Download Nutrition - Colgate Athletics

NUTRITION
Unlike common people, you have uncommon goals and dreams that require 100% of your effort,
determination, and discipline. You are beginning to understand how important this is in your
physical conditioning, but you must also understand that these same principles apply to your
eating habits. Nutrition is the one component of an athletic program where most people are
misinformed or misunderstood. Everywhere you turn you hear or read about someone who has
gained or lost 20 lbs. in one week. This type of information is misleading and dangerous. As
athletes, you must know the facts about diet and dietary habits in order to perform at your
optimum level. You cannot run a high-performance racecar on kerosene. Excess weight in the
form of fat reduces speed and endurance of any athlete. WE WANT YOU BIGGER – NOT
FATTER!
There are facts the FDA (Food and Drug Administration) and AMA (American Medical
Association) put out on nutrition. Every athlete and non-athlete should adhere to these facts for
better performance and to live longer. They are as follows:
BALANCED DIET
Everyone should eat a well balanced diet. A balanced diet should consist of eating approximately
60% complex carbohydrates, 20-25% fat and 15-20% protein.
Complex Carbohydrates
Breads
Cereals
Fruits
Grain Products
Pancakes
Pastas
Rice
Rolls
Vegetables
Fats
Bacon/Sausage
Butter
Cheese
Fried Foods
Ice-cream
Oils
Red Meats
Whole milk
Proteins
Beans
Fish
Meats
Poultry
DON'T SKIP MEALS
It is important to maintain food intake at a constant level throughout the day. The weight
regulating mechanism in your body is called the “Set Point”. It can be compared to the
thermostat in a home. Skipping meals to lose weight is counter-productive. The body protects
itself from starvation by lowering the “Set Point” or slowing down its metabolism. Therefore, if
you are trying to lose weight you should eat 4-5 meals a day. However, keep your portions small.
This will increase your metabolism or elevate your “Set Point”. If you are trying to gain weight
you must eat at least 4 to 5 meals plus 2 to 3 snacks a day. You must increase your caloric intake.
ARE LARGE AMOUNTS OF PROTEIN ESSENTIAL?
Protein is the most poorly understood and possibly the most abused nutrient by the athletic
community. The recommended daily allowance (RDA) for protein is calculated as follows, 1
gram per day of protein per 2.2 lbs. of body weight. Therefore, a 220 lb. sedentary man only
needs 100 grams of protein per day. This is equivalent to 16 ounces of meat. Athletes engaging
in intense physical activity require an intake above the RDA. A safe and adequate
recommendation for an athlete is .7 - .9 grams of protein per pound of body weight. This means
a 220 lb. athlete requires 154 to 198 grams of protein a day. The majority of athletes will meet
these needs if they are consuming 3 to 4 meals and 2 to 3 snacks a day. Thus, protein
supplements are unnecessary and money foolishly spent. Remember, weight gain is a
combination of increasing a balanced diet, which increases total caloric intake.
ARE VITAMIN AND MINERAL SUPPLEMENTS NECESSARY?
Athletes tend to consume large amounts of food, and if a sensible selection occurs, there is an
adequate intake of vitamins and minerals daily. If your diet is not balanced, a vitamin-mineral
supplementation may prove beneficial. However, the finest source of vitamins and minerals
comes from the grocery store.
WEIGHT REDUCTION
Weight reduction is a simple mathematical formula. For every 3500 calories burned above your
basic metabolic rate (the amount of calories needed to survive) you lose 1 lb. of fat. This 3500
calories burned can come from a reduction of food, increased exercise and/or a combination of
both. Losing weight through exercise alone is a very inefficient method. You burn approximately
100 calories/mile run. Therefore, you would need to run 35 miles to lose one pound of fat or 350
miles to lose ten pounds of fat. Maximally, the human body can only lose 2-3 lb. of fat/week.
Any additional weight loss would come from lean tissue (muscle) and water. A combination of
exercise and food reduction is the most sensible approach. If you reduce your diet by 500
calories a day (1 McDonald's Quarter-Pounder with cheese = 418 calories) and do 30 minutes of
aerobic activity per day you will lose 2 Ibs. of fat per/wk.
Helpful Tips: Eat more fruits and vegetables.
Limit fast food intake or make healthy fast food choices
Drink more water.
Limit your amount of soda pop, sweets, candies, desserts, and other simple
sugars.
Do not eat any fried foods.
Do not drink any alcoholic beverages.
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TIPS FOR WEIGHT GAIN
SIMPLY PUT: YOU MUST TAKE IN MORE CALORIES THAN YOU BURN OFF.
1.
2.
3.
4.
Eat more frequently. It is easier for your body to store more calories, if you eat
more often.
Increase the calories in foods chosen. Fats are the most concentrated source of
calories but pick them wisely (i.e., margarine/oil based salad dressings/seeds/nuts
and peanut butter).
Try to eat 1/4 more at each meal and snack.
Pick high calorie food items each time you eat
HOW TO LOWER FAT SELECTION
•
Buy lean cuts of meat
•
Trim off excess fat
•
Don't fry food - bake, broil, poach, steam, etc.
•
Use fats sparingly - oil, butter, mayonnaise
•
Use skim or low fat milk products
•
Choose low-fat salad dressings
EATING ON THE RUN: MEAL CHOICES
BREAKFAST:
•
Pancakes, waffles, or French toast w/ syrup – no butter
•
Egg sandwich – no cheese
•
Unbuttered English muffin, bran muffin, bagels or toast w/ preserves, jelly, or
apple butter
•
Low-fat milk or yogurt w/ fresh fruit and a bagel
•
Dry or cooked cereals w/ or w/o milk w/ fresh or dried fruit
•
Low-fat granola bars – Kellogg’s or Nature Valley
•
Pita bread stuffed with peanut butter (high in calories!) and raisins and cottage
cheese, or veggies and low fat cheese
LUNCHES:
•
Vegetables or chili stuffed potatoes
•
Salad bars: use low fat dressings, veggies, dried beans, beets, carrots, pasta, and
add crackers, rolls, or bread
•
Pack Lunches: Sandwich whole grain bread, fruit, fig bars, and vegetables or soup
•
Pastas with meat or meatless sauce
•
Tacos without sour cream
•
Baked or broiled meats instead of fried
•
Fantastic soups or pasta meals that can be reconstituted water
•
Fast Food restaurants: Grilled chicken sandwiches, grilled hamburgers, roast beef
sandwiches, baked potatoes, or salad bars (no mayonnaise, special sauce, butter,
sour cream etc.)
