Download Introduction Carbohydrates

Introduction
Good nutrition for everyone involves eating foods that provide the body with the right
balance of energy, vitamins, minerals and fluid. Although good nutrition sounds like
"common sense", it is not always "common practice". Food provides all athletes with the
raw materials for building new muscle, providing energy for practice and competition,
aiding recovery from injury, and sustaining mental focus.
The right balance of nutrients requires learning some nutrition basics, understanding
how it applies to athletics, and putting the knowledge into action. This booklet will guide
you through the controversial realm of sports nutrition.
Carbohydrates
Fueling up with carbohydrates is the key to good nutrition for sports. Carbohydrates
provide 4 calories per gram and are the main fuel for the muscles and the brain.
Carbohydrates are stored in the body and are gradually used up during practice or
competition. If you are not eating adequate carbohydrates on a daily basis,
carbohydrate stores will decline resulting in
a lack of energy. This is commonly called
"Hitting the Wall". It is important to "charge
up" your muscles to prevent running out of
energy. To ensure adequate carbohydrate
intake, the recommendation for football
players is approximately 2-5grams
of
carbohydrate per pound (lb) of body weight.
Step 1. Determine your Carbohydrate Needs.
Weight in pounds:
lbs x 2 – 5 grams =
day.
grams grams x 4 calories =
carbohydrate per day.
Sources of Carbohydrates include:
  Whole grain cereals and breads 
  Potatoes 
  Pasta 
 Fruit and fruit juice 
  Legumes (beans) 
  Crackers 
 Rice 
 Sports drinks 
-
grams of carbohydrate per
calories of
Fat
Fat is fuel source for light to moderate intensity exercise, and spares carbohydrate for longer
bouts of exercise. Fat is the most concentrated source of energy providing 9 calories per gram
compared to 4 calories per gram found in carbohydrates and proteins. Recommended fat intake
is between 20-30% of total calories or about 0.25 – 0.50 grams per pound of body weight.
Step 2. Determine your Fat Needs.
Weight in pounds:
lbs x 0.25 – 0.50 =
calories of fat per day.
grams -
grams x 9 calories =
-
Adequate fat in the diet is important for meeting increased energy needs of athletes. The
amount of fat is not the only consideration; the type of fat is just as important. Saturated fats
or "bad fats" are associated with an increased risk of heart disease. The goal should be to
increase the intake of unsaturated fats or "good fats". Saturated fats tend to be solid at room
temperature (i.e. butter, stick margarine, shortening) while unsaturated fats are more liquid
at room temperature (i.e. canola oil, olive oil, corn oil, softer tub margarines).
Healthy Fats: Fats called Omega 3 and Omega 6, commonly found in fish, are not only
healthy but have anti-inflammatory properties. This can be important on rest days to include
foods that have the Omega fatty acids to help with inflammation and promote recovery.
Dietary fat sources include margarine, oil, mayonnaise, meat, fish, dairy products, nuts
and seeds.
Protein
Protein is needed to build and maintain muscles, form
blood cells, and maintain immunity. Protein will only be
used to build muscle if enough carbohydrate calories
are consumed during a weight resistance exercise
program. Without adequate calories from carbohydrates,
protein is then used as fuel. Protein provides 4 calories per
gram, with requirements for athletes range from 0.5-1 gram
per pound of body weight.
Step 3. Determine your Protein Needs.
Weight in pounds:
lbs x 0.5 – 1.0 =
calories of protein per day.
grams -
grams x 4 calories =
-
Consuming more protein than the body can use does not increase muscle gain. We
need to increase carbohydrate and total calories to make sure that protein is being used
for muscle building and not for fuel.
Good sources of protein include beef, fish, chicken, turkey, nuts and dairy products.
Determine your daily calorie (energy) needs.
Look back on the previous pages where you determined your carbohydrate, fat,
and protein needs in calories. Transfer those numbers to Step 4.
Step 4.
Carbohydrate Calories
-
Fat Calories
-
Protein Calories
-
Total
-
The two totals that you get by adding the totals from Steps 1-3 is your estimated calorie need for
the day. The lower number should be used when your training is light or when you are out of
season. The higher number should be used during multiple-day practice sessions and when off-
season training is very intense.
