Download THE 1-2-3 NUTRITIONAL RULE OF THUMB: This means that your

THE 1-2-3 NUTRITIONAL RULE OF THUMB:
This means that your meals will consist of 1 part fats, 2 parts protein, and 3 parts carbohydrates.
Let’s take a look at our example athlete, who burns off about 3,420 calories a day. The 1-2-3 part
explains that there are 6 parts to the diet, 1+2+3 added together equals 6. The formula is 3,420
divided by 6. Example 3,420/6= 570 calories.
 1 part fats equals 570 calories
 2 part proteins equals 570 x2, which is 1,140 calories
 3 parts carbohydrates equals 570 x 3, which is 1,710 calories.
This breaks it up for you exactly how many calories you would need of all three nutrients.
CALORIC DENSITY OF SOME MAJOR NUTRIENTS





Carbohydrates: 4 calories/gram of carbohydrates
Protein: 4 calories/gram of protein
Fats: 9 calories/gram of fats
Alcohol: 7 calories/gram of alcohol
Water/Vitamins/Minerals: 0 calories/gram of water/vitamins/minerals
This is a great chart for you to calculate the about of calories that are in a gram of each nutrient. Now
you could add up how many grams of each nutrient you would need daily That way you could just
divided the number by the amount of calories.
(Example)
 Fats: 570/9calories/gram= 63grams a day
 Protein: 1,140/ 4 calories/gram= 285 grams a day
 Carbohydrates 1,710/4 calories/gram= 428 grams a day
FOOD GROUPS
Daily Food Intake:
Carbohydrates
Protein
Fat
Carbohydrates:
Carbohydrates should be the main staple of your diet. Carbohydrates are the largest contributor for
the body’s energy. The best carbohydrates are low glycemic index carbs and complex carbohydrates.
This is because they do not contain high amounts of simple sugars. Which are easy for the body to
convert to fat. It is therefore important to charge up your muscles to prevent running out of fuel;
otherwise, your muscles will only work at half speed. Running becomes harder, hitting takes more
effort, and your performance suffers. The daily intake should be around 60% of your total calories.
o
o
o
o
o
o
o
o
o
o
o
o
o
o
o
o
Examples of Low GI and Complex Carbohydrates
Oatmeal
Oatbran
Whole Grain Bread
High Fiber Cereals
Pasta
Sweet Potatoes
Beans, Lentil, Peas
Apples, Grapes, Berries, Cantaloupe, Peaches, Pears, Plums, Grapefruit, Oranges,
Nectarines
Oatbran or Whole Grain Bagels
Brown Rice
Eat Less of the Simple Sugars
White Breads, Bagels, Rolls, Muffins, Cakes, Cookies, Donuts
White Potatoes
White Rice
Pretzels, Chips
Pineapple, Mangos, Honeydew, Dried Fruit
Fat:
Fats are essential as well. However fats should only make up less 10% of your total daily calories.
There are good fats and bad fats. The good fats are called monounsaturated fats. These fats can be
found in the following items Benecol, Olive Oil, Canola Oil, and Avocados. But even these fats
should be kept in moderation.
Protein:
Protein is very important for athletes as well. Proteins are used by the body to
help repair muscles and other tissues after workouts or injuries. The recommended range of protein
depends on the person body weight. Take your weight divide it by 2.2 to get your weight in
kilograms. Then multiply that number by 1.6 – 2.0. We are athletes, and are always working
muscles and muscle fibers. Athletes need to have higher amounts of protein to repair the damaged
muscles. This will give you a range of the number of grams of protein your body may require in a
day. A serving size guideline for protein is 3 oz., which equals 21 grams, which is approximately the
size of a deck of cards. Never take on more than 30 grams of protein in one serving. If you take in
more at one time it will just be wasted through the release of your bodily fluids. There is nothing to
worry about as far as protein being a risk to kidney and liver damage. The excess amounts will just
filter through your body’s system with no harm.
o
o
o
o
o
Good Sources of Protein (lower in Fat Content)
Egg Whites
Eggs (Hard Boiled)
White Meat Turkey and Chicken (no skin)
Fish
White fish (baked)
o
o
o
o
o
o
o
o
Salmon
Tuna (low sodium) or just regular tuna
Tuna salad
Tofu
Ground beef extra lean 93 to 96%
Pork Chops
Whey Protein Powders
Nonfat Cottage Cheese
Nutrition Guidelines
Pre-Practice/Game day Nutrition
Goal: get carbs in your body the night before a game and about and hour and a half before game time. For
practice it should be about an hour and a half before. If you need a little more energy try eating pop tarts,
a bagel, or a small bowl of pasta about 20 to 30 minutes before a game, or practice. MAKE SURE IT IS
NO LESS THAN 20 MINUTES.