•
Thick crust pizzas with veggies – no extra cheese
126
DINNERS:
•
•
•
•
•
•
•
SNACKS:
•
•
•
•
•
•
Less emphasis on meats and more on starches: rice, pasta, potatoes, and
vegetables (cooked or in salads)
Meats should be baked, broiled, or grilled instead of fried
Pasta with clam sauce or marinara sauce
Shellfish in tomato sauce or steamed without butter
Chicken breast without the skin with rice and vegetables
Stir fry dishes with lean meat and lots of vegetables in minimal oil
Grilled salmon, tuna, or swordfish with baked potato and vegetables
•
•
•
•
•
•
Whole grain crackers
Graham crackers
String cheese
Low-fat yogurt
Dry-roasted nuts
Bread sticks
Pretzels
Dry cereal
Fresh fruits
Dried fruits
Fruit juices
Bagels
WATCH THE CAFFEINE – It lowers blood sugar and can make you hungrier. It is also a
diuretic and can be dehydrating.
TRY TO LIMIT SWEETS – They can actually lower blood sugar and make you eat more!
FOR EATING AT HOME FOLLOW SOME TIME-SAVING TIPS:
•
Cook double batches of pasta, rice, noodles, potatoes
•
Store in plastic bags and reheat by plunging in boiling water for a minute
•
Reheat baked potatoes in the microwave
•
Use frozen veggies to stir fry, top a baked potato, or add to canned soup w/ rice,
potatoes, or noodles
•
Buy canned clams and add to a spaghetti sauce to serve over pasta
•
Use packaged rice or noodle dishes and add veggies to boost the nutritional value
•
Buy black beans, mix with salsa, and serve in corn tortillas w/ some grated cheese
•
Use canned meats such as chicken, salmon, or tuna for time savers
•
Buy already prepared vegetables at a salad bar
•
Do stir fries with or without meat and add some beans
127
BEST RESTAURANT CHOICES (Lowest in fat!):
Appetizers: Juice, fruit, crackers, shrimp cocktail, vegetables w/ salsa
Breads: Any without butter or margarine
Soups: Broth based, vegetable, bean, minestrone (creamed are high in fat!)
Salads: Dressing on the side (preferably low-fat), at the salad bar watch the goodies (croutons,
cottage cheese, shredded cheese, bacon bits, olives)
Seafood or Poultry: Baked, roasted, broiled, or poached. Request that it be cooked in wine,
tomato juice, lemon juice, or a little olive oil.
Beef: Trim all the fat. Request gravies or sauces on the side. Try to limit portion eaten to 8-12
oz.
Potatoes: Limit what goes on them. Request salsa, barbecue sauce, ketchup for flavorings
Pasta: With marinara sauce
Rice: Steamed if possible
Vegetables: Request steamed, boiled, or stewed served with lemon, herbs, or fancy mustards
Dessert: Sherbet or sorbet, fruit, frozen yogurt, or ice milk
HELPFUL REMINDERS FOR DINING OUT:
1.
Ask questions
2.
Request changes or substitutions
3.
Ask for sauces on the side
4.
Ask for low-fat condiments to spice up a meal
5.
Eat smaller portions
6.
Order a la carte
7.
Order an appetizer as a main serving
8.
Alcohol is high in calories!
128
Weight Gain Self–Test
*Courtesy of Dan Riley, Houston Texans
Before you ask about “supplements”,
be sure you are disciplined enough to do the basics.
Some players have a difficult time gaining and/or maintaining weight, especially during the season.
Others complain of fatigue and a lack of energy. These may be signs of inadequate caloric intake, and/or
low carbohydrate consumption.
The active athlete requires a significant number of calories. The key is to make sure you are eating
enough calories to generate maximum gains in strength, and recover completely from exercise, practice,
and games. To reach your full potential physically you must develop a disciplined approach to eating and
sleeping. How disciplined are you?
DO YOU...
‰ Eat breakfast seven days a week?
‰ Consume at least ¼ of your daily caloric requirements at breakfast?
‰ Eat at least three meals a day at approximately the same time?
‰ Consume a nutritious snack at mid-morning and mid afternoon?
‰ Eat three to five pieces of fruit a day?
‰ Eat at least one vegetable a day?
‰ Consume 60% of your calories from carbohydrates?
‰ Consume only 25% of your calories from fat?
‰ Eat from all five food groups?
‰ Consume 20 to 30 grams of fiber a day?
‰ Consume your necessary daily caloric intake before the day is over on game day?
‰ Consume 300 grams complex carbohydrates immediately after a game or practice to
expedite the recovery process?
‰ Eat a post-game or a post-practice meal high in carbohydrates (and calories if
necessary)?
‰ Eat enough calories every day during the season or during heavy workout periods to
maintain your bodyweight?
‰ Drink at least 8 (8 ounce) glasses of water/day?
‰ Go to bed about the same time each night?
‰ Wake up at approximately the same time each morning?
‰ Avoid the habit of sleeping in?
If you cannot answer yes to all of the above you will make it
more difficult to maintain or increase your bodyweight.
Be a calorie counter.
Formula to gain 1 pound/week is your bodyweight times 20 = your daily caloric needs.
Example : 250 lbs. x 20 = 5,000 calories per day. And of those 5,000 calories per day,
60% should be carbohydrates, 25% should be fats, and 15% should be proteins.
129
130
HEALTHY FOOD CHOICES
The U.S. Department of Agriculture Food Guide Pyramid of daily dietary recommendations
divides food into six groups. At the top of the pyramid are foods you should eat only sparingly.