It is best to split your energy needs into 5 meals (3 meals, 2 snacks) per day to maintain
good energy. NEVER skip meals. It is as important for maintaining focus and energy to eat
throughout the day and not just one meal.
If you would like specific ideas of what kind of food with the amounts needed to meet
your daily needs, email me at:[email protected]
Water (Fluids)
Water serves several vital functions in the body. It is the major component of blood and
transports nutrients to your working muscles. Water also lubricates joints and keeps the
body from overheating by regulating body temperature.
Just as running out of carbohydrates can decrease your performance, so can running low on water.
Dehydration not only impairs athletic performance, but also causes physical harm.
The best way to avoid the ill effects of dehydration is to prevent it
by staying hydrated at all times.
Guidelines for Proper Hydration

Start all exercise/practice sessions hydrated. Carry your own water bottle
around to remind you to stay hydrated. 

Drink about 17-20 fluid ounces (fl oz) 2-3 hours prior to practice or competition. 

Drink about 7-10 fl oz. 10-20 minutes during exercise (competition or
training) if possible. 

Drink at least 16oz. of fluid following exercise. During hot weather it is a good
idea to weigh in before and after exercise and consume at least 16-24oz. of fluid
for every pound difference. 

Try drinking at least 8oz. at each meal and between each meal. Rememberthirst is not a reliable indicator of hydration status. 







Avoid caffeine and beverages containing alcohol since they can contribute
to further dehydration. 
 Sports drinks containing carbohydrate have been associated with enhanced
performance and delayed fatigue. Getting carbohydrates and fluid in the 2 hour
“Recovery Window” after practice, helps recovery and rehydration. 
Post-Practice/Training Nutrition
There is a 2 hour “Recovery Window” that we need to take advantage of to promote
maximum growth and recovery. Research shows that having a combination of
carbohydrate and protein immediately after training can promote muscle growth. You
can use a commercially made recovery shake or use chocolate milk. The combination of
carbohydrate and protein helps to replenish your energy stores and the protein helps to
repair and build muscle. Be sure to eat carbohydrates, protein and drink fluid after
workouts. Some foods that you can try as a recovery snack are:
-
Chocolate milk
Carnation instant breakfast with skim milk
Energy bar and water
Peanut butter and jelly sandwich with fruit juice
Trail mix and a sports drink
Diet, The Fundamentals
There are three factors involved in maximizing athletic performance through training.
1. Strength and Conditioning
2. Sound Diet, Nutritional Program
3. Proper Rest
Of the three factors listed, diet is the foundation for the other two. You can follow the best
workout ever designed, but if you are not eating properly, your athletic gains will suffer. The
food you eat is your body’s fuel. The better the food, the better the body will perform.
The subject of nutrition and diet is saturated with misconceptions. To eliminate the
greatest misconceptions about diet and its effect on training, there are no miracle foods
or supplements that will generate fantastic training gains. The effectiveness that diet
has on training is achieved by following basic sound nutrition stemming from the basic
food groups. The basic food groups of meat, fruit and vegetables, grain and dairy
products supply the following six nutrients that are essential to body function.
1. Carbohydrates
2. Fats
3. Protein
4. Vitamins
5. Minerals
6. Water
1. Carbohydrates: The primary source of fuel the body uses during intense activities.
Carbohydrates provide energy for basic body functions, nerve transmissions, and
muscular contractions. They also assist in the digestion and assimilation of food.
2. Fats: Provide the body with a sustained source of energy utilized during
moderate activity. They act as carriers for fat soluble vitamins and supply the
body with essential fatty acids needed for growth and healthy skin.
3. Protein: Necessary for tissue growth and development. It acts in the formation of
hormones, enzymes, and antibodies. Protein can also be used as a source of
energy by the body when carbohydrate stores are depleted.
4. Vitamins: Act as regulators and catalysts for body functions. They also assist in
the utilization of other nutrients.
5. Mineral: Act as catalysts for body functions. Included in these functions are
muscle response, nerve transmission, digestion and utilization other nutrients.
6. Water: Probably the most important of the six nutrients. Water is essential in the
digestive process and aids in the transport of nutrients in the body. It functions as
a dilute and medium of elimination of toxic waste as well as being a regulator of
body temperature.
MAKE YOURSELF EAT! Do not spend your money on junk. Take a trip to the grocery
store and buy some food! Enclosed is a simple meal plan and shopping list. Use it!