Foods to Eat:
 Bagels
 Pasta (stay away from the vodka or creamy sauces)
 Oatmeal
 Bananas or apples
 Brown rice
GAME DAY SUPPLEMENTATION
Do not resort to taking Rockstar, Amp, Monster, or any other kind of sugar loaded energy drink. You
guys will be like zombies come the third and fourth quarter once you crash out. Stick to supplements that
boost the body’s energy levels naturally, or at least ones that don’t result in a crash at the end.
SUPPLEMENTS
 B-12 vitamins
 Crystal Light or similar Electrolyte packets
 Electrolyte tablets
 5 hour energy drinks (they do not have the crash at the end, and they increase energy at a steady
pace. Not just shoot it right up and drop it down.
Recovery / Post-exercise Replenishment:
Goal: Get Carbs in immediately and again within the first 2 hours of finishing
exercise.
After exercise and competition eat:
400-600 (100-150 grams) calories of a juice or carbohydrate-containing sports drink
then
2 hours later a meal consisting of another 400-600 calories of carbohydrate. Examples of
carbohydrates and their calorie / carbohydrate content are below:
2 slices of bread = 160 calories (30 grams)
1 bagel = 300 calories (75 grams)
1 cup pasta = 200 calories (40 grams)
1 medium potato = 160 calories (30 grams)
3 cup air-popped popcorn = 80 calories (15 grams)
1 medium apple = 80 calories (15 grams)
1 medium orange = 70 calories (12 grams)
1 cup V-8 = 50 calories (10 grams)
10 Graham Crackers
20 Pretzels
12 Snack Crackers
1-½ cup Cooked Noodles
1-½ cup Fruit Yogurt
4 Slices of Bread
1 cup Applesauce
1-½ cup Apple Juice
1 Fast Food Shake
½ cup of Raisins
1 cup Whole Grain Cereal
30 Animal Crackers
2 Packages of Hot Chocolate
2 small Bananas
2 cups Orange Juice
6 small Pancakes
3-½ cups of Powerade
1 Powerbar
HEALTHY SNACKS
Here are some easy to fix, healthy snacks that can work into your high carbohydrate eating pattern:
• Toasted English muffins with pizza sauce and mozzarella cheese
• Frozen bean burrito with salsa
• Turkey sandwich on whole wheat bread with mustard
• Vegetarian refried beans in a corn or flour tortilla
• Bagels with light cream cheese
• Water-packed tuna fish salad packed in pita bread
• Broth-based canned soups with crackers
• Baked potato topped with chili
• Dry cereal with low-fat milk and fruit
• Frozen fruit juice concentrate mixed with club soda instead of water
• French bread pizza with vegetable toppings
• Canned spaghetti
• Microwave a chicken breast, dice it, and top it with your favorite pasta
Healthy Weight Gain
Gaining muscle mass can only be accomplished by eating more food in conjunction with strength and
conditioning workouts. Protein cannot be pushed in to muscles to make them bigger, instead it must
be “pulled” into muscles through strength training. Athletes need to eat more calories (about 500 –
1000 extra per day) to see weight gain. It is still important to eat smart so that those extra calories are
not stored as body fat. Here are four steps to help you bulk up without gaining unwanted body fat.
1. Multiply your current weight by 16 to determine your daily caloric needs. To this figure add
500 – 1000 calories to support weight gain. One half of the additional calories should come
from carbohydrate-rich foods and one half from protein foods.
Good Choices include:
• Regular or chocolate low fat milk
• Grilled chicken sandwiches
• Regular sized hamburgers
• Thick crust pizza
• Peanut butter and jelly sandwich
• Baked tortilla chips with salsa
• Dried fruit and nut mixtures
• Cereal with milk and bananas
• Energy or sports bars
• Fruit flavored yogurt
• Bagels with cream cheese
2. Snack more frequently. Plan snacks around meals and not as substitutes for meals. Keep your
favorite snacks handy in places such as in your desk drawer, book bag, gym locker, or car. Plan to eat
something every 3 – 4 hours. Vending machines offer better choices than ever before. Look for
pretzels, granola bars, raisins, fruit, fruit juices, sports drinks, popcorn, or crackers for a convenient
snack. Most fast food restaurants have value menus where you can find an affordable snack. Always
have a snack before you go to bed.
