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Nutrition
Dedication and training techniques are athletes’ most effective means of developing his or her
abilities. All the dedication and creative training techniques in the world will not help an athlete
who treats his body like a garbage dump an throws anything he wants into it. For training to be
effective, proper rest and nutrition must be included in your training program. An athlete
should receive eight (8) hours of sleep per day for training to have its desired effect.
An athlete’s diet should consist of 60% carbohydrates, 20% fats and 20% protein. Most
Americans eat approximately 25 to 35% too much protein. All this extra protein has to be
converted to fat or used for energy. A much more efficient nutritional program would yield a
much better result. The key point here is to increase the athlete’s intake of complex
carbohydrates for better training and performance results.
Another important point in nutritional conditioning is when and how often you eat your meals.
Three meals per day are a must and 1/3 of the days’ calories should be taken with each meal.
Breakfast is by far the most important meal of the day. It gets the body’s metabolic system
moving at a higher rate and provides important nutrients to all of the body tissues so optimal
training may occur. Eating all three meals every day is as important as making all your
workouts. Snacks between meals should be limited to fruit and other natural carbohydrate
sources.
Remember that your training program starts with your nutritional training. It’s just as important
as your workouts. A good nutritional program is a constant effort, everyday not just the days
that you workout or during the week, and then on weekends junking out. It is a never ending
process, but it is a process that when done will pay off in big rewards.
Nutrition
It is important to regulate your carbohydrate intake according to your activity level, though.
When activity levels are high eat more carbohydrates and when low consume less.
Another way to regulate excess carbohydrates being stored as fat is to classify them by how
quickly they raise blood glucose levels in the blood stream. This system breaks from the
simple and complex carbohydrates. You are given three choices of carbohydrates:
• Best choice:
Low glycemic response
• Second choice:
Moderate glycemic response
• Third choice:
High glycemic response
It is okay to eat second and third choice carbohydrates, especially during periods of high
activity. But you then need to eat them with a lean protein choice.
CARBOHYDRATES:
Best Choice
Second Choice
Acorn Squash
All-Bran Cereal
Apples
Black Beans
Baked Beans
Banana Cake
Butter Beans
Bran Chex
Bananas
Cherries
Brown Rice
Cornmeal
Cucumbers
Wild Rice
Grapes
Pickles
Cheerios
Green Peas
Egg Noodles
Cream Of Wheat
Macaroni
Eggplant
Lima Beans
Oatmeal Cookies
Fettucini
Mini Wheat
Popcorn
Green Beans
Multi-Grain Bread
Pound Cake
Kidney Beans
Boiled Potatoes W/Skin
Raisins
Lentils
Oat Bran
Ravioli
Mushrooms
Oatmeal
Spaghetti
Nectarines
Pita Bread
Sweet Corn
Onions
Rye Bread
Sweet Potatoes
Pears
Special K Cereal
Water Crackers
Plums
Tortillas
Wheat Crackers
Split Peas
Unsweetened Fruit Juice Whole Wheat Flour
Summer Squash
Whole Grain Bread
Third Choice
Baked Russet Potatoes
Candy
Cartoon Character Cereals
Doughnuts
French Bread
French Fries
Golden Grahams
Grapenuts
Hashbrowns
Mashed Potatoes
Melba Toast
Puffed Rice
Refried Beans
Sweetened Drinks
Total Cereal
White Bread
White Flour
White Rice
Things to remember:
• Fresh produce is best, but to avoid spoilage and to ensure availability buy a combination of
fresh, frozen, and canned fruits and vegetables.
• Try to include carbohydrates from all three groups when shopping.
• When not active, reduce your total carbohydrate intake (especially third choice
carbohydrates)
Nutrition
DIETARY GUIDELINES
Daily serving from the Four Major Food Groups
Fruits
Food Groups:
Grain Products
&Vegetables
Serving:
4
4
Dairy Products
3
Meat, Fish
Poultry
2
This logical approach is to achieve variety in the diet. Variety will allow for the intake of 6
nutrients (carbohydrates, protein, fats, vitamins, minerals and water). It is interesting to note, a
total of servings should come from grain products, fruits and vegetables. This allows for a high
percentage of the total caloric intake to be from carbohydrates.
Eat three meals per day. When weight gain is desired, there should be an addition of 2
to 3 snacks.
Physical Factors:
• Helps to maintain muscle.
• Promotes body fat reduction.
• Reduces sluggishness and the onset of fatigue.
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 muscles. At the same time, there may be less muscle
growth.
Secondly, an evenly distributed caloric intake through the day keeps the body’s ability to burn
calories elevated. Skipping meals to lose weight is counter productive and will not allow for
progress in the training program.
Cut down on the foods that are high in fat:
• Red meats (steak, hamburger, franks, luncheon meats, etc.)
• Pork product (bacon and sausage)
• Whole milk, ice cream and cream cheese.
• Cheese and cheese sauce
• Butter or margarine
• Mayonnaise or Miracle whip
• Oils of all kinds (used in cooking or salads)
• Salad dressings
• French fries or other forms or fried potatoes such as chips
Nutrition
A diet which is high in fat and low in carbohydrates slows the process of energy storage in the
muscle. If this continues, there will be less fuel for high intensity activity.