As the pyramid gets wider toward the bottom, the suggested number of servings increases. As
you go up, it DOES NOT mean the foods are more important or somehow better. Being higher
on the pyramid simply means you should eat less of that type of food each day. Different foods
within the lower five food groups have varying combinations of nutrients, so be sure to choose
food combinations that utilize more than one group.
Bread, Cereal, Rice, &Pasta Group: 6 to 11 Servings
The Bread, Cereal, Rice, and Pasta group is at the base of the pyramid, demonstrating that the
majority of the daily recommended allowance for foods should be chosen from this section.
These foods are high in complex carbohydrates, which are the body's favorite fuel. After
carbohydrates are digested, energy in the form of glucose is circulated in the blood. The liver and
muscles also store glucose for later use during physical activity. This food group also provides
other important nutrients such as vitamin B-complex (folate), which helps your body form
DNA/RNA and red blood cells and aids the body in using proteins. Whole grains add necessary
bulk to the digestive tract to aid in elimination of wastes.
Choose Often
¾ Bread, Bagels, Pita,
Muffins, Biscuits or
Rolls w/ < 2g of Fat
¾ Cold Cereals w/ <2g of
Fat
¾ Hot Cereals
¾ Corn Tortillas
¾ Air Popcorn
Unbuttered, Pretzels,
Rice Cakes
¾ Pasta, Rice, Barley
¾ Crackers w/ <1g of Fat
Choose Sometimes
¾ Flour Tortillas
¾ Egg Noodles
¾ Crackers >2g Fat
¾ Cold Cereals High In
Sugar
¾ Egg Breads, Pancakes,
Waffles Muffins,
Biscuits, Rolls w/ 2-5g
of Fat
131
Choose Rarely
¾ Croissants, Muffins,
Biscuits w/ >5g of Fat
¾ Oil-Popped and
Buttered Popcorn
¾ Crackers >3g Fat (Ritz)
Vegetable Group: 3 to 5 Servings
Vegetables provide many of the vitamins and minerals we need to release energy from proteins,
carbohydrates, and fats, plus build strong bodies, regulate heartbeat, and pass messages along the
nerves. They also contain substances called antioxidants and phytochemicals that fight illness
and disease. Since vegetables contain many different vitamins and minerals, it is important to
have a variety of them in your diet. Vegetables provide fiber to aid in elimination of body
wastes. Be sure to scrub vegetables before cooking. Ideally, vegetables should be steamed,
microwaved, or eaten raw, but the occasional stir-frying is acceptable. Boiling vegetables is OK,
but some of the vitamins and minerals will end up in the cooking water.
Choose Often
¾ Fresh Vegetables
Choose Sometimes
¾ Frozen w/o Sauce
Choose Rarely
¾ Canned Vegetables
¾ Frozen in Sauce/Juice
Fruit Group: 2 to 4 Servings
Fruits are especially good sources of important vitamins like A and C. Vitamin A is important
for healthy eyes, skin, and hair. Vitamin C helps your body absorb calcium and phosphorus and
use them for healthy bones and teeth, along with muscle and nerve functions. Fruits also provide
B vitamins, which help your body form DNA/RNA and red blood cells and aid the body in using
proteins. This food group also adds minerals such as potassium (to keep cells healthy) and
roughage for proper elimination of wastes from the body. Be sure to scrub fruits before eating. It
is best to eat fruits raw. Avoid peeling or slicing fruits until just before use.
Choose Often
¾ All Fresh Fruit
Choose Sometimes
¾ Dried Fruit
¾ Fruit Juices
Choose Rarely
¾ Avocado
¾ Olives
Milk Yogurt, & Cheese Group: 2 to 3 servings
This food group is an important source of vitamin A, vitamin D, and protein. Vitamin A is
important for healthy eyes, skin, and hair. Vitamin D helps your body absorb calcium and
phosphorus and use them for healthy bones and teeth, along with muscle and nerve functions.
Protein in the body is made from the building blocks called amino acids. Protein's main functions
are to repair and maintain body tissues, produce hemoglobin to carry oxygen to the cells, and
produce antibodies, enzymes, and hormones. Some of the amino acids in protein are produced by
the body; others must be obtained in the diet. Excess protein is burned for energy or stored as fat
and glycogen in the body.
Choose Often
¾ 1% Lowfat or Skim
Milk
¾ 1% Lowfat Yogurt
¾ Cheeses w/ 2 or Fewer
Grams of Fat/Oz.
¾ Frozen Dairy Desserts
W/ 2g of Fat or Less/½
Cup
Choose Sometimes
¾ 2% Lowfat Milk
¾ 1% Lowfat Yogurt
¾ Cheeses With 3-5g of
Fat/Oz.
¾ Frozen Dairy Desserts
With 3-5g of Fat/½
Cup
132
Choose Rarely
¾ Whole Milk
¾ Regular Yogurt
¾ Cheeses With More
Than 5g of Fat/Oz.
¾ Ice Cream or Frozen
Desserts With 5g of Fat
or More
Meat, Poultry, Fish, Dry Beans, Eggs, & Nuts Group: 2 to 3 Servings
Protein, an important part of your diet, can be found in this food group. Protein in the body is
made from the building blocks called amino acids. Protein's main functions are to repair and
maintain body tissues, produce hemoglobin to carry oxygen to the cells, and produce antibodies,
enzymes, and hormones. The body produces some of the amino acids in protein, while others
must be obtained in the diet. Foods in this group also provide the B-complex vitamins, which
helps your body form DNA/RNA and red blood cells and aids the body in using proteins.
Calcium and iron help build strong bones and teeth and support muscle and nerve functions.
