravioli Puffed rice

Nectarines Oatmeal Spaghetti Refried beans

Onions Pita bread Sweet corn Sweetened drinks

Pears Rye bread Sweet potatoes White bread

Plums Tortillas Wheat crackers White rice

Top Food Choices

Protein

Best Choice Second Choice Third Choice

95% lean ground beef 2% milk Baked chicken strips

or nuggets 75% lean ground beef

95% lean ground

turkey 85% lean ground beef

Chicken-dark meat,

skinless

75% lean ground

turkey

95% lean ham 85% lean ground

turkey

Dark meat tuna in

water Bacon

Beans & peas 85% lean ham Low-fat pudding Beef or pork ribs

Chicken - white meat,

skinless Low-fat cheese Nuts or seeds Fried chicken

Low-fat cottage

cheese Low-fat yogurt Peanut butter Fried fish or seafood

Non-fried fish or

seafood

Regular cottage

cheese Cheese sticks Ice Cream

Skim milk Regular yogurt Turkey bacon or

sausage Whole eggs

Turkey-white meat,

skinless Trimmed beef or pork Whole Milk

White meat tuna

Overnight you have been without food for 6-8 hours, this

is considered a period of "fasting" compared to eating every 2-6

hours while you are awake. Upon rising your body requires a fuel

source to "kick start the engine".

Breakfast has an extremely important role in contributing

nutrients as well as calories to the diet at a time when your

body's supply is very low. A morning meal that includes complex

carbohydrates is best to maintain your blood sugar levels above

the fasting level. The tissues and cells in your body, especially

the brain, rely on constant energy supply to work at their best A

blood sugar level that stays above the fasting level ensures that

enough energy is being supplied to your body tissues.

Breakfast - Breaking Your Fast

Getting a good breakfast is a problem solved with a little

self-discipline and planning. Don't feel bound by tradition and

feel you need to have a time-consuming, sit-down affair. Time is

usually the problem with most athletes but you can eat well if

you've chosen well from the supermarket and have prepared

ahead of time. The following are some suggestions for stocking

your kitchen:

·Yogurt: Buy with fruit or add your own. Sprinkle in some cereal

for crunch and carbs.

·Cereals: Preferably high fiber, low fat. Can be hot or cold

varieties.

·Fresh fruit.

·Milk: Low fat or skim.

·Dried fruit or nuts.

·Muffins of any kind.

·Bagels of any kind.

·Low fat crackers.

·Bread or toast of any kind.

·Juice of any kind.

·Applesauce.

·Poptarts.

All of these can be part of a quick-fix, on-the-run meal. Prepared

and packaged the night before, they'll provide you with a no-

excuse alternative to skipping breakfast or choosing less healthy

options.

Anticipating the inevitable, here are some keys to making better

choices:

·Choose a small roast beef or a small hamburger when you are hungry. Limit

big burgers with names like "Whopper", "Jumbo", "Double", or "Triple".

The extra meat and the special sauce give you 2-3 times the calories and fat.

It would be better to eat two small hamburgers than a "big burger".

·Top burgers with lettuce, tomato, or onion instead of cheese. This will save

about 100 calories and 9 grams of fat.

·Pass up creamy sauces like mayonnaise, tartar sauce, ranch dressing. They

add about 100 calories of fat to each sandwich. Use low-fat condiments such

as ketchup, mustard, BBQ sauce, or salsa.

·Go for broiled or baked chicken and fish. They contain substantially less fat

and calories than their deep fried counterparts. Don't be fooled...the deep

Dealing with Fast Foods

fried chicken and fish sandwiches served in most fast food restaurants

contain as much or more fat and calories as the hamburgers.

·Skip the "Extra Crispy" coating on chicken and fish. They add much more

fat.

·Order your baked potato plain or just with vegetables. Other toppings

(butter, bacon bits, sour cream, and cheese) add fat. Use cottage cheese,

picante sauce, lean chili, or parmesan cheese to top your baked potato. (The

skin is loaded with fiber and minerals.)

·Use low calorie dressings, cottage cheese, or vinegar with a just a little oil to

top your salad from the salad bar.

·Make your own fast food meals. Select convenient single serving cans or

boxes of fruit and vegetable juice, low-fat yogurt, low-fat pre-sliced meats

(at least 95% fat free), whole grain bread, fruits, vegetables, etc. You can

build a lowfat, nutritious meal for probably less than it costs for a meal from

a fast food restaurant.

Snacking is a fact of life for most athletes. In order to consume the calories

required each day and replenish the glycogen used during exercise, snacks can be an

important part of your training routine. Here is a partial list of suggestions for high

carbohydrate snack foods and drinks to keep on hand.

Animal crackers

Applesauce (plain or

cinnamon (Snak Paks are

handy.)

Bagels, any flavor

Banana bread Blueberry muffins Bread

Cereal Chex mix Corn tortillas (not fried chips

or tostadas)

Cottage cheese, lowfat Crackers - saltines, melba

toast, SnackWells Fig Newtons

Fruit - fresh, canned, or dried Frozen yogurt Fruit cocktail (SnakPaks are

handy)

Fruit juices Jello Graham crackers (cinnamon &

chocolate too)

Ice milk Milk (1% of skim) Oatmeal raisin cookies

Peaches Popcorn (air popped without

butter) Poptarts

Pretzels Toast Baked tortilla chips

Vanilla wafers Vegetable soup Yogurt

Smart Snacking Ideas

500 Calorie Snacks

Below is a list of examples of snacks with the proper combination of

carbs and protein so make sure you have the entire snack, not just parts.

