Download Valor Performance Nutrition Manual

PERFORMANCE
NUTRITION
All materials copyrighted © 2006 by T.J Ragan, CSCS, SCCC
Common Questions/Concerns/Misconceptions regarding
Strength & Conditioning and Performance Nutrition
Proper nutrition is over-rated when it comes to enhancing performance - I’d rather enjoy eating and not worry
about it
False. Proper nutrition may be the single most important factor in enabling you to reach your goals
athletically.
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I only need to eat 2-3 times/day
False. An athlete needs to eat every 2 ½ - 3 hours throughout the day, so 4-6 meals/day is more accurate.
To take in the amount of calories needed to maintain body weight in just 2-3 meals will be extremely hard
on the digestive system, lower your energy level and store fat.
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It is more important for me to look good than perform to my potential
If you train and eat correctly (and take care of some lifestyle choices, i.e. drinking) you will probably like
what you see, but the point of S & C is not to make you look better rather it is to make you perform better.
You will have plenty of time to train for fitness/looks once your athletic career is finished.
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Low Reps-Heavy Weight will make you big and bulky, so High Reps-Low Weight is the best way to train for
“non-football players”
False. Low reps-heavy weight is for gains in strength and power, whereas high reps are for gaining lean
muscle mass). Typical rep schemes and their appropriate physiological adaptations are as follows:
15+ = Conditioning/fitness
5-6 = Maximum Strength Gains
8-12 = Hypertrophy (Increasing Lean Muscle Mass)
1-3 = Maximum Power Gains
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You are getting stronger and better even if you never increase the weights you are using
False. You might as well go for a light walk when you are asked to do conditioning. You must consistently
put your body under increased stresses to force your body to recover and grow.
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Cardiovascular training is the best way to decrease body fat percentage
False. Cardio training will burn some calories during the exercise bout and continue burning extra calories
for 2-3 hours after, but most people put those calories right back into their system with a can of soda, etc.
The best way to increase your metabolism, and thus decrease body fat, is to increase your lean muscle mass
through weight training.
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Fat-Burners are safe and effective supplements for losing body fat
False. Besides being banned by the NCAA, the common combination of caffeine and ephedrine placed into
your system in high doses surrounding high-intensity exercise bouts can be very dangerous.
__________________________________________________________________________________________
Cardiovascular Training is the best way to get in "Shape“
It depends. If you are training for an aerobic event (i.e. a marathon) than this is the best way. If you are
training for a sport that is anaerobic, which is every sport at OSU, than it is not the best way. You need to
focus on the primary energy system when conditioning so that you will be is sport-specific shape and not
general fitness shape. If done enough cardio can actually decrease you power and speed.
__________________________________________________________________________________________
Increased bodyweight decreases your ability to perform
False. If you increase your body weight by increasing functional lean muscle mass you will be able to exert
more force, increasing your speed and power output through all planes of motion.
__________________________________________________________________________________________
Decreased bodyweight increases your ability to perform
It depends. If you lose excess body fat correctly than your performance can improve, but if you lose lean
muscle mass your performance will get worse.
__________________________________________________________________________________________
Eating “Healthy” means cutting out all fat, carbs, sugar, etc.
No. This type of “healthy” eating only applies to the general population (and not always to them either).
Carbs are an athlete’s main source of fuel (energy) and need to be an important piece of performance
nutrition. Fat, in moderation, is also important for an athlete to stay healthy and perform well. Sugars are
actually the worst of these three but also can play an important role in recovery after training.
__________________________________________________________________________________________
You don’t get the results you want so you assume the program is faulty
Most of the time when an athlete is in this situation it is because he/she did not completely buy into the
program. The program works when done as a whole, which means if an athlete misses workouts, doesn’t
put forth the appropriate effort, has an unhealthy lifestyle, skips meals, etc. then the responsibility for the
lack of results falls on the athlete not the program.
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The easiest, and therefore the best, way to loose fat is to simply eat less
False. If you do not take in the amount of calories your body needs to recover properly your body will
begin to store fat, stop burning fat, and will begin to break down lean muscle mass.
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Performance Nutrition vs. Nutrition for Health/Fitness (Wellness)
Performance nutrition is not the “health/fitness nutrition” that focuses on trying to cut out all fat out of
one’s diet while counting and cutting calories, it is however the only healthy way to meet the intense
demands placed upon the athlete’s body whether in or out of season. The problem with all the
information that people hear about on nutrition, dieting and loosing fat is that it’s not working with the
body but against it. For some people (Forty year-old men and women who have very little activity in
their work day and have a body that is suffering from the effects of 20+ years of poor eating/exercise
habits) this way of eating will have some positive effects, but for Division I collegiate athletes it
doesn’t work. Doing an hour of cardio per day to lose excess fat doesn’t work either, because most
people who do this are either starving themselves (which just makes your body store more fat and
breakdown lean muscle mass), or eating too much which means that they will probably just drink a
pop to replace those calories they just burned (Instead of wasting an hour a day why don’t they just cut
out a pop and a candy and they’ll lose fat)
Since muscle burns fat all day long the best way for an athlete to get rid of excess fat is to increase lean
muscle mass through intense weight training, thus increasing the metabolic rate and burning more
calories 24 hours a day instead of just during the time on the bike (and the 2-3 hours post-exercise).
The only way to increase lean muscle mass is to feed it properly and with enough calories, without
overtraining it. The human body is “smart,” it will function like it’s supposed to when it is taken care