Eating habits to lower fat intake:
• Buy lean cuts of meat and trim all excess fat.
• Keep meats to moderate serving. When possible substitute fish and poultry for meat.
• Don’t fry foods: bake, boil, broil, poach, steam, or barbecue.
• Use all fats sparingly (oil, butter, margarine, mayonnaise and miracle whip)
• Use sparingly all dairy products made with whole milk (milk, ice cream, chocolate, cheese,
yogurt, etc)
• Avoid the use of products packed in oil.
• Substitute foods that will help to lower your fat intake:
• Low-cal salad dressing. Not oil salad dressing.
• Low-cal mayonnaise.
• Low-cal mayonnaise.
• Skim or low-fat milk products (ice cream, yogurt, etc).
• Tuna packed in water.
Increase intake of complex carbohydrates and grain products:
• Breads
• Rolls
• Cereals
• Pancakes
• Waffles
• French Toast
• Pasta
• Rice
Increase consumption of vegetables, (potatoes, lima beans, peas, corn, winter squash,
juice, etc.) and fruit and fruit juices.
Physical factors:
• Increased energy storage in muscle.
• Protein sparing effect for growth and repair of muscle.
• Prolonged endurance.
Nutrition
WATER
How 8 glasses a day keeps fat away.
Incredible as it may seem, water is quite possibly the single most important catalyst in losing
weight and keeping it off. Although most of us take it or granted, water may be the only true
“magic potion” for permanent weight loss.
Water suppresses the appetite naturally and helps the body metabolize stored fat.
Studies have shown that a decrease in water intake will cause fat deposits to increase, while
an increase in water intake can reduce fat deposits. Here’s why: the kidneys can’t function
properly without enough water. When they don’t work to capacity, some of the load is dumped
onto the liver. One of the liver’s primary functions is to metabolize stored fat into usable energy
for the body. But, if the liver has to do some of the kidney’s work, it can’t operate at full throttle.
As a result, it metabolizes less fat, more fat remains stored in the body and weight loss stops.
Drinking enough water is the best treatment for fluid retention.
When the body gets less water, it perceives this as a threat to survival and begins to hold onto
every drop. Water is stored in extra cellular spaces (outside the cell). This shows up as swollen
feet, legs, and hands. Diuretics offer a temporary solution at best. They force stored water
along with essential nutrients out of the cell. Again, the body perceives a threat and will replace
the lost water at first opportunity. Thus, the condition quickly returns. The best way to
overcome the problem of water retention is to give the body what it needs- plenty of water.
Only then will stored water be released. If you have a constant problem with water retention,
excess salt may be to blame. Your body will tolerate sodium only in a certain concentration.
The more salt you eat, then the more water your system retains. But getting rid of unneeded
salt is easy- just drink more water. As it is forced through the kidneys, it takes away excess
sodium.
The overweight person needs more water than the thin one.
Larger people have larger metabolic loads. Since we know that water is the key to fat
metabolism, it follows that the overweight person needs more water.
Water helps to maintain proper muscle tone.
By giving muscles their natural ability to contract and by preventing dehydration.
It also helps to prevent sagging skin that usually follows a weight loss- shrinking cells are
buoyed by water, which plumps the skin and leaves it clear, healthy, and resilient.
Water helps rid the body of waste.
During weight loss, the body has a lot more waste to get rid of- all that metabolized fat must be
shed. Again, adequate water helps flush out the waste.
Nutrition
Water can relieve constipation.
When the body gets to little water, it siphons what it needs from internal sources. The colon is
one primary source. Result? Constipation. But, when person drinks enough water, normal
bowel function usually returns.
So far, we’ve discovered some remarkable truths about water and weight loss:
• The body will not function properly without enough water and can’t metabolize stored fat
efficiently.
• Retained water shows up as excess weight.
• To get rid of excess water you must drink more water.
• Drinking water is essential to weight loss.
How much water is enough? On the average, a person should drink eight 8-ounce glasses
every day. That’s about 2 quarts. However, the overweight person needs one additional glass
for every 25 pounds of excess weight. The amount you drink also should be increased if you
exercise briskly or if the weather is hot and dry. Water should be preferably cold-it is absorbed
through the system more quickly than warm water. And some evidence suggests that drinking
cold water can actually burn calories. To utilize water more efficiently during weight loss, follow
this schedule:
• Morning: 1 quart consumed over a 30- minute period
• Noon: 1 quart consumed over a 30-minute period
• Evening: 1 quart consumed between five and six o’clock
When the body gets the water it needs to function optimally, its fluids are perfectly balanced.
When this happens, you have reached the “breakthrough point.” What does this mean?
• Endocrine gland improves.
• Fluid retention is alleviated, as stored water is lost.
• More fat is used as fuel because the liver is free to metabolize stored fat.
• Natural thirst returns.
• There is a loss of hunger almost overnight.
If you stop drinking enough water, your body fluids will be thrown out of balance again, and
you may experience fluid retention, unexplained weight gain and loss of thirst. To remedy the
situation you’ll, have to go back and force another “Breakthrough.”