When you build more muscle, you will burn more fat!
Some basic guidelines to keep in mind are as follows:
Consume less saturated fat, sugar and alcohol.
Eat the majority of your carbohydrates in the morning and at noon. Your day should go as follows:
am – carbohydrates; lunch – mixed carbohydrates and protein; pm – mostly protein
Example:
Breakfast
Bowl of high fiber cereal
Skim milk
Orange juice/grapefruit juice (calcium fortified)
Lunch
Baked Chicken breast
or
Turkey sandwich
Vegetable and fruit
2 slices of wheat bread
Baked potato/pasta
1 slice of cheese
Water
Water
Dinner
Chicken/fish/turkey
or
Omelet, scrambled eggs
Vegetable
Water
Water
Eat 6-7 small meals daily instead of having only 2 or 3 meals. Eating too much at one
sitting will cause sharp fluctuations in your blood sugar and insulin levels. Too much
insulin in the bloodstream means a higher storage of fat.
Never skip breakfast. Your body will go into starvation response. This is when you have not
eaten over a period of time; your body will tend to store even “good” food as fat for future
need.
Try not to eat after 7:00 pm. If you have to, eat fruit, protein snack, but no simple
sugars/fats, such as ice cream, pizza and burgers.
In general, many athletes consume a diet that is slightly higher in protein, lower in
refined sugars and lower in fat. The diet may be divided into the following:
RDA
12%
Carbohydrates 55-60%
Fat 25-30%
Variation Protein 10Protein 30-35%
Carbohydrates 40-50%
Fat 15-20%
Drink at least 8-8 ounce glasses of water daily. This is the average population
requirement. Athletes have a much greater need for water. ½gallon to 1 gallon of
water is a good goal. The more water you drink, the better.
Be aware of the hidden calories in drinks:
Soda – 12 oz
Iced Tea – 12 oz
Orange Juice – 8 oz
2% Milk – 12 oz
2% Chocolate Milk – 12 oz
Lemonade – 12 oz
Kool Aid – 12 oz
140 calories
100 calories
102 calories
170 calories
245 calories
100 calories
140 calories
Beer – 12 oz
140 calories
Wine – 6 oz
120 calories
Margarita – 12 oz 740 calories
Rum – 6 oz
395 calories
Stw. Daiquiri – 12 oz 375 calories
Latte – 12 oz
250 calories
Hot Chocolate – 8 oz 100 calories
Avoid:
Drinks with caffeine/ephedrine
Colas
Tea
Ultimate Orange
Energy Drinks
To lose 1 lb per week, decrease your daily caloric intake by 500
calories. Reduce diet by removing 3 soda’s …450 calories
Seven days a week………………….x 7
Equals……………………………….3150 calories
To gain 1 lb per week, increase your daily caloric intake by 500 calories
Add 2 lean baked chicken breasts without skin …450 calories
Seven days a week…………………………...….x 7
Equals……………………………………..…….3150 calories
Quick Tips
1. Stay away from fried foods: fried chicken, fish, shrimp, turkey, bacon, pork
chops, French fries, onion rings, fried mushrooms, cheese, etc.
2. Limit your consumption of meats high in saturated fat: hamburgers,
cheeseburgers, fried meats, and dark meats.
3. Intake more lean meats such as: baked chicken without skin, turkey, fish,
broiled/boiled shrimp, tuna in water.
4. Think of alternative forms of protein: egg whites, red beans, black beans,
baked beans, white beans, yogurt, cottage cheese, low fat/fat free cheese.
5. Eat whole grain wheat breads instead of traditional white. It has more fiber and will
convert to sugar at a slower rate than white bread. This includes other starches such
as brown rice instead of white rice, wheat pasta instead of white pasta.
Low Glycemic Index Foods
Sweet Potato
Brown Rice
Whole Grain Bread
Whole Grain Wheat Pasta
Broccoli
Peas
Bran Cereal
High Glycemic Index Foods
White Potato – Mashed Potatoes
White Rice
White/Honey Wheat Bread
Traditional Pasta
Carrots
Corn
Frosted Flakes
6. You don’t need to over indulge in carbohydrates at night because their purpose
is to replenish energy stores. It only takes a small amount of carbohydrates to
restore your needs. Any excess is stored as fat. Proteins however, can help
rebuild muscle tissue that has been broken down during activity.