of, but when it’s not taken care of it will do things to survive. For instance, when an athlete doesn’t eat
enough calories or tries not to eat any fat at all the body will not only store excess fat but it will also
breakdown protein and lean muscle mass.
KEY PRINCIPLE
Know what to eat, when to eat it and how much to eat of it
No foods are completely off-limits or “bad for you” if one understands how to apply this
principle to your diet. Fat is an important part of an athlete’s diet, so are sugars - The right
choices, at the right time, in the right amount. Eating for performance is simply making
great, good and okay choices of foods while understanding and applying this principle so
that when combined, the choices all end up “good” ones.
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PERFORMANCE NUTRITION DEFINED
Understanding how the body responds and uses food, and
applying that knowledge in such a way that the choices made
in selecting food will help the athlete reach his/her athletic
goals, not detract from them.
PRE-GAME ANALYSIS
Performance nutrition focuses on enabling and enhancing the athlete’s body to respond positively to
the three major physiological adaptations that take place during high intensity training/athletics.
1.
Performance Enhancement - Knowing what to eat and when to eat it will help an athlete
maintain proper energy levels and allow the body to use the appropriate energy systems to
compete/train at the highest level of intensity possible.
2.
Maximum Recovery - Training (Practice/competition, lifting or running) at a high enough level to
make gains takes proper recovery. Again, knowing what to eat and when to eat it is the key to
maximum recovery which enables maximum gains. Without proper recovery the athlete will begin
to over-train which begins a process of breaking down which can lead to injuries and serious health
problems.
3.
Body Compositional Changes - The goal of training is to increase lean muscle mass, while
decreasing excess body fat. This occurs only when one knows what to eat, when to eat it and how
much to eat of it in relationship to your body type.
The challenge is this - Put aside everything you have heard or think you know about “proper” nutrition
and give yourself a chance to not only be a healthy athlete but also an athlete who is reaching their
maximum potential. To easily understand Performance Nutrition a simple model of a sporting event
has been chosen. The reason for choosing this model is that once you understand the principles behind
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Performance Nutrition, you will be able to make wise food choices easily without being a sports
nutritionist or a calorie counter. Normal nutritional/dietary “systems” do not work because the athlete
must know so much/spend so much time looking stuff up and writing things down. It’s time to put
those images out of your head of the “Pyramid” o
r the “Target” and try to come into this new model with a blank slate.
The Sporting Event model focuses on education that gives only the information that is needed and that
can be easily understood within a “framework” that can be easily remembered so that you can make
the best decisions possible no matter where you are. There are only two major food groups in this
model, Carbohydrates and Proteins, because all the principles in Performance Nutrition are based on
the way the body needs and responds to these two nutrients. There are two main components and one
minor component within each major food group. CARBOHYDRATES are broken down into Fruits
and Vegetables and Grains and Sweets with the minor component being Beans and Peas, and
PROTEINS are broken down into Poultry, Fish and Meats and Dairy and Eggs with the minor
component being Nuts and Seeds. These are the foods you should concern yourself with and apply
the principles to (A list of foods within these categories is at the end of this packet).
SPORTING EVENT MODEL
For Performance Nutrition
1ST HALF CARBOHYDRATES
2ND HALF
PROTEINS
1st Quarter Fruits & Vegetables
3rd Quarter
Poultry, Fish & Meats
2nd Quarter Grains & Sweets
4th Quarter
Dairy & Eggs
Half-time
Over-time
Nuts & Seeds
Beans & Peas
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1ST HALF - CARBOHYDRATES
THE 1ST HALF GAME PLAN:
PLAY #1 - CHOOSE CARBOHYDRATES BASED ON HOW THEY EFFECT YOUR BLOOD
SUGAR LEVEL
The Glycemic Index (GI from here on) rates foods according to how fast a food increases blood sugar
levels (The higher the rating, the faster it raises the blood sugar level). A diet should consist primarily
of foods that are low on the GI because it is important for the body to maintain a steady level of blood
sugar. This not only allows the body to maintain normal energy levels (Instead of getting energy
boosts and then crashing several times throughout the day), but also enables the body to utilize fat
stores as your primary energy source throughout the day while at low level activity. Eating foods that
have a High GI rating will have the opposite effect on the body, and in fact will cause the body to
store more fat, unless they are eaten at the appropriate time. The process is described in detail in
the diagram below (Time Out #1) and the paragraph following by looking at a typical student-athlete’s
eating pattern on any given day and how blood sugar level (energy level) is affected.
TIME OUT #1
7:30
10:30
1:30
12:00 am
12:00 am
11:00
12:30 pm
10:00 am
11:00 pm
6:30
10:00 am
LEGEND
Blood Sugar
Realistic Blood Sugar Level
Perfect Blood Sugar Level
Typical Blood Sugar Level
FACT:
The body’s primary energy source while doing low level
activity (i.e. walking, sitting, sleeping) is FAT.
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Beginning with the end of the day, 11:00 pm, a High GI and High Fat snack is typically eaten. This
raises blood sugar levels quickly causing a spiking effect. Insulin in released into the blood stream
causing the blood sugar level to decrease quickly down to a point lower than it started. Sometime after
this the individual goes to sleep where the body will naturally burn fat stores throughout the night.
This is of course how the body is supposed to work, but with the presence of insulin in the bloodstream
the body no longer can burn fat as its primary energy source. In fact, the body begins to store fat
during this time, breaks down needed nutrients for proper recovery and growth, begins to break down
lean muscle tissue, and of course lowers the body’s energy level.
Play Resumed
The appropriate time to eat High GI foods is within 4 hours after training. When added to a nutrientdense combination meal of carbohydrates and protein, High GI foods can help maximize muscle
glycogen recovery without “spiking” your blood sugar levels too high. All carbs should be eaten
with a source of protein, to minimize the spiking effect, and to allow your body to use its energy
systems appropriately. Meals before and after training should largely consist of carbohydrates,
before training (Low GI rating) and after training (Combination of Low & High GI rating). Examples
of these will be given later once you’ve learned how to determine which foods rate low or high on the
GI.
Although all foods (Carbs, protein, fats) have an effect on blood sugar levels, the only group to really