Choose Often
¾ Beef: Top Round
¾ Beef: Eye Of Round
¾ Pork: Tenderloin
¾ Chicken Breast w/o
Skin
¾ Egg Whites
¾ All Dried Beans, Peas
¾ Canned Fish Packed In
Water
Choose Sometimes
¾ Beef: Bottom
¾ Beef: Sirloin
¾ Beef: Pot Roast
¾ Beef: Tenderloin
¾ Beef: T-Bone
¾ Beef: Flank
¾ Pork: Sirloin Chop
¾ Pork: Center Loin
¾ Pork: Rib Chop
¾ Canadian Bacon
¾ Chicken Breast
¾ Turkey Breast
¾ Egg Substitutes
¾ Soybeans, Tofu
133
Choose Rarely
¾ Beef: Porterhouse
¾ Beef: Liver
¾ Corn Beef
¾ Hot Dogs
¾ Salami, Bologna
¾ Bacon, Sausage
¾ Fried Chicken
¾ Whole Eggs
¾ Nuts, Peanuts
¾ Canned Fish in Oil
Fats, Oils, and Sweets Group: Use sparingly
Fats and oils are essential nutrients to maintain body function but should be used
sparingly. Fats help the body absorb vitamins A, D, E, K, and beta-carotene. They help
slow sugar's release into the bloodstream and are important for the formation of cell
membranes. Aim for fat intake of 25 percent or less of total daily food intake. Saturated
fats (butter, beef fat) should be limited to 10 percent or less of the fat total. Unsaturated
fats (safflower and corn oil) and monounsaturated fats (olive and canola oil) are healthier
choices. Fats shouldn't be restricted in children under age two. The developing brain and
other organs of the young child need a certain amount of fat for proper development.
Sugars, which are simple carbohydrates, are easy to digest and are quickly absorbed into
the bloodstream where they provide quick energy. Sugars provide no nutritive value and
are often accompanied by fats, so eat them sparingly.
134
SAMPLE DAILY MENU
1200 Calorie Menu 1 (Calorie Reduction)
Serving
1
1 Tbl.
1/2 med.
6 oz.
Cal
200
55
40
70
365
29%
Pro
Cal
28
1
4
27
60
19%
Fat
Cal
18
1
0
4
23
10%
Cho
Cal
152
56
40
38
286
38%
2 cups
3 oz.
6
1/2 cup
1
12 oz.
58
165
53
55
35
0
331
26%
8
96
6
0
4
0
114
35%
0
63
14
0
0
0
77
32%
48
0
32
55
34
0
169
23%
Lamb Chop-broiled 2.5 oz.
Cauliflower-cooked 1 cup
Mashed potatoes
1/2 cup
Corn
1 ear
Skim Milk
6 oz.
150
30
90
90
70
430
34%
80
8
8
12
27
135
42%
54
0
4
9
4
71
30%
24
24
74
76
38
236
32%
Sunflower Seeds
Cherries
80
35
35
11%
12
4
16
5%
63
4
67
28%
10
44
54
7%
1261
325
238
745
23% 18% 60%
Breakfast
Raisin bagel
Jam
Grapefruit
Skim Milk
Lunch
Tossed Salad
Tuna-chunk light
Crackers-wheat
Applesauce-Unsw
Plum
Water
Dinner
Snack
Daily Totals
1/2 oz.
10
135
SAMPLE DAILY MENU
2000 Calorie Menu 1
Serving
1/4 cup
6 oz
2 dices
2 pats
1/2 med
Cal
100
70
122
70
82
444
20%
Pro
Cal
12
27
21
0
8
68
15%
Fat
Cal
0
4
14
70
3
91
26%
Cho
Cal
92
38
94
0
80
304
23%
Corn Tortillas
Ground Beef-lean
Lettuce
Tomato
Onion
Spanish Rice
Rootbeer
3
3 oz
1/4 cup
1 mod
1/4 cup
1 1/2 cup
12 oz
195
230
6
40
1S
195
146
827
40%
24
84
0
8
2
16
0
134
30%
27
144
0
0
0
35
0
206
59%
156
0
6
32
14
149
155
512
39%
Scallops-steamed
Whole wheat roll
Broccoli-cooked
Baked Potato
Corn-cooked
Tea
4 oz
2
1 cup
1 med
1 ear
12 oz
127
180
45
220
85
3
660
32%
106
28
16
20
12
0
182
41%
14
18
9
0
9
0
50
14%
0
145
32
204
76
3
460
35%
2 oz
30
104
54
158
8%
58
4
62
14%
40
8
48
14%
4
49
53
4%
2089
446
347
1329
20 % 16 % 64 %
Breakfast
Grape Nuts Cereal
Skim Milk
Whole wheat
Margarine
Cantaloupe
Lunch
Dinner
Snacks
Lite-line cheese
Grapes
Daily Total
136
SAMPLE DAILY MENU
3000 Calorie Menu 1
Serving
2
1 cup
1/4 cup
8 oz
1
12 oz
Cal
160
145
109
112
200
132
858
28%
Pro
Cal
48
24
5
7
18
53
165
23%
Fat
Cal
108
18
1
4
28
3
152
33%
Cho
Cal
8
100
105
100
132
75
540
28%
Turkey-light
8 oz
Lettuce
1 pc
Tomato
1/4 med
Mustard
1 tsp
Pita bread
6 1/2"
Yogurt-lowfat w/fruit 8 oz
Beef Noodle Soup
2 cups
Fruit Punch Drink
12 oz
149
2
10
4
1
230
280
170
1010
33%
112
0
2
1
165
40
63
0
242
34%
30
0
0
2
24
18
97
0
156
34%
0
2
8
1
9
172
114
176
605
32%
Ham-lean-roasted
Collard greens-cook
Corn meal-cooked
Black-eyed peas
Wild rice
Carrots-fresh
Water
7 oz
1 cup
1 cup
1 cup
1 cup
1 cup
12 oz
300
25
120
190
221
49
0
905
195
8
12
52
27
6
0
300
95
0
0
9
5
3
0
112
0
20
104
140
191
44
0
499
4 cookies
1
210
101
311
8
5