7. Any food in excess is stored as fat. That is your body’s way of protecting itself from
starvation. Portion control is one of the most important keys to dietary success.
8. If you look good on the outside, it doesn’t mean you look good on the inside.
When you think you look good and your body fat is still high, there are 2
possibilities: you store fat internally (organ fat) or you are dehydrated.
9. Never skip meals. It will always cause a more drastic spike in your insulin
levels when you finally eat.
Sample Meals to Maintain, Gain and Reduce
Proper nutrition is essential for the athlete who seeks to attain success. Athletes need
to realize the direct relationship between proper sports nutrition and SIZE,
STRENGTH, ENDURANCE AND CONDITIONING.
Listed below are sample meals that you can use as a guide to help you reach your
specific caloric level. Meals are divided into WEIGHT MAINTENANCE, WEIGHT GAIN,
and WEIGHT REDUCTION categories.
Breakfast
TO MAINTAIN
Apple, 1
Cereal, 2 cups
Toast with margarine and jelly
2% milk, 1 cup
Breakfast Items:
Fresh Fruit
Canned Fruit
Cold Cereal
Hot Cereal
Breakfast
Breakfast
TO GAIN
TO REDUCE
Orange juice, 1 cup
Apple, 1
Pancakes, 6
Toast with jam, 1
Syrup,¼cup
Cereal, 1 cup
Margarine, 2 pats
Skim Milk, 1 cup
Low Fat Milk, 2 cups
Breakfast Items:
Breakfast items:
Cinnamon Toast
Skim Milk
Pancakes
Water
2% Milk
Toast with margarine and jelly
Lunch
TO MAINTAIN
Baked Chicken, 1 piece
Noodles/Pasta, 1 cup
Peas/Green Beans, 1 cup
Oatmeal cookie, 1
Skim Milk, 1 cup
Water
Lunch Items:
Baked Chicken
Turkey Breast
Tuna (Water packed)
Spaghetti
Lunch
Lunch
TO GAIN
TO REDUCE
Turkey Breast, 6 oz
Chicken Breast, 1 piece
Whole Wheat Bread, 4 slices Baked Potato, 1 med
Light Mayo, 2 Tbl
Margarine, 1 pat
Grape juice, 2 cups
Apple, 1
Fruit Yogurt, 1 cup
Iced Tea
Lunch Items:
Whole Wheat Bread
Baked potato
Fresh fruit
Fruit yogurt
Lunch Items:
Fruit juice
Iced tea
Light Mayo
Margarine
Dinner
TO MAINTAIN
Chicken Breast, 1
Baked potato, 1 med
Mixed vegetables
Margarine, 1 pat
Tossed salad, 2 cups
Iced tea
Dinner
TO GAIN
Cheese/Veggie Pizza, 1 med
Low fat milk, 2 cups
Grape fruit juice, 2 cups
Dinner
TO REDUCE
Spaghetti with tomato
sauce 2 cups
Italian Bread, 2 pieces
Skim Milk, 2 cups
Water
Sample Meal Containing 6 Meals
Breakfast 7 to 8 am
Toasted multigrain bagel or toast with honey
or jam Bran or multigrain cereal – ½1to 2 cups
One banana and/or any other
fruit Nonfat milk – 1 cup
Water – 2 cups
800 calories
Snack 10 to 10:30 am
Low-fat yogurt – 1 cup or 1 protein
shake Snack bar/bagel/fruit – 1
Water – 2 cups
450 calories
Lunch 1 to 1:30
Bowl of soup – 1
Chicken, turkey, tuna or egg salad sandwich or
wrap Raw vegetables
Fresh orange and/or any other
fruit One cookie
Water - 2 cups
800 calories
Snack – 2:30 to 3 pm
Any juice and/or low-fat yogurt or protein
shake Snack bar/bagel/fruit – 1
Water – 2 cups
325 calories
Dinner 7 pm (most nutritious meal of the day)
Choose 1 entrée
1. Shrimp, chicken, pork, or beef stir fry
2. Spaghetti with meat sauce
3. Baked chicken, turkey or fish
Whole grain bread
Salad and/or fresh
vegetables Milk – 2 cups
Water – 2 cups
1,250 calories
Snack 9 PM
Toasted English muffin or toast with peanut butter, or Low-fat yogurt – 1 cup or 1
protein shake Water – 2 cups
Shopping List
Proteins
Chicken breast
Turkey breast
Lean chicken deli meat
Lean turkey deli meat
Lean roast beef deli meat
Lean turkey/chicken hot dog
Lean ham deli meat
Salmon – can or fresh
Chicken – can in water
Tuna – can in water
Swordfish
Halibut
Crab
Shrimp
Lobster
Venison
Haddock
Flank steak
Ground turkey breast
Ground chicken breast
Top round or sirloin steak
Egg whites/egg substitute
Low-fat cottage cheese