be concerned with is the Carbohydrate 2nd Quarter group - Grains and Sweets. The 1st Quarter group
(Fruits and Vegetables) has a few exceptions to be concerned with, but one can follow the same
general guidelines to make wise choices. The more processed/cooked a food is and/or the higher
concentration of sweetness in the food, the higher the rating will be. Examples of this: White
bread > Whole wheat bread, Instant rice > Brown rice, Soda Pop > 100% Fruit Juice (unsweetened),
Raisins > Grapes, Applesauce > Apple. Unfortunately, this is only a guideline and not a hard and fast
rule, so below in Timeout #2 there is a sample list of some of the foods that are okay to eat anytime
during the day (Low GI) and foods that should be primarily eaten within 4 hours after training (High
GI). A more complete chart is found at the end of this packet. Foods listed on the GI have ratings
from approximately 1-150, with the separation between low and high coming in around 100. What this
means is that foods within the Low or High GI rating have better or worse ratings within their
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respective group (i.e. Cherries are rated 32, very low, and cantaloupe is rated 93 which is still
considered to have a Low GI rating, but the cantaloupe with definitely raise your blood sugar level
quicker than the cherries).
The diagram below (Time Out #2) illustrates how the Glycemic Index
works.
TIME OUT #2
Fructose
0
Cherries
Orange
Juice
32
74
Glucose
White Bread
100
137
Yogurt
Spaghetti
Pineapple
Bagel
Pretzels
47
59
94
Watermelon
116
150
103
__________________________________________________________________________________
Play Resumed
PLAY #2 - CHOOSE FOODS THAT ARE NUTRIENT DENSE
Nutrient dense foods are foods that contain more positive calories than negative. A good rule of thumb
is the more natural a carbohydrate is, the more vitamins, minerals and fiber it will contain (And of
course the less fat it will contain). As foods are processed and cooked they loose some of these
nutrients and fat (Along with sugar, salt and other preservatives) will usually be added to them
to add flavor. Try to eat things that are as natural and whole as possible (100% Whole Wheat bread
vs. wheat or white bread, Brown rice vs. white or instant rice) or that are fortified (Total Cereal vs.
Lucky Charms, a Power Bar vs. a Twix bar). The best example of this is when a whole baked potato is
compared to french fries - The french fries lose practically all vitamin, mineral and fiber content while
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gaining a huge amount of animal fat and salt (Believe it or not the same thing happens to mashed
potatoes).
TIME OUT #3
NUTRIENT DENSITY - CARBOHYDRATES
An example of a NON-NUTRIENT
An example of a NUTRIENT DENSE
DENSE food choice
food choice
McDonald’s Pancakes w/ Butter & Syrup
Oatmeal w/ Berries & Skim Milk
Total Calories =
600
Total Calories =
Fat Calories =
150
Fat Calories =
Carb (Sugar) Calories
416
Carb (Sugar) Calories
Nutrient Dense Calories = 34
Nutrient Dense Calories =
1ST HALF CARBOHYDRATES
Food Chart Key - In each sub-group foods are listed:
10
190
22
4
164
Bold lettering = Low GI (Best Choice)
* Foods = High Nutrient Density (Best Choice)
Regular lettering = High GI
(Limit choices form this group)
Italicized lettering = Low Nutrient
Density(Limit choices from this group)
The Majority of your Choices should be foods that are Bold or *
The Best Choices are those that are both Bold and *
1ST QUARTER - Fruits & Vegetables
2ND QUARTER - Grains & Sweets
FRUIT
VEGETABLES
CEREAL GRAINS
Grapefruit*
Apple*
Orange*
Grapes*
Orange juice
Banana*
Cantaloupe*
Raisins*
Watermelon*
Most Vegetables*
Yam*
Sweet corn
Potato, boiled*
Carrots*
French fries
Pumpkin
Potato, instant
Potato, baked
Wild Rice*
White Rice
Taco shells
Instant Rice
PASTA
Spaghetti, enriched
Fettuccine
Linguine
Mac & Cheese
BREADS
BREAKFAST
CEREALS
Oat bran bread*
Special K*
Hamburger bun
Oatmeal*
Whole wheat bread* Grapenuts
Wheat bread, white Mini-Wheats
Bagel, white
Cheerios*
Wheat bread
Total*
Cocopops
Rice Krispies
Cornflakes
Sugar Cereal
HALF-TIME PERIOD - Beans & Peas
LEGUMES
Peas, dried*
Kidney beans*
Lentils
Black beans*
Garbanzo beans*
Navy beans*
Baked beans, canned
Split pea soup
Black bean soup
CRACKERS/
SUGARS
SNACKS
Stoned Wheat Thins Fructose
Wheat Crackers
Honey
Popcorn
Corn syrup
Saltine Crackers
Sucrose
Potato chips
Glucose
Rice Cakes
Maltodextrin
Pretzels
Maltose
SWEETS/BAKED
GOODS
M&Ms (peanut)
Chocolate
Oatmeal cookies
Muffins
Cake
Soda Pop
Donut
Pancakes/Waffles
__________________________________________________________________________________
Play Resumed
PLAY #3 - ALWAYS EAT CARBOHYDRATES WITH A PROTEIN SOURCE
Two of the most important times to have good eating habits is breakfast and post-dinner time. These
are both times when most people eat high GI rated foods loaded with fat, which makes a normally bad
combination even worse. Most athletes go 8-12 hours between their last meal and breakfast, which
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means your body is low on blood sugar and is desperately craving it. When the average breakfast is
eaten it spikes blood sugar levels to an all-time high, then a few hours later you hit an all-time low
(e.g. Your 10 o’clock class you feel like sleeping in). It is extremely important to eat a protein source
with this “normal” carbohydrate breakfast to slow down the absorption of blood sugar (Bad breakfast Sugar cereal and donut, Good Breakfast - Oatmeal, Fruit Juice and eggs). The average late night
“snack” is a killer because it spikes insulin levels, stores fat and doesn’t allow the body to burn
fat while sleeping. Choose a lean protein source and a good carbohydrate source instead (Bad Snack Big Mac, Good Snack - Turkey sandwich on whole wheat bread w/lettuce & tomato, and an orange).
PLAY #4 - INTAKE SHOULD BE CONSISTENT WITH TRAINING LEVEL
If high GI foods are best eaten within 4 hours after training, it would stand to reason on the days there
is no training/practice/competition that these foods should not be consumed on that day. Along with
cutting out these foods, the average athlete should also decrease overall intake of all 2nd Quarter foods
slightly. The athlete with an incredibly high metabolism who is trying to maintain/increase body
weight, should cut back on the high GI foods only. The athlete trying to decrease excess body fat,
along with cutting out high GI foods, should decrease overall 2nd Quarter foods by 50% and choose the
leanest sources of protein.
PLAY #5 - THE AVERAGE ATHLETE ON A TRAINING DAY WILL NEED
APPROXIMATELY 3 GRAMS OF CARBOHYDRATES/LB OF BODY WEIGHT
3 grams of carbohydrates/pound of body weight is 3x the amount of protein needed so carbs should
make up ¾ of your meal. Since no one wants to count calories and because serving sizes and calorie
content vary so much within 1st Half Carbohydrates, it is more beneficial to look at the amount on your
plate/tray at any given meal. It is important to get carbs from 1st Quarter (¼ of your plate, plus an
extra bowl or glass), 2nd Quarter and Half-time Period (Combined should be ½ of your plate) sources
each and every day (See diagram and sample meal pictures, pages 29-31). A 200lb athlete would need
to eat approximately 600 grams (2400 calories) of carbohydrates to train, recover, and maintain/make
