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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. __________________________________________________________________________________________ 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. __________________________________________________________________________________________ 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. __________________________________________________________________________________________ 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 __________________________________________________________________________________________ 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. __________________________________________________________________________________________ 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. 2 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. __________________________________________________________________________________________ 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. 3 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. 4 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 5 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 6 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. 7 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 8 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 9 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 11 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). 12 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 13 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. 14 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. 15 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). 16 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 17 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 18 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* 19 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 H Hiigghhlliigghhttss -- K Reeccaappppeedd Keeyy P Pllaayyss ooff tthhee G Gaam mee R 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