Low-fat peanut butter
Low-fat/fat free cheese
Carbohydrates
Sweet potato
Baked potato
Brown rice
Wild rice
Whole wheat pasta
Quaker instant oatmeal
Whole wheat bread
Whole wheat buns
Black beans
Red beans
White bean
Refried beans
Baked beans
Corn
Strawberries/blueberries
Melon
Apple/pear
Orange/grapefruit
Banana
Peach/plum
Grapes – red or green
Fat free yogurt
Spaghetti (whole wheat)
White rice
Waffles (whole wheat)
French toast
Condiments
English muffins
Fat free mayo
Raisin Bran
Mustard
Total/Wheaties
Ketchup
Pancakes
Salsa
Wheat bread
Fat free/low-fat sour cream Italian bread
Margarine
Butter substitutes:
Drinks
 Molly McButter
Water
 Promise Ultra Light 2%, low-fat, skim milk
Crystal Light – sugar free
 Benacol Light
 Take Control
Orange juice with calcium
Diet soda
Vegetables
Broccoli
Cauliflower
Breen beans
Green peas
Green/red peppers
Mushrooms
Tomato
Carrot
Celery
Cabbage
Zucchini
Cucumber
Onion
Lettuce
Asparagus
Collard greens
Mustard greens
Spinach
Artichoke
Kidney beans
Mixed vegetables
Snacks
Pretzels
Baked tortilla chips
Baked Lays
Fruit
Fat free yogurt with fruit
Low-fat cottage cheese with fruit
Desserts
Jello
Angel food cake
Oatmeal Raisin cookie
Chocolate pudding
Sherbert
Frozen yogurt
How to Gain Weight Healthfully
In order to gain weight, you have to consume more calories than you burn off. Theoretically,
this means eating an additional 500 calories per day to gain 1 pound per week. Some thin
people, however, have difficulty gaining weight and have to consume far more than that.
To take in the extra calories, you can eat:
  An extra snack, such as a bedtime peanut butter sandwich with a glass of milk 
  Larger than normal portions at meal time divided into 5-6 meals 
 Higher calories food 
Many people who try to gain weight think that a high protein diet will help them bulk up. This is
false. Although you may need a little extra protein to build muscle, your normal diet undoubtedly
offers more than enough. The average American easily consumes 2 to 3 times the
recommended amount of protein. Hence, you do not need to spend money on protein powders,
pills and special supplements. Instead spend your money on wholesome, high calorie foods.
When you make your food selections, keep in mind that fats are the most concentrated form of
calories. One teaspoon of fat (butter, oil, margarine, and mayo) has 36 calories; whereas, the
same amount of carbohydrate or protein has only 16 calories. Since most protein foods contain fat,
these foods tend to high in calories. However, some fats can also be bad for your health – such as
saturated fat that is in cheese, beef, chicken skin, butter, and bacon. Hence, you should try to
reduce your intake of these and focus instead on the more heart healthy fats, such as corn-oil
margarine, olive oil, old fashion peanut butter, and oily fish such as salmon and mackerel.
The following are suggestions to help you boost your caloric intake:
Juice: Apple, cranberry, cranapple, grape, pineapple, and apricot have more
calories than grapefruit, orange, and tomato juice. To increase the calories in frozen
OJ, add less water than the directions suggest.
Fruit: Bananas, pineapple, raisins, dates, dried apricots and other dried fruits have
more calories than watery fruits such as grapefruit, plums, and peaches.
Milk: To boost the calorie value of milk,¼cupaddpowdered milk to one cup of regular milk. You can
also add malt powder, Ovaltine, Carnation Instant Breakfast, Nestle’s Quick or other flavoring. If you
mix these up by the quart full, they’ll be ready and waiting for you in the refrigerator. You can also
make blender drinks, such as milk shakes, fruit smoothies and frappes.