gains in strength and lean body mass (Contributing to the 600 grams are carbohydrates from 4th
Quarter Dairy Products and Over-time Period Nuts & Seeds).
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1ST HALF CARBOHYDRATES - X’S & O’S
Know how they
 Affect Blood Sugar (Energy) Levels
and their
 Nutritional Value (Nutrient Density)
SPORTING EVENT MODEL
For Performance Nutrition
1ST HALF
CARBOHYDRATES
1st Quarter
Fruits and Vegetables
2nd Quarter
Grains and Sweets
Half-time
Beans and Peas
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1ST QUARTER - FRUITS & VEGETABLES
Examples: Apple, Orange, Grapefruit Juice, Broccoli, Potatoes, Carrots
(For a more complete listing see chart)
Vitamins & Minerals - Fruits and vegetables are packed with vitamins (primarily A and C), minerals
and fiber. The fresher it is and the darker the color is, the more nutrients it will contain. Try to eat a
variety of different fruits (citrus, berries, melons) and vegetables (dark green, orange, red, and yellowcolored).
GI Rating - For the most part fruits and vegetables do not spike your blood sugar levels. However, as
they become riper, more processed, or more cooked they will raise blood sugar levels quicker. If a
fruit or vegetable seems to be really sweet or starchy it probably falls into the high GI rating which is
best eaten within 4 hours after training (See GI List for examples of which ones are low and which
ones are high - a baked potato is high). Most of the richer colored vegetables (The ones that are the
best to eat) raise blood sugar levels so slowly that they are not listed out on the GI chart except for
under “Most vegetables”, but make sure they are not forgotten about when choosing vegetables to eat.
How Much to Eat - Fruits and vegetables should make up a large portion of the daily carbohydrate
intake because of their nutrient density. Most athletes need not be concerned about eating too much of
this food group, so eat as much as possible not only during meals but also as snacks. About 1/3 of your
daily food intake, not calories, should come from 1st Quarter foods.
TIME OUT #4
Because it is impossible for someone to eat just the right combination and variety of foods everyday to
attain the correct level of vitamins and minerals a simple “Multi-Vitamin and Mineral” supplement is
beneficial. This should be a low dose vitamin and is best assimilated into your system in liquid form.
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Play Resumed
2ND QUARTER - GRAINS & SWEETS
Examples: Spaghetti, Whole Wheat Bread, Cheerios, Oatmeal, Muffin, Candy, Pop
(For a more complete listing see chart)
Vitamins & Minerals - There are some vitamins (primarily E), minerals and fiber found in whole
grains, especially wheat, but they are usually so processed in the breads, pastas and cereals Americans
eat that there is usually very little left. Sweets (Anything from candy bars to pop, and doughnuts to
kid’s cereal) are always highly processed and have little, to no, nutritional value.
Fat/Calories - This group varies greatly in the fat/calories category based on processing and desired
taste. For the most part foods found in the Grains category are not high in fat/calories unless they have
a sauce (plain pasta vs. fettucini alfredo), have been made into a casserole (Rice vs. Cream of broccoli
and rice), or have some type of spread added (Plain bread vs. bread with butter). Do not be overly
concerned about eating things that have fat in them, especially non-animal fat because as an athlete the
body needs fat as an energy source. The foods in the Sweets category usually have plenty of fat in
them, primarily animal, which makes them very caloric. Try to limit choices from this category.
GI Rating - Unfortunately there is no hard-fast rule as to what foods in this group may or may not be
low or high on the GI. The best way to tell if it is high or low is to go back to the processing of the
food, the more processed the food is the higher (less desirable) the GI rating (White bread,
instant rice, candy). Sweets that have the lethal combination of a high GI rating and high animal fat
should be severely limited.
How Much to Eat - The average athlete needs to eat a wide variety and large amount from this group.
About 1/3 of your daily food intake should come from 2nd Quarter foods.
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HALF-TIME PERIOD - BEANS & PEAS
Examples: Kidney Beans, Navy Beans, Baked Beans and Split Peas
(For a more complete listing see chart)
Vitamins & Minerals - Beans are loaded with vitamins (B vitamins) and minerals (iron, and a host of
other important minerals), along with being high in fiber and rich in protein. This group is the halftime group because it fills the gap between, and connects, the two halves.
GI Rating - Even when processed or cooked to a high degree foods within this group stay relatively
low on the GI.
When to Eat/When Not to Eat - Because beans and peas (Legumes) rate low on the GI they can be
eaten anytime throughout the day, and since they are also a good source of protein they can be eaten by
themselves. However they are harder for most people to digest, so they are not a great choice
immediately before or after competition/training.
How Much to Eat - The Half-time group has a lot to offer the athlete, so it is important to get 1-3
servings/day (the average 200lb athlete should eat 2 servings a day).
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2ND HALF - PROTEINS
THE 2ND HALF GAME PLAN:
PLAY #1 - CHOOSE PROTEIN SOURCES THAT ARE LOW IN SATURATED FAT
Saturated fat is primarily found in animal protein sources and is solid at room temperature. Fat is
important to attain in your diet, but if you make wise choices and eat a wide variety of foods from both
1st and 2nd Half food sources you will get plenty of fat. If an athlete needs to lose excess body fat they
will need to be a little more conscious of keeping their fat intake down, but not trying to cut it out
altogether. Below, in Time Out #4, is a sample list of protein sources and what are the best choices to
select.
PLAY #2 - CHOOSE FOODS THAT ARE NUTRIENT DENSE
Just as with 1st Half carbohydrates, nutrient dense foods are foods that contain more positive calories
than negative and are a good source of vitamins and minerals. This directly ties in with Play #1 in
regards to fat content but also has an element of variety in choices. To get the appropriate amounts of
vitamins and minerals in your daily diet, variety is crucial. Don’t only eat boneless, skinless chicken
breast, dry tuna, turkey and egg whites – Include red meat, yogurt, salmon, etc.
TIME OUT #5
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NUTRIENT DENSITY - PROTEINS
An example of a NON-NUTRIENT
An example of a NUTRIENT DENSE
DENSE food choice
food choice
Hardee’s Monster Thickburger
SUBWAY’S 6” Savory Turkey Breast
& Ham on Wheat Bread
Total Calories =
1,420
Total Calories =
Fat Calories =
- 963
Fat Calories =
Non-fat Calories =
457
270
- 45
Non-fat Calories = 235
For nutritional facts on FAST FOODS go to:
www.fatcalories.com
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TIME OUT #6
2ND HALF PROTEINS
Food Chart Key - In each sub-group foods are listed:
From lowest to highest Fat Content
Nutrient Density