13
36
2
38
168
100
268
3084
720
458
1912
23% 15% 62%
Breakfast
Scrambled Egg
Oatmeal
Raisins
Orange juice
Bagel
Skim milk
Lunch
Dinner
Snacks
Fig Bars
Banana
Daily Totals
137
SAMPLE DAILY MENU
3000 Calorie Menu 2
Cal
172
45
110
167
220
127
110
951
32%
Pro
Cal
68
46
6
2
8
4
0
134
25%
Fat
Cal
9
0
2
0
0
0
0
11
2%
Cho
Cal
95
0
90
165
102
123
110
685
36%
Beef Stew-homemade 1 l/2 cups
Biscuit
1
Corn-on-the-cob
2
Wild rice
1 cup
Cantaloupe
1/2
Choc Chip Cookie
2
Water
12 oz
327
103
140
221
82
100
0
973
33%
94
9
20
27
8
9
0
167
31%
141
45
14
5
7
32
0
244
53%
91
52
129
192
80
56
0
600
32%
Baked Flounder
Baked Potato
Margarine
Green Beans
Pineapple-canned
Lemonade
Apple
342
145
70
32
189
161
96
1035
35%
204
16
0
8
3
0
0
231
43%
124
2
70
3
3
0
7
209
45%
0
130
0
28
185
161
89
593
32%
2959
532
464
1878
18% 17% 64%
Breakfast
Skim Milk
Egg whites
Wheat toast
Grape juice
Shredded wheat
Banana
Jam
Servings
2 cups
3
2
1 cup
2 cups
1
2 Tb1
Lunch
Dinner
Daily Totals
6 oz
1 med
2 pats
1 cup
1 cup
12 oz
1
138
SAMPLE DAILY MENU
4000 Calorie Menu 1
Breakfast
Raisin Bran
Bagel
Cantaloupe
Hash Browns
Poached Egg
Wheat bread
Jam
Orange Juice
Skim Milk
Cho
Cal
5
18
3
163
52
14
2
4
3
264
34%
Cal
120
152
81
180
2
92
112
100
75
914
35%
31%
7
4
4
3
4
1
12
2
74
105
23
54
88
59
8
0
0
0
1221 220
32% 29%
100
200
14
50
155
156
7
112
1
228
31%
12 oz
2 med
1/2 cup
5 oz
2
1 cup
3
290
68
300
180
186
1027
26%
0
32
16
176
28
11
263
38%
3
260
51
0
145
115
574
22%
1
1 cup
96
0
9
96
32
72
216
310
406
32
81
312
10% 5%
10% 12%
3979 692
774
2595
17% 19% 65%
Serving
1 cup
1
1/2
1 cup
1
2 slices
2 Tbl
8 oz
12 oz
Pro Fat
Cal
Cal
130
14
200 28
82
8
355
19
82
26
122
21
110
1
112
7
132
53
1325 177
33% 26%
Lunch
Orange Juice
Fruit cocktail
Green beans-cooked
Mixed vegetables
Spaghetti & Meat
Dinner Roll
Lite-line cheese
Sweet potato-baked
Diet Soda
8 oz
1 cup
1/2 cup
1/2 cup
1 cup
2
3 oz
1
12 oz
112
194
16
58
332
238
156
115
1
Dinner
Tea
Baked potato
Peas-canned
Steak-lean
Whole wheat roll
Jell-O w/fruit
Snacks
Apple
Chocolate Pudding
Daily Totals
139
0
4
3
108
18
68
201
26%
795
SAMPLE DAILY MENU
4000 Calorie Menu 2
Servings
12 oz
1
2 slices
2 Tbl
3
3
1 cup
6 oz
Cal
132
82
122
110
492
150
110
84
1282
32%
Pro
Cal
53
26
21
1
64
0
0
5
170
26%
Chicken & Noodles
Spag. & Meatsauce
Sesame roll
Tossed Salad
Italian-low cal
Diet Soda
Fresh Strawberries
Broccoli
Macaroni salad
Wild rice
1/2 cup
1 cup
2
2 cups
2 Tbl
12 oz
1 cup
1 cup
1/2 cup
1 cup
183
332
122
58
16
1
55
48
167
221
1203
30%
44
75
12
8
0
0
4
22
15
27
207
32%
83
105
36
0
13
0
6
5
53
5
306
33%
52
155
72
48
3
1
50
34
97
192
704
28%
Potato soup
Sesame roll
Green beans canned
Grapes
Fresh Strawberries
Tea
Spanish Rice
Tomato
Yogurt slam
Chicken w/o skin
Blueberry muffin
1 cup
2
1 cup
20
1 cup
12 oz
1 cup
1 med
8 oz
6 oz
2
158
122
32
68
55
3
130
40
113
174
224
1119
39%
25
12
8
2
4
0
11
8
31
133
23
257
31%
74
36
3
4
6
0
24
4
30
33
67
281
24%
60
72
28
68
50
3
99
33
45
0
134
592
301
101
402
10%
4006
12
5
17
3%
651
16%
113
2
115
13%
918
23%
180
102
282
11%
2487
62%
Breakfast
Skim Milk
Poached Egg
Whole Wheat Bread
Jam
Plain Pancake 6"diam
Maple Syrup
Applesauce-unsweet
Orange juice
Fat
Cal
3
52
14
1
43
0
0
3
216
24%
Cho
Cal
75
1
96
113
284
153
110
77
909
37%
Lunch
Dinner
28%
Snacks
Peach Pie
Banana
Daily Totals
1 pc
1
140
FAST FOODS
An occasional fast food meal will not destroy dietary balance, however, the majority of
fast foods are high in fat and calories and will raise the percentage of fat in the diet. An
athlete on a 4000 calorie diet should take in 90 grams of fat daily (810 calories). At
McDonald’s, a Big Mac, french fries, and apple pie contain 61 grams of fat (549
calories). Therefore, other meals for the day should be lower in fat to offset the intake of
fat at McDonald’s. It is beneficial to learn which foods are high in fat in order to better
justify meals.
The following outlines the recommended intake of fat based on caloric intake, as well as
the fat analysis of various fast food restaurants.