Good choices are:
• baked potatoes
• chili
• single size hamburgers
• low fat milkshakes
• low fat frozen yogurt cones
• bean burritos
• soft chicken tacos.
3. Choose foods that are nutrient dense. Every calorie counts. Do not settle for high calorie foods
that are low in nutrients. Here are some ideas to consider when planning your meals:
• Eat more cream soups, stews chili, and casserole dishes
• Drink milk with meals in place of water or diet soft drinks
• Use margarine with breads, rolls, pancakes, waffles, bagels, muffins
• Eat more starchy vegetables like corn, potatoes, green peas, black-eyed peas, and
kidney beans
• Consider using commercially prepared liquid supplement between meals as snacks, but
don’t drink them with meals or you will probably eat less food. Find one you like:
i. Carnation Instant Breakfast
ii. Ensure
iii. Heavy Weight Gainer
Healthy Weight Gain
iv. Boost
v. Gatorpro
vi. Etc.
4. Develop a strategy for eating even when you are not hungry. Many underweight people skip
meals and eat less food then they realize. Keep a food record of what you eat and drink. Let a
registered dietician review it to determine if you are getting enough calories to support
weight gain. Remember, the secret to success is to eat foods that you like and plan a regular
schedule for meals and snacks. This will help you achieve your weight goals.
On the Road or on the Run
Traveling to compete makes sticking to a well-balanced diet more difficult. Even keeping up
with hydration can be challenging. So when the game is over, and you’re away from home, how do
you get that high carbohydrate, glycogen replenishing meal or snack? Consider the following
recommendations:
First assess the traveling situation and plan ahead. What time are you leaving? Will you next
breakfast be at home, on a plane, or at a fast food restaurant? Do you need to pack any food or fluid?
Carry a water bottle. Traveling, especially flying, can dehydrate you – the last thing you need
right before a game. Pack snacks.
Here are some ready to eat snacks
Snack-packs of canned fruit
that you may be able to take with
you. Carmel Corn rice cakes
White Cheddar rice cakes
Ginger Snaps
Pretzels
Oatmeal Raisin cookies
Fig Newton or Fruit newtons
Sports or energy bars
Bananas, apples, grapes, oranges,
Vanilla Wafers
pears
Teddy Grahams
Graham Crackers
Cracker Jacks
Wheat Saltine crackers
Raisins, dried apples, figs, or dates
Rye-crisp crackers
Animal Crackers
Mini bagels
Snack-pack size cans of tuna fish
HYDRATION
Water is the most abundant substance in your body. All of our cells are soaked in water. Water
makes up about 55 to 75 percent of our total body weight. The food we eat contains seventy
percent water.
Temperature regulation is controlled by water. If you do not have sufficient amounts of water in
your body, cooling cannot take place. Water lubricates joints and helps your digestive system.
Water is also responsible for the actions involved in energy production. If your kidneys do not
have adequate water your liver is forced to detoxify toxins. These functions are less effective by
the liver than the kidneys.
Water helps you recover from your workouts, aids in fat-based fueling of muscles and provides
for storage of water inside your cells. When you become dehydrated, all of these functions
become less effective and your performance levels lower.
HYDRATION
Water contributes to energy storage by being stored alongside glycogen. If you do not drink
enough water to facilitate this, extra glucose remains in your bloodstream until it reaches your
liver. Then the glucose is stored as fat. You can actually get fatter when you do not consume
adequate amounts of water.
Need Factors: (Equation for Water Intake)
0.5-sedentary, no sports or training
0.6-jogger or light fitness training
0.7-sports participation or moderate training 3 times a week
0.8-moederate daily weight training or aerobic training
0.9-Heavy weight training daily
1.0-Heavy weight training daily plus sport training, or 2-a-day training
Need Factors: (Equation for Water Intake)
Now multiply weight (in pounds) by the appropriate need factor to arrive at the
recommended water intake in ounces per day.
Example 1: 120 pounds x 0.6= 72 ounces per day
It is recommended you should drink water 8 to 12 times a day
Example 1: 72 ounces per day divided by 10 glasses= 7.2 ounces per glass.
DHYDRATION: is the loss of water from the body, and a depletion of electrolyte levels (sodium
and potassium) It is recommended that you drink 16 ounces of water for every pound of weight
lost during strenuous exercise. The consumption of the liquid should be in 15 minute intervals
rather than all at once.