Bold lettering = Low Fat (Best Choice)
Regular lettering = High Fat
(Limit choices form this group)
Foods = High Nutrient Density (Best
Choice)
Italicized lettering = Low Nutrient Density
(Limit choices from this group)
The Majority of your Choices should be foods that are Bold or *
The Best Choices are those that are both Bold and *
3RD QUARTER
Poultry, Fish & Meat
POULTRY
Turkey breast, no skin*
Chicken thigh, no skin*
Chicken leg, skin, fried
FISH
Cod*
Tuna
Salmon*
MEAT (RED)
Pork loin chop*
Sirloin steak*
Bacon
4TH QUARTER
Dairy Products & Eggs
MILK
Milk, skim*
Milk, whole*
DAIRY PRODUCTS
Yogurt, lowfat
Cottage Cheese, lowfat
Cheese, Cheddar
Ice Cream
EGGS
Egg white
Egg, hard-boiled*
Egg, scrambled*
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OVER-TIME PERIOD
Nuts & Seeds
NUTS
Cashews*
Almonds*
Peanuts*
Peanut butter
SEEDS
Pumpkin*
Sunflower*
PROTEIN SOURCES
VITAMIN / MINERAL
2ND QUARTER
Egg Bagels
SOURCES
1st QUARTER
ProMax Bars (Good Combo)
Go Shakes (Good Combo)
FRUITS
FILLERS
2ND QUARTER
BREADS (Whole-Grain best)
Bagels
Apples
Rolls
Oranges
Sandwich Bread
HALF-TIME
Grapes (Frozen)
Soy beans (Hi Sodium)
Peaches
Shredded Mini-Wheats
Pears
Grapenuts
3RD QUARTER
Bananas
Life
Beef Jerky (Hi Sodium)
Plums
Cheerios
Buffalo Jerky (Hi Sodium)
Grapefruit
Chex
Beef Stick (Hi Sodium)
100% Orange Juice
Deli Meats (Refrigerate)
100% Apple Juice
Popcorn
Smoked Salmon (Hi Sodium)
100% Grape Juice
Pretzels
Tuna (Hi Sodium)
100% Grapefruit Juice
Wheat Thins
Tomato Juice (Hi Sodium)
Triscuits
Raisins
Saltine Crackers
4TH QUARTER (Refrigerate)
VEGETABLES
Yogurt
BREAKFAST CEREALS
CRACKERS / CHIPS
Graham Crackers
Cheese
Carrots
SWEETS / BAKED GOODS
Hard-Boiled Egg
Celery
(Higher GI Foods)
Milk
Peppers
Muffin
Cottage Cheese
Broccoli
Trail Mix w/ Nuts & Seeds
Cauliflower
Peanut M&Ms
Cucumbers
Snickers
Pickles (Hi Sodium)
Pay Day
OVER-TIME (Hi Fat)
Peanuts (Hi Sodium)
Cashews (Hi Sodium)
Oatmeal Cookies
Almonds (Hi Sodium)
Breakfast Bars
Pumpkin Seeds (Hi Sodium)
Sunflower Seeds (Hi Sodium)
Peanut Butter
20
______________________________________________________________________________
Play Resumed
PLAY #3 - CHOOSE COMPLETE PROTEIN SOURCES
Foods found in the 2nd Half - Protein group are complete proteins, containing all 8 essential amino
acids which are necessary for protein synthesis, whereas protein found in the 1st Half - Carbohydrates
group are not complete. It is very hard to get the right combination of beans and peas to get a
complete protein.
PLAY #4 - IT IS IMPORTANT TO SPREAD YOUR PROTEIN INTAKE OUT
THROUGHOUT THE ENTIRE DAY AND TO KNOW WHEN THE BEST TIME IS FOR
EATING DIFFERENT SOURCES
Since the digestion of protein is difficult it is best to eat smaller quantities. This will allow for better
digestion and will aid in the recovery process for your muscles. Also, if you choose to eat a protein
source high in fat, do not eat it within 4 hours pre or post training/competition.
PLAY #5 - AN ATHLETE NEEDS APPROXIMATELY 1 GRAM OF PROTEIN/LB OF BODY
WEIGHT
It is important to get your protein from 3rd Quarter, 4th Quarter, and Over-time sources each and every
day. So, a 200lb athlete would need to eat approximately 200 grams (800 calories) from protein to
recover and make the appropriate gains in lean muscle mass. This could look like this: 16 oz. of meat,
chicken or fish (3-5 servings depending on serving size - a 1/4lb hamburger is 4 oz.) from the 3rd
Quarter, 2 glasses of milk, a slice of cheese and 2 eggs from the 4th Quarter, and 2 handfuls of nuts or
seeds from the Over-time Period (Contributing to the 200 grams are proteins from Half-time Period
Beans & Peas).
21
TIME OUT #7
# OF DAILY SERVINGS FROM 3RD AND 4TH QUARTER FOODS
ATHLETE
WEIGHING:
SERVINGS FROM
EACH QUARTER:
SERVINGS FROM
OVER-TIME PERIOD:
100lbs
2
1
125lbs
2.5
1 - 1.5
150lbs
3.5
1.5
175lbs
4
1.5 - 2
200lbs
5
2
225lbs
5.5
2 - 2.5
250lbs
6
2.5 - 3
275lbs
7
2.5 - 3
300lbs
7.5
3
*A 200lb athlete would eat 5 servings from the 3rd Quarter and 4 servings from the 4th Quarter
Examples of Protein Sources for a
Examples of Protein Sources for a
125lb Athete
200lb Athete
MEAL
PROTEIN
QUARTER
#
(1)
Breakfast
2 egg, Milk
4th Quarter
(3)
4th Quarter
(.5)
Snack
Yogurt
4th Quarter
(1)
Beef
3rd Quarter
(1.5)
Lunch
Beef
3rd Quarter
(2)
Snack
Nuts
Over-Time
(1)
Snack
Nuts
Over-Time
(2)
Dinner
Chicken
Dinner
Chicken
Snack
Quarter