DAILY CALORIC INTAKE
GRAMS
DAILY CALORIC FAT INTAKE
OR LESS
1200
1000
800
600
400
6000
5000
4000
3000
2000
133
111
89
67
44
FAST FOODS FAT ANALYSIS
ARBY'S
%
Roast Beef, reg.
Roast Beef, deluxe
Chicken Breast sandwich
Hot Ham & Cheese
Turkey Deluxe
Superstuffed Potato-deluxe
Chicken Salad & Croissant
Vanilla Shake
CALS
FAT
FAT CALS GRAMS
FAT
350
486
592
353
375
295
472
295
135
207
243
117
153
90
324
90
39%
43%
41%
33%
41%
30%
69%
30%
141
15
23
27
13
17
10
36
10
BURGER KING
%
Whopper
Onion Rings
Chicken Tenders
Bkfst. Croissandwich
Sausage, Egg, Cheese
Ham, Egg, Cheese
Scrambled Egg Platter w/bacon
French Toast Platter w/sausage
DAIRY QUEEN
Big Brazier Deluxe
Brazier Onion Rings
Buster Bar
Fish Sandwich
Hot Dog w/chili
CALS
FAT CALS
FATGRAMS FAT
607
274
204
288
144
90
32
16
10
48%
53%
44%
538
335
536
635
369
180
324
414
41
20
36
46
69%
54%
60%
65%
CALS FAT CALS
407
261
300
153
390
198
400
153
570
288
FATGRAMS
29
17
22
17
32
KFC
%
Extra Crispy Dinner
Original Recipe Dinner
Buttermilk Biscuit
Potato Salad
Cole Slaw
CALS
FAT CALS
FAT
GRAMS
951
831
269
141
103
486
414
122
83
51
54
46
14
9
6
McDONALD’S
Apple Pie
Cherry Pie
Big Mac
Egg McMuffin
Filet of Fish
French Fries
Hamburger
Quarter Pounder w/cheese
McD.L.T.
Bacon, Egg, Cheese Biscuit
Hot Cakes w/butter, syrup
Hash Browns
CALS FAT CALS FATGRAMS
300
171
19
298
162
18
542
279
31
352
180
20
402
207
23
211
99
11
257
81
9
519
261
29
680
396
44
483
284
32
500
93
10
125
63
7
142
FAT %
46%
51%
51%
38%
50%
FAT
51%
50%
46%
59%
50%
FAT %
57%
54%
52%
51%
51%
47%
31%
50%
58%
59%
18%
50%
TACO BELL
Light Bean Burrito
Light Burrito Supreme
Light Taco
Light Taco Supreme
Light Soft Taco
Light Soft Taco Supreme
Light Chicken Soft Taco
Light Chicken Burrito
Light 7-Layer Burrito
Light Chicken Burrito Supreme
Light Taco Salad
CALS FAT CALS FATGRAMS FAT %
330
60
7
15%
350
70
8
20%
140
50
6
30%
160
50
6
34%
180
50
6
27%
200
50
6
25%
180
45
5
25%
290
60
7
20%
440
80
9
18%
410
90
10
22%
680
235
26
33%
143
FOOD SUBSTITUTIONS
HIGH FAT ITEMS
LOWER FAT ALTERNATIVES
FAT FAT
FAT CAL CAL
AMT ITEM
GRAMS SVD
SVD
CAL CAL GRAMS ITEM
DAIRY PRODUCTS
1 cup Whole Milk4%
159
0.25 71
75
1 cup Cottage Cheese
239
2
59
68
1 tsp Butter
34
2
18
19
1
Fried Egg
99
6
17
19
1 cup Choc Ice Cream
295
2
36
123
1 oz Cheddar Cheese
113
2
61
62
1 cup Egg Nog
340
6
155
117
1 tbl. Lt. Whip. Creame
45
1
30
6
1T
1T
1T
1T
1T
CONDIMENTS
French
1
51
50
1000 Island
2
53
53
Mayonnaise
4
61
65
Sour Cream
0.5
19
23
Tartar Sauce
0
60
72
FAT
CAL CAL
77
9
DAIRY PRODUCTS
Skim Milk
88
2
86
10
1% Cot. Cheese
180
18
34
4
Diet Margarine
16
15
71
8
Poached Egg
82
52
144
16
Sherbert
259
21
82
9
Lite Line
52
20
171
19
Ice Milk
85
54
45
5
Fro. Whip. Top.
15
9
15
6
66
56
6
CONDIMENTS
Low cal French
80
72
8
Low-cal 1000 Is.
27
19
101
101
11
Diet Mayo
40
36
27
27
3
Mustard
8
4
75
72
8
Pln. Nonfat Yog.
15
0
144
INTERNATIONAL FOODS
1 Slice Thk Pep. Pizza
140 41
4
32
2
1 Slice Sausage Pizza
157
56
5
4
7
1 Slice Spaghetti w/meat
332
105
9
72
26
1 Slice Beef Burrito
466 189
12
123
81
1 Slice Beef Enchilada
275
144
9
58
63
1 Each 1/4 lb w/cheese
518 283
19
105
84
1 Each Big Mac
541 283
23
139
79
5
INTERNATIONAL FOODS
Thin Pep. Pizza
108 39
6
Cheese Pizza
153
49
12
Spaghetti w/tom
260
79
21
Bean Burrito
343
108
16
Chicken Ench.
217
81
31
Chicken Sand.
413
173
31
Files of fish
402
204
145
HIGH FAT ITEMS
LOWER FAT ALTERNATIVES
FAT
FAT
FAT FAT
FAT CAL CAL
AMT ITEM
GRAMS SVDSVD
CAL CAL GRAMS ITEM
VEGETABLES & POTATOES
1 serv French fries
145 59
0.25 8
57
1/2 ea. Avocado
188 167
0.11 158
166
1 serv Onion Rings
274
144
0.11 234
143
1 serv Cole Slaw
103
51
0
73
51
1 serv Potato Salad
141 83
0.25 4
81
1 Potato W/2T but,4Tsc
444
297
0.25 307
295
1 oz Sunflower seeds
160
126
0.44 80
122
1T
Peanut Butter
95
72
2
55
52
GRAIN PRODUCTS
1 slice White Bread
63
1
2
1
1 cup Captain Crunch
179
1
29
30
1 cup Quak 100% Nat
144
1
7
50
1 cup Fried Rice
353
0.25 130
209
1 each Buttermilk Bisc.