(T = Tablespoon, t = teaspoon, cup = 8 oz.)

·Bagel + 2 T. Peanut Butter

·Clif bar/Powerbar/Harvest Bar w/16 oz. 1% Milk

·Peanut butter and jelly sandwich w/ 1 cup 1% Milk

·2-4 waffles (toasted) + 3 T. peanut butter + 1 T. jam

·2-4 waffles (toasted) + ¼ cup light syrup & 1 cup low fat milk

·1 cup oatmeal w/ 1 cup low fat milk, 1 pear & ¼ cup trail mix

·1 Fat free pudding cup, 1 bagel + 1 T. low fat cream cheese & 1 cup low fat milk

·1 Baked potato + ¼ cup shredded cheese + 1 cup broccoli + 2 t. butter

·1 Baked potato + ¼ cup shredded cheese w/ 1 cup low fat milk & ½ cup applesauce

·1 cup Mac & cheese w/ 1 banana & ½ cup low fat milk

·Grilled cheese w/ tomato soup, 1 cup low fat milk & 1 orange

·Egg sandwich w/ 1 banana

·16 baby carrots + 2 T. light ranch w/ 1 pita bread + 2 oz. can chicken + 1 T light mayo

·2 boiled eggs w/ 1 slice toast + 2 T. jam + 1 orange + 1 banana + ½ cup cottage cheese

·1 Low-fat fruit yogurt w/ 1 banana & 8 oz. sports drink

·1 Fruit smoothie w/ 1 All Bran bar, ½ cup cottage cheese

·1 Low fat fruit yogurt w/ 1 package (2 bars) Nature Valley granola bars

·1 turkey sandwich w/ 20 oz. sports drink

·1 cup Kashi Go-Lean Crunch + 1 cup low fat milk w/ 20 oz. sports drink

·1 pita bread + ¼ cup hummus/refried beans w/ 1 banana & 1 stick string cheese

·¼ Trail mix w/ 1 cup low fat milk

·Tuna Melt on English muffin/toast w/ 1 apple

·Beef jerky and cheese

Recipes

PB&J: 2 slices whole wheat bread, 2 T. peanut buter, 1 T. 100% fruit

jelly.

Egg Sandwich: 2 slices whole wheat bread, 1 slice cheese, 1 egg over-

easy.

Fruit Smoothie: 8 oz. low-fat plain yogurt, 1 banana, ½ cup frozen fruit,

½ cup orange juice.

Turkey Sandwich: 2 slices whole wheat bread, 3 oz. (2-3 slices) turkey

breast, 1 T. mustard, 1 slice provolone cheese.

Trail Mix: 1 cup peanuts, 1 cup raisins, ½ cup M&M's, ½ cup sunflower

seeds.

Tuna Melt: 3 oz. can chunk light tuna in water, 1 T. light mayo, 1 T.

relish, 1 slice cheddar cheese.

Workouts/Practices

Establish eating patterns for training and performance by

planning meals and snacks around class, work, practice, etc. to make

sure you are eating every 3-4 hours and within an hour before and after

practice or games.

Breakfast: Eat within 30-45 minutes of waking up.

Snack: Mid-morning, between breakfast and lunch.

Lunch: Choose wise options.

Pre-Workout/Pre- Practice: Focus on carbs , low fat & small amount of

protein.

Nutrient Timing - Workouts, Practices, and

Games

You must eat 30-60 minutes before your workout or practice.

This ensures your body has enough fuel to get through the workout. If

your tank is not full your body will feed on (breakdown) your muscle for

energy. This is the opposite of what you want.

During Workout/Practice: 4-8 oz. fluid every 15 minutes and 30-60 g

carbs every hour.

After Workout/Practice: 20 g protein, 40-60 g carbs, low fat, replenish

fluid loss.

You must eat 30-60 minutes after your workout or practice.

Your muscles are like dry sponges after a workout ready to super-absorb

the nutrients it needs to fully recover and repair. During recovery is

where you make your gains in size and strength! Have a snack as soon

as you can after your workout or practice.

Dinner: Eat dinner (or whatever your next meal is) within 1½-2 hours

after your workout/practice.

"If you train in a depleted

state (like not eating

before a workout), your

body will draw on protein

stores - which defeats the

purpose of strength

training."

Game Day Meals

Pre-Game: 3-4 hours before game.

·Focus on carbohydrates and lean protein sources.

·Heavy fat and fiber can cause stomach upset before game time.

·Keep it simple, clean & fresh.

Post-Game: Within 1-1½ hours after the game.

·Important time for recovery.

·They've worn their bodies down - filling them with inflammatory foods

will slow recovery.

·Focus on lean protein, color, and sustaining carbs (low sugar, choose

whole grains).

A supplement is something that completes or

enhances something else when added to it.

FOOD FIRST ·There is no supplement that can replace or is better than

real food and they will only have benefit if your diet is poor

to begin with.

·For athletes under the age of 18, research is showing that

supplements do nothing to help increase their

performance.

SUPPLEMENTS

All the preceding information is

courtesy of the Strength &

Conditioning staff at Western

Michigan University, and the Sports

Nutrition staffs at Michigan State

University and the University of

Notre Dame.