Snack
Quarter
MEAL
PROTEIN
QUARTER
#
Breakfast
1 egg
4th Quarter
Snack
Yogurt
Lunch
Cheese
3rd
(1)
4th Quarter
(1)
22
3rd
(2)
Cheese
4th Quarter
(1)
Deli Meat
3rd Quarter
(1)
2ND HALF PROTEINS - X’S & O’S
Know their
 Fat Content
and their
 Nutritional Value (Nutrient Density)
SPORTING EVENT MODEL
For Performance Nutrition
2ND HALF
PROTEINS
3rd Quarter
Poultry, Fish & Meat
4th Quarter
Dairy & Egg
Over-time
Nuts & Seeds
23
3RD QUARTER - POULTRY, FISH & MEAT
Examples: Chicken, Turkey, Cod, Salmon, Tuna, Ground Beef, Hot Dog, Bacon (for a more complete
listing see chart)
Vitamins & Minerals - Poultry (B), fish (A, D) and meat (B) are all good sources of vitamins and
minerals. Red meat is important for all (male and female) athletes to eat because it is a rich source of
iron, which is needed for oxygen transport in the blood (extremely important for health and for good
recovery).
Fat/Calories - It is important to make choices of protein sources that are as lean as possible. Poultry is
usually seen as the leanest source of protein but that can be deceiving. A skinless chicken breast is
lean, but a fried chicken thigh is not. Fish is a good source of lean protein except for the richer, oilier
fish that have a type of oil (fat) that is important for your health, so any fish is a good choice. Red
meats vary greatly so they label them by their leanness (95%, 85%, 75%) when buying them in stores.
The best way to make wise choices in choosing red meat (or any food) sources is to go by site and
taste, the more rich and flavorful it is/the more grease or fat you can see (Roast beef that shows
very little fat vs. a McDonald’s hamburger), the higher the fat content and the less times you
should choose it.
When to Eat - Like all protein it should be spread out throughout the day. Make sure you eat lean
sources within 4 hours of pre and post training and if you eat a post-dinner snack.
How Much to Eat - Try eating from each source daily (see Daily Servings box after 4th Quarter
foods). Average serving size for 3rd Quarter foods is 4 oz. (i.e. 1/4lb burger).
24
4TH QUARTER - DAIRY & EGGS
Example: Milk, Yogurt, Cheese, Ice Cream, Eggs (for a more complete listing see chart)
Vitamins & Minerals - Dairy products (A, B and D) and eggs (A, B, D and E) are rich sources of
vitamins and minerals. One of the key minerals in Dairy products is calcium, which is important for
maintaining strength in bones (extremely important in preventing stress fractures).
Fat/Calories - Because dairy products vary a lot in fat content, most are labeled by their fat percentage
(Non-fat/Skim, 1%, 2% and Whole). It is best to choose foods that are lowest in fat when given the
option (Skim milk, 1% yogurt, Low-fat cottage cheese, frozen yogurt, white cheese), but if you do not
see a label assume it is in the middle range and therefore a good choice instead of a “best” choice.
Most dairy products (except cheese) are excellent sources of Low GI carbohydrates, so they can be a
great combination carb-protein snack. Eggs are the best source of protein available, but they also have
a high fat and cholesterol content. The egg yolk contains all the fat and cholesterol, but this should not
keep you from eating whole eggs in moderation (egg yolks also are packed with protein, vitamins and
minerals). If the cholesterol concerns you, don’t worry because there are substances within the egg
that help keep the cholesterol moving through your bloodstream (remember, your body needs some
cholesterol). The real problem with eggs and fat is the way in which they are prepared/cooked in
saturated fat. Try to use vegetable oils/margarine or even a fat-free spray when cooking.
When to Eat - Like other proteins, eat them spread out throughout the day.
How Much to Eat - Try to eat from each source daily. The average serving size for 4th Quarter foods
is approximately 8 oz. for milk and most foods in this food group, 1 slice of cheese, or 1 egg.
Although the serving sizes vary within this group and from 3rd Quarter foods, the amount of
servings to be eaten is the same as it is for 3rd Quarter foods.
25
OVER-TIME PERIOD - SEEDS & NUTS
Examples: Peanuts, Peanut Butter, Almonds, Sunflower Seeds, Pumpkin Seeds
Vitamins & Minerals - Seeds and nuts are rich with vitamins and minerals, containing A, B, D and E.