269
0.25 69
120
1 cup Bread Stuffing
420
0.11 275
233
4
P.B. Cookies
245
4
35
90
1 each Croissant
235
0.25 35
106
1 each Donut
210
1
70
99
CAL CAL
7
VEGETABLES & POTATOES
Baked Potato
137 2
19
Carrot
30
1
16
Onion
40
1
6
Cabbage
30
0
9
Potato, plain
137
2
33
Potato, plain
137
2
14
Black-eyed Peas
80
4
8
Tofu
40
20
8
1
GRAIN PRODUCTS
Wheat Bread
61
7
35
4
Grape Nuts
150
5
56
6
Raisin Bran
137
6
211
23
White Rice
223
2
122
14
Bagel
200
2
234
26
Corn Grits
145
1
126
14
Fig Bars
210
36
108
12
Bagel
200
2
108
12
English Muffin
140
9
146
MEAT
1 each Fried chk breast
3
21
20
5 oz Broiled Sirloin
10
160
208
5 oz Flank Steak
1.25 145
82
5 oz Tuna in oil
1
60
57
3 oz Boiled Ham
3
48
100
3 oz Veal Rib
3
91
100
3 slices Bacon
4
25
45
160
46
5
MEAT
Roasted Chicken
400
298
33
Broiled Halibut
240
90
278
93
10
Broiled Shrimp
133
11
168
63
7
Tuna in Water
108
6
198
130
14
Lite Turkey
150
30
230
126
14
Roasted Chicken
139
26
110
81
9
Canadian Bacon
85
36
139
26
We recommend no more than 20% of your daily intake to come from fats. Obviously,
many fast foods contain an extremely high percentage of fat and eating these foods on a
regular basis can create problems for both athletes and non-athletes alike.
147
High Performance Fast Food Meals - Breakfast
Food
McDonald’s
Plain English Muffin (2)
Strawberry Jam (1)
Scrambled egg (1)
Orange Juice (6 ounces)
2% milk (1 carton)
Calories
Protein
Carbs
Fat
747
17%
56%
25%
650
11%
66%
25%
761
12%
67%
20%
668
15%
58%
26%
or
Hot cakes with butter
and 1/2 syrup packet
Orange juice (6 ounces)
2% milk (1 carton)
Family Style Restaurant
(Perkins, Denny's, Shoney's)
Buttermilk pancakes 5" (3)
Butter (1 pat)
Egg (1)
Syrup (3 tablespoons)
Orange juice (4 ounces)
Or
Cold Cereal(l cup)with
2% milk (4 ounces)
Egg (1)
English muffin
Butter (1 pat)
Jelly (1 packet)
Orange juice (4 ounces)
148
High Performance Fast Food Meals - Lunch & Dinner
Food
Fat
McDonald’s
Chicken sdwh. with BBQ sauce
25%
Side Salad w/1/2 packet low cal
vinegar & oil dressing
Orange Juice (6 oz)
2% milk (1 carton)
Calories
Protein
Carbs
667
23%
51%
19%
62%
719
22%
53%
695
22%
51%
970
20%
52%
or
Grilled Chicken sandwich
810
19%
Side Salad w/vinaigrette dressing (1 pack)
Vanilla Shake
Orange Juice (6 oz)
Wendy’s
Chicken breast sandwich on multi
25%
grain bread (no Mayo)
Baked potato
Sour Cream (1 pack)
2% milk (8 oz)
Arby’s
Jr. Roast Beef on multigrain
27%
bread w/ lettuce & tomato
(no Mayo)
Side Salad
2% milk (8 oz)
or
Arby’s Regular Roast Beef or
30%
Ham and Cheese Sandwich
Side Salad
Vanilla Shake
149
* 1/2 cup lettuce, 1 cup veggies,
1/2 cup garbanzo beans, 1/4 cup
cottage cheese, 2 table spoons
low cal dressing
Food
Calories
Protein
Carbs
720
13%
59%
1430
22%
56%
785
19%
53%
1105
18%
55%
1023
19%
61%
1126
20%
55%
Fat
KFC
Skin free chicken (center breast)
28%
BBQ sauce
Mashed Potatoes
Corn on the Cob
Coleslaw
Soda (16 oz)
Taco Bell
2 Light 7-layer burritos
21%
1 Light Chicken burritos
1 Light Taco
2% milk (8 oz)
or
3 Tostadas
27%
1 plain tortilla
2% milk (8 oz)
or
1 Tostadas
28%
2 Bean burritos
1 plain tortilla
2% milk (8 oz)
Pizza Hut
Large spaghetti w/ meat sauce
20%
Breadsticks
2% milk (8 oz)
or
1/2 medium onion, green pepper
25%
and cheese pizza
2 bread sticks
2% milk (8 oz)
150
Family Style Restaurant (Perkins, Denny's, Shoney's)
Baked fish
1100
25%
23%
Baked potato w/ sour cream
1 muffin
Salad bar - lettuce & low cal dressing
2% milk (8 oz)
Sherbert (1/2 cup)
or
Hawaiian Chicken
1053
20%
13%
Baked Potato
Rice
Grecian bread
Side Salad
Orange Juice (8 oz)
Soda (16 oz)
151
51%
67%
READ THE LABELS
Carbohydrates and Proteins are 4 calories per/gram, whereas fats are 9 calories per/gram.
Therefore, if a food label reads: Calories per serving...140
18 grams
7 grams
3 grams
Carbohydrates (18 g X 4)
Fats (7 g X 9)
Proteins (3 g X 4)
=
=
=
72 cal. from carbohydrates
63 cal. from fat
12 cal. from protein
147 cal total
152
This item is comprised of 43% fat, 49% carbohydrate, and 8% protein. This product does
not follow the guidelines for a well-balanced diet. Therefore, be careful when making
food selections. Just because something is low in calories doesn't mean it is also low in
fat. Lowering your fat intake is the number one ingredient for weight loss and living
healthier lives.