Hot Cereal: By cooking cereal with milk, instead of water, you’ll add both calories and
nutritional value. Add lots of mix-ins, such as powdered milk, margarine, peanut butter,
walnuts, sunflower seeds, wheat germ and dried fruit.
Cold Fruit: Choose dense cereals, such as, granola, muesli, grape-nuts, and
wheat-chex. Top with raisins, bananas and other fruit.
Toast: Spread with generous amounts of peanut butter, margarine, and jam.
Sandwiches: Select hearty, dense breads (as opposed to “fluffy types”), such as
sprouted wheat, honey bran, rye and pumpernickel – the thinner sliced, the better.
Generously stuff the sandwich with tuna, chicken and other sandwich fillings. Good ole
peanut butter and jelly is inexpensive, healthy and a high calorie choice.
Meats: Although beef, pork, and lamb tend to have more calories than chicken or fish, they
also tend to have more saturated fat. Hence, you should eat them in moderation, taking care to
select the leanest cut. You can boost the calories value of lean meat, chicken of fish; by
sautéing those in safflower, corn or olive oil, as well as adding bread crumb toppings.
Soups: Hearty lentil, split pea, minestrone and barley soups have more calories than
brothy chicken and beef types – unless these are chock full of lots of veggies and meat.
To make canned soup more substantial, add evaporated milk in place of water or
regular milk, or add extra powdered milk. Garnish with parmesan cheese and croutons.
Beans, Legumes: Lentils, split pea soup, chili with beans, limas and other dried beans
are not only high in calories but also an excellent source or protein and carbohydrates.
Vegetables: Peas, corn carrots, winter squash and beets have more calories than
green beans, broccoli, summer squash, and other watery vegetables. Add generous
amounts of margarine, slivered almonds, grated cheese or sauces.
Salads: What may start out being low calorie lettuce can quickly be converted into a
substantial meal by adding cottage cheese, garbanzo beans, sunflower seeds,
assorted vegetables, chopped walnuts, raisins, tuna fish, lean meat, croutons, and a
liberal amount of dressing (preferably olive oil based).
Potato: Add generous amounts of butter and extra powdered milk to mashed
potatoes. Use sour cream and gravy sparingly. Although they add significant amounts
of calories, they also add heart-unhealthy saturated fat.
Desserts: By selecting the desserts with nutritional value, you can enjoy a treat as well as
nourish your body. Try oatmeal-raisin cookies, Fig Newton’s, rice pudding, chocolate
pudding, stewed fruit compote, pumpkin pie, carrot cake. Even blueberry muffins, corn
bread with honey, banana-nut bread and other sweet breads can double as a dessert.
Snacks: A substantial afternoon and/or evening snack is an excellent way to boost your caloric
intake. If you don’t feel hungry, just think of the food as a weight gain medicine that you have to
take. Some healthy snack choices include fruit yogurt, cheese and crackers, peanuts, sunflower
seeds, almonds, granola, pretzels, English muffins, bagels, bran muffins, pizza, peanut butter
crackers, milk shakes, instant breakfast drinks, hot cocoa, bananas, dried fruit and sandwiches.
Lean Mass = Muscle
Muscle = Force Production
Sample Meal Breakdown
Eating Fast Food – Making the best choices
Some Healthy Fast Food choices
•
•
•
Grilled chicken or fish sandwich
Whole wheat rolls
Fruit or fruit & yogurt
•
Baked potato (with vegetables instead of cheese, butter or sour cream)
•
•
•
•
•
Salad with dressing on the side or fat free salad dressing
Single hamburger (regular or children's size)
Low fat deli sandwiches on wheat bread or on pita bread
Wraps on whole wheat tortillas (without dressing)
Fat free / low fat milk or water
Least Healthy Fast Food Choices
•
•
•
•
•
•
cheese sauce
most “special sauces”
tartar sauce
sour cream
gravy
guacamole
Particularly Unhealthy Menu Choices
•
Chicken nuggets
•
Croissant breakfast sandwiches (and croissants or pastries in general)
•
•
•
•
Fried fish or fried chicken sandwiches
Fried chicken
Large and jumbo size fries
Onion rings