They usually have a higher than recommended sodium concentration which has been added for taste.
Fat/Calories - Nuts and seeds are naturally high in unsaturated (good) fat, but they also gain added fat
as they are processed in oil. The best choices are ones that are least processed and most natural.
When to Eat - Should be eaten throughout the day. Nuts and seeds are great snacks because they are
easy to take anywhere with you. Combine nuts/seeds with a 1st Quarter fruit or vegetable as a great
snack packed with vitamins, minerals and protein.
How Much to Eat - The Over-Time group has a lot to offer the athlete, but also has a high fat content
so while it is important to make sure you are eating from this group it is also important not to “binge
snack” on these food sources. Limit yourself to 1-3 servings/day, which means the average 200lb
athlete should eat 2 servings a day (for our purposes 1 serving = 1 normal-sized handful).
26
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PLAY # 1
Try to choose foods that are Nutrient Dense and Low in Fat, especially saturated, but don’t cut fat out
of your diet - just eat it in moderation (1st Half Carbohydrates and 2nd Half Proteins - Applies to all
foods).
PLAY # 2
Try to choose foods that will not raise your blood sugar level too fast, Low GI foods, unless it’s within
4 hours after training then you should choose High GI foods (1st Half Carbohydrates, primarily some
found in 2nd Quarter Grains and Sweets).
PLAY # 3
On days you are not training, cut back your food intake, especially High GI foods (1st Half
Carbohydrates).
PLAY # 4
Try not to eat 1st Half Carbohydrates ever by themselves, instead eat a 2nd Half Protein source along
with them (1st Half Carbohydrates, especially ones that raise your blood sugar quickly, High GI
foods).
PLAY # 5
Spread your food consumption out throughout the day instead of eating huge amounts at one sitting (1st
Half Carbohydrates and 2nd Half Proteins - applies to all foods).
_______________________________________________________
27
IMPLEMENTING THE PLAYS INTO YOUR GAME PLAN
Keep it simple like it’s meant to be, focus on the fundamentals
1ST HALF CARBOHYDRATES
Know how they affect blood sugar levels and their nutritional value
2ND HALF PROTEINS
Know what their fat content is and their nutritional value
__________________________________________________________
THE AVERAGE 125 lb
ATHLETE NEEDS:
THE AVERAGE 200 lb
ATHLETE NEEDS:
2.5 - 3rd Quarter servings
5 - 3rd Quarter servings
2.5 - 4th Quarter servings
5 - 4th Quarter servings
1 - Over-Time servings
2 - Over-Time servings
1st Quarter FRUITS &
VEGES
1ST Half 2nd Half PROTEIN
1/3
1/3
2nd Half PROTEIN
2/3
1/3
CARBS
1/3
ND
2 Quarter
- GRAINS
& SWEETS
The rest of your food intake should be split
The rest of your food intake should be split
st
50% - 1 Quarter
50% - 1st Quarter
50% - 2nd Quarter
50% - 2nd Quarter
(1 serving - Half-time)
(+ 2 servings - Half-time)
28
Your daily food intake (Not calorie intake) should be:
1/3
st
1 Quarter Fruits & Vegetables
(Choose Low GI, High Nutrient Density)
1/3
nd
2 Quarter Grains & Sweets and Half-time Period Beans* & Peas*
(Choose Low GI, High Nutrient Density, Low Fat)
1/3
rd
th
3 Quarter Poultry, Fish & Meats, 4 Quarter Dairy* & Eggs, and Over-Time Period Nuts* &
Seeds* (Choose Low Fat, High Nutrient Density)
*Because these foods cross over between 1st and 2nd Half foods, what you
end up with is a 3:1 ratio of calories from carbohydrates : protein
At Any Given Meal, Your Tray Should Proportionally Look Like This:
1st Quarter Fruits &
Vegetables
100% Fruit or
Vegetable Juice
Water
1st Quarter - 2nd Quarter Grains &
Fruits &
Sweets
Vegetables
2nd Quarter Grains & Sweets
Cereal, Rice,
Cake
2nd Half Proteins
Half-TimePeriod Beans & Peas
Chili, Split Pea
Soup
1st Quarter - Fruits
& Vegetables
Cut Fruit, Piece of
Fruit, Salad
1st Quarter - Fruits & Vegetables
Steamed Mixed Vegetables, Potatoes
4th Quarter - Dairy & Eggs
Skim or Chocolate Milk
3rd Quarter - Poultry, Meat & Fish
4th Quarter - Dairy & Eggs
Half-Time
Period Beans &
Peas
Baked Beans,
Navy Beans
Chicken Breast, Hamburger, Cod
Eggs, Cheese, Yogurt, Cottage Cheese
Over-Time Period - Nuts & Seeds
29
Half-Time
Period Beans &
Peas
2nd Quarter Grains &
Sweets
Whole Wheat
Bread,
Spaghetti,
Pancakes
Peanuts, Cashews, Sunflower Seeds
GENERAL GUIDELINES THROUGHOUT WEEK
HYDRATION
IT ALL STARTS WITH PROPER