Ingredient labels are listed on a product by weight, from most to least. While ingredient
labels do not show the exact amount, they do give you the relative amount of each
ingredient. Reading ingredient labels can help you choose foods that are lower in sugars,
fats and salts. This can be an essential part of an athletes conditioning program.
HOW TO READ FOOD LABELS
Once you know what to look for on a label you can check out which foods offer the best
nutritional value, and falls under the guidelines of a specific diet.
LOOK OUT FOR THE FOLLOWING
• Name. This cannot be misleading. For example, strawberry yogurt must contain
real strawberries, or else it can only be called strawberry-flavored yogurt. Check
the ingredients label to be sure.
•
List of ingredients. Ingredients are listed in order of weight with the largest
amount first.
•
Datemark. Must appear on the product. “Use by,” means that product must be
used before that date and should not be on sale after that date. “Best before”
means that the product is safe after that date, but the food may no longer be at its
best.
•
Nutrition Information. You can check out the energy (calorie), protein,
carbohydrate or fat content. Nutritional labeling is not required unless products
make a nutritional claim such as “ low in fat” where nutrition information must
then be shown to back up the claim. Some manufacturers compare amounts to the
recommended daily allowance (RDA). It is best to use the label as a guide while
basing your food choices on the food Pyramid guidelines.
•
Serving size. The serving size of a packaged product is measured in pieces,
percentage of the package or cups, and the metric equivalent-usually in grams.
This is important because if the product is small like a cookie or pastry, you can
see the size of the portion before you eat it. If the product is measured in cups, a
percentage of the package, or just grams, it is not easy to determine how big a
portion will be. For liquid products, teaspoons, tablespoons, fl oz (fluid ounces)
and the metric equivalent, usually ml (milliliters) are used. You should become
familiar with the size of each serving you are consuming. When reading or
comparing labels, pay very close attention to the size of the serving size, because
the serving size of some products may be small to make the product more
attractive.
153
•
Serving per container. The serving per container information will tell you how
many servings are in the container or package. To get a better picture of a portion,
try multiplying the serving size by the number of servings per container. For
example, if a bag of chips contains 10 servings, and you eat ½ the bag, you must
multiply all the nutrients (fat, sodium, etc.) and calories by 5 to get an accurate
count of how much you have eaten.
•
Amount per serving. This section contains the amount of calories for each
serving of the product and amount of those calories that come from fat. If you are
counting the number of calories you are eating in a day, you must add the amount
on the left side of the label to the total number (calories) by the number of
servings you ate, then add it to your total calories you ate that day.
•
“Calories from Fat”. Indicates how many calories in each serving come from fat.
Percentage of fat from calories should be around 30% for the average individual,
however 20% would be a better amount if there is concern about being
overweight. To figure this out multiply the “calories from fat” number by 5 for
(20%) or by 4 for (25%). If the number you get is more than the number of
calories on the left side of the “ Nutrition Facts” label, this product contains more
fat than you need. If the number you get is less than the calories, that product
contains a healthy amount of fat per serving. * The closer the number of
“calories from fat” is to the actual ‘‘calorie”, the more fat that food contains.
Example: In a can of Chef Boyardee Spaghetti and meatballs there are 270 total
calories, and the “calories from fat” are 100. To find out if this is greater or less
than 20% you would take 5 and multiply it by 100, which would equal 500. The
number 500 is greater than the total calories, which are 270. From this we can
determine that this product is too high in fat for a person who’s diet is consisting
of only 20% of fat.
HYDRATION
Water is the most critical nutrient for growth, development, and overall health. It is the
most abundant nutrient in your body, and is the medium through which all energy
reactions take place. Water is needed for digestion, absorption, circulation, excretion,
maintenance of body temperature, and functioning of every living cell. About 60% of the
body’s weight is water, and muscle is comprised of over 70% water! Sweating from
workouts causes dehydration and a loss of total body water. Adequate water intake is
essential to ensure transport of vitamins, minerals, and carbohydrates to the muscles.
Drink a minimum of 4 cups a day for every 1000 calories you expend. Instead of
counting cups, drink fluids at each meal and monitor your urine output. If your urine is
light in color, and you are going to the bathroom every 2 to 4 hours, you are probably
drinking enough
Approximately 2 hours prior to an intense workout or competition, at least 2 cups (16 oz.)
of fluid should be gradually ingested. During activity, 8 ounces of cool (50-59 degrees F)
fluids should be ingested every 15 to 20 minutes. Water is fine, but for intense exercise
154
lasting longer than one hour, a sports drink may be a better choice. Upon cessation of
exercise, 20-24 ounces of fluid should be ingested for every pound of body weight lost.
.
Monitor yourself for early signs of dehydration:
• As little as 3% dehydration will decrease performance!
• Urine should be light colored with little odor. If it is a golden color and has a
strong odor, you are dehydrated.
• Sore throat, dry cough, and a hoarse voice are all additional signs of dehydration.
(Nancy Clark’s Sports Nutrition Guidebook)
SAFETY PRECAUTIONS FOR SUMMER TRAINING
• Perform warm-up and cool-down activities in the shade whenever possible to
prevent sudden, excessive rises in body temperature.
• Wear loose-fitting, light-colored clothing when possible
• Adjust the intensity and/or the duration of the workout session in accordance with
the environmental conditions.
• Exercise in the morning or evening hours to avoid extreme temperatures.
Be aware of the signs and symptoms of heat illness including: headache, nausea,
dizziness, rapid pulse, muscle cramps, disorientation, and red, hot, dry skin.
An athlete with any of these symptoms should cease activity, go to a cool, shady area,
and either sit or lie down in a supine position with feet slightly elevated. Gradually sip
on cool liquids and never resume activity until all of the symptoms have passed and
qualified medical clearance has been granted.
155