Most ALL Athletes are in a continual state of DEHYDRATION
EFFECTS OF DEHYDRATION
 Poor Athletic Performance on a Day-to-Day Basis

Athletic Performance Worsening Throughout the Season – Vicious Cycle

Life-Threatening
LEADING CAUSES FOR DEHYDRATION
 Do Not Realize Importance

Rely on Thirst

Weather Conditions

Medicine/Supplements

Alcohol/Caffeine

Availability
WHAT, HOW MUCH & WHEN?

A combination of water and Gatorade

1 Hour of Exercise =Lose of 1 Quart of Water

1 Pound of Weight Lost during Exercise=15 Fluid Ounces of Fluids

2/3 – 1 Ounce of Water for Each Pound of Body Weight

While Training/Competing Drink 4+ Ounces every 15 minutes
Some information provided by Laney Hixon MS,RD,LD
# of Meals
Because it is important for blood sugar levels to stay constant, spread out your food intake throughout
the day. So instead of eating 3 huge meals it is best to eat 4-6 smaller meals. With college life that is
not always practical/possible but at least lessen your food intake during your 3 bigger meals and have a
30
few large snacks in-between them. Try never to go more than about 2-3 hours without a proper
snack/food (combo Carbs and Protein) and don’t ever skip a meal, especially breakfast!
I.e. Turkey sandwich, banana, wheat crackers or Piece of fruit and handful of seeds/nuts
Body Compositional Changes
To Maintain Body composition/weight, eat only to the point where you are no longer hungry (you are
satisfied, not full).
To Gain Weight increase 1st Half foods by 2-4 servings and eat past being satisfied but not to where
you are really full/stuffed.
It’s much better to spread the additional food out into smaller
meals/snacks.
To Lose Excess Body Fat, do it right! Choose lower fat foods, cut back 1st Half foods by 2-4
servings along with cutting out foods that are High GI and High Fat.
Practice / Training (See Fueling & Recovery Tactics for Competition for a detailed plan)
PRE
Prior to practice / training (1 ½ hours up to right before) eat a combination snack made up of Low GI
carbs and Lean protein sources. Make sure this snack is easily digestible, especially the closer you get
to practice / training.
I.e. Peanut butter sandwich and apple
POST
Immediately after practice / training, drink water and a fluid replacement drink (Powerade, Gatorade)
past the thirst-quenching point. Within 15 minutes, eat a recovery bar / shake (Metrx, Go, Promax).
Then within 45 minutes to an hour, eat a meal that is made up of High GI foods and protein. Follow
this meal with another one just like it within 4 hours post-training/competition.
31
I.e. Baked Potato, Cooked carrots, Roast beef, Cranberry juice/Pop, and Frozen yogurt
32
1st Quarter
Fruits & Vegetables
FRUIT AND FRUIT PRODUCTS
Cherries*
Grapefruit*
Pear, fresh*
Apple*
Plum*
Apple juice
Peach, fresh*
Orange*
Pear, canned
Grapes*
Pineapple juice
Peach, canned
Grapefruit juice
Orange juice
Kiwifruit*
Banana*
Fruit cocktail
Cantaloupe*
Raisins*
Pineapple*
Watermelon*
Dates
Prunes*
VEGETABLES
Most Vegetables*
Yam*
Sweet potato*
Sweet corn
Potato, white, boiled*
Potato, new*
Beets*
Potato, steamed*
Carrots*
Mashed Potatos
French fries
Pumpkin
Potato, microwaved
Potato, instant
Potato, baked
Half-time Period
Beans & Peas
LEGUMES
Soya beans*
Peas, dried*
Kidney beans*
Lentils
Black beans*
Split peas, yellow, boiled*
Lima beans, baby, frozen*
Garbanzo beans*
Brown beans*
Navy beans*
Pinto beans*
Black-eyed beans*
Garbonzo, canned*
Lentil soup, canned
Baked beans, canned
Kidney beans, canned*
Lentils, green, canned
Split pea soup
Black bean soup
1st HALF CARBOHYDRATES
2nd Quarter
2nd HALF PROTEINS
3rd Quarter
Grains & Sweets
CEREAL GRAINS
Buckwheat*
Sweet corn
Brown Rice*
Wild Rice*
White Rice
Taco shells
Cornmeal
Tapioca
Instant Rice
PASTA
Spaghetti, protein enriched
Fettuccine
Vermicelli
Spaghetti, boiled 5 min
Spaghetti, white
Macaroni
Linguine
Instant noodles
Tortellini, cheese
Macaroni and Cheese
BREADS
Oat bran bread*
Mixed grain bread*
Pumpernickel
Linseed rye bread
Pita bread, white
Hamburger bun
Rye bread
Whole wheat bread*
Whole wheat bagel
Wheat bread, white
Bagel, white
Kaiser rolls
Whole-wheat snack bread
Bread stuffing
Wheat bread, Wonderwhite
Wheat bread, gluten free
French baguette
BREAKFAST CEREALS
All-bran*
Special K*
Kelloggs' Honey Smacks
Oat Bran*
Muesli*
Oatmeal*
Life
Nutri-grain
Grapenuts
Kelloggs' Mini-Wheats
Shredded Wheat*
Cream of Wheat
Golden Grahams
Cheerios*
Breakfast bar
Total*
Cocopops
Rice Krispies
Corn Chex
Cornflakes
Crispix
Rice Chex
Sugar Kid's Cereal
Poultry, Fish & Meat
CRACKERS/SNACK CHIPS
Potato crisps
Stoned Wheat Thins
Wheat Crackers
Popcorn
Saltine Crackers
Corn chips
Potato chips
Rice Cakes
Pretzels
SWEETS/BAKED GOODS
Mars M&Ms (peanut)
Mars Snickers Bar
Mars Twix Cookie Bars
Mars Chocolate (Dove)
Cake, sponge
VO2 Max Energy Bar
Chocolate
Cake, pound
Oatmeal cookies
Power Bar (Powerfoods)
Pastry
Pizza, cheese
Kudos Whole Grain Bars
Muesli Bars
Muffins
Mars Bar
Shortbread
Cake
Cake, angel food
Croissant
Soft drink, Fanta
Mars Skittles
Donut
Graham Wafers
Pancakes
Waffles
Vanilla Wafers
Syrups, Jellies and Sauces
Jelly beans
SUGARS
Fructose
Lactose
Honey
High fructose corn syrup
Sucrose
Glucose
Maltodextrin
Maltose
POULTRY
Turkey breast, no skin*
Chicken thigh, no skin*
Chicken breast, skin, baked*
Chicken leg, skin, fried
FISH
Cod*
Tuna
Shrimp
Salmon*
MEAT (RED)
Hamburger, 95% lean*
Pork loin chop*
Sirloin steak*
Ham
Bacon
4th Quarter
Dairy Products & Eggs
MILK
Milk, skim*
Milk, 2%*
Milk, whole*
DAIRY PRODUCTS
Yogurt, lowfat
Cottage Cheese, lowfat
Cheese, Cheddar
Ice Cream
Sour cream
EGGS
Egg white
Egg, whole, hard-boiled*
Egg, scrambled*
Egg, fried*
Egg salad*
Over-time Period
Nuts & Seeds
Nuts
Cashews*
Pistachios
Almonds*
Peanuts*
Macadamia
Peanut butter
SEEDS
Pumpkin*
Sunflower*
Sesame*
KEY
GI Rating & Fat Content In each sub-group, foods are listed from lowest to highest GI rating
(1st Half - Carbohydrates) or Fat content (2nd Half - Protein)
1. Bold lettering = Low GI foods or Low Fat foods (Best Choice)
2. Regular lettering = High GI Foods or High Fat foods
(Limit choices form this group)
Nutrient Density
3. * Foods = High Nutrient Density (Best Choice)
4. Italicized lettering = Low Nutrient Density
(Limit choices from this group)
The Majority of your Choices should be foods that are Bold or *
The Best Choices are those that are both Bold and *
33