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LMSC Nutrition for Peak Performance
By Coach Summer
The purpose of this packet is to help athletes maximize their performance and to compete to the
best of their ability through focusing on performance-enhancing nutritional practices and
the practical nutritional needs of each player
Incorporating Nutritional Principles into your Lifestyle
1. Eating to maximize performance and eating for optimal body composition
The best diet for an athlete is one that is individualized and specific to certain factors
such as age, body size, sex, genetics, metabolic type, and environmental training
conditions, as well as duration, frequency, and intensity of training. Below, there is a
basic nutrient recommendation pyramid that covers a broad range of what and how much
food a typical athlete should consume.
Moreover, there are ways to calculate your BMR, i.e. the number of calories your body
needs to function at a basic level, which can help give you an idea of how many calories
you need per day. From there, you can add additional calories depending on your training
frequency, duration, intensity. (you can calculate your BMR online, e.g. search, "BMR
Furthermore, there are three basic categories of "metabolic type" that determine the most
expedient diet for you. (If you want to find out what type you are you can take a "metabolic
typing test" online). If you choose to do that, I have also provided the proportionate
combination of the three basic macronutrients (protein, carbs, and fats) depending on which
type you are. The correct mix depends on the individual biochemical needs of each person.
*Estimated Daily Calorie Needs of Male and Female Athletes by Activity Level
Activity Level
Heavy (e.g. soccer)
Ways to Stay Hydrated:
1. Pre Training/Match: 16 oz. (2 cups) of fluid about two hours before intense physical
activity to influence hydration and allow time for the body to absorb and rid of excess
2. Immediately Before Training/Match: 6-8oz of water or sports drinks.
3. During Training/Match: 8 oz. (1 cup) every 10-15 minutes. Make an effort to consume
at intervals to replace water lost through sweating (between sets while weight training).
Sports drinks can be used with water during intense physical activity. Post
Training/Match: 16 oz. (2 cups) for every pound of water weight lost during activity.
The Benefits of Proper Nutrition
Increase in Strength Gains
Increase in Lean Muscle Mass
Increased Energy
Sustained Energy
Increased Mental Performance
Increase in Metabolism
Increase in Immune System Functioning
Decrease in Recovery Time
Decreased Risk of Injury
Decrease in Recovery Time from Injury
Decreased Risk of Fatigue
Decreases in Body Fat
Decreases in Amount of Muscle Tissue Loss during the In-Season(s)
 -primary glucose (sugar) and fuel source for cells
 -Glycogen(carbohydrates stored in muscles and liver is called glycogen )is the main
fuel source used by the body to create energy for short bursts of action (5-10 seconds
but under 30 seconds)
 -Depletion of glycogen in individual muscle fibers disables those certain muscles
from contracting, therefore reducing sprinting and skill ability
Glycemic Index (GI): a measure of how fast a carbohydrate will raise blood sugar.
Carbohydrate-rich foods and drinks with a moderate to high glycemic index (GI) provide a
readily available source of carbohydrate for glycogen synthesis. These foods should form the
major part of recovery meals. Low GI carbohydrates such as, complex carbohydrates should be
eaten before activity.
Order of Preference:
1. Vegetables
2. Fruits
3. Whole Grains
4. White Flower (ex: breads, bagels, muffins, etc.)
1. Examples of carbohydrate foods with moderate-high
Glycolic Index:
 Most breakfast cereals
 Most forms of rice
 White and brown breads
 Sports drinks and soft drinks
 Sugar, jam and honey
 Potatoes
 Tropical fruits and juices
2. Examples of nutrient-rich carbohydrate foods and meal combinations
 Breakfast cereal with milk
 Flavored yogurt
 Fruit smoothie or liquid meal supplement
 Sandwich with meat and salad filling
 Stir-fry with rice or noodles
3. Ideas for high carbohydrate pre-event meals*
 • Breakfast cereal and milk, fresh or canned fruit
 • Toast and jam/honey
 • Fruit-flavored yogurt
 • Baked beans or tinned spaghetti on toast
 • Liquid meal supplement or fruit smoothie
 • Fruit juice or sports drink
Lunch and dinner menus
 • Rice dishes – risotto, fried rice, paella
 • Pasta and light sauce
 • Bread, including rolls and sandwiches
 • Fruit and fruit based desserts
 • Rice pudding
A low-fat or low-fiber menu may help to reduce the risk of gastrointestinal problems in
susceptible athletes
Snacks for recovery after training or matches
 • 250-350 ml fruit smoothie or liquid meal
 • 60 g (1-2 cups) breakfast cereal + milk + 1 fruit
 • 200 g carton of yoghurt + cereal/breakfast bar
 • 1 round of meat/cheese and salad sandwiches or roll + 250 ml fruit juice
 • 150 g thick crust pizza – lean meat and vegetable toppings and easy on the cheese
 • 60 g sports bar + 250 ml sports drink
Each choice provides ~ 50 g carbohydrate and a valuable source of protein and other nutrients
“Eat a rainbow” of fruits and vegetables from each of the following:
White – e.g. cauliflowers, bananas, onions, potatoes
Green – e.g. broccoli, lettuce, green apples and grapes
Blue/purple – e.g. blueberries, plums, purple grapes,raisins
Orange/Yellow – e.g. carrots, apricots, peaches, oranges, cantaloupe, mangoes
Red – tomatoes, watermelon, cherries, berries, redapples, red peppers
 Amino acids from proteins provide the building blocks that promote (tissue) muscle
growth, repair, and adaptation following the exercise stimulus,& for enzymes and
hormones in the body that regulate metabolism and other functions
 Small amounts (about 20-25 g) of high quality protein enhances protein synthesis during
the recovery period.(0-4h after training)
Order of Preference:
1. White meats, fish, poultry
2. Eggs and egg substitutes
3. Non Fat or Low Fat dairy products (milk, yogurt, cheese)
4. Red Meats
Essential fatty acids are required for growth, recovery and overall health.
-Essential fatty acids are part of each cell (muscle cells included).
Fat is an important energy source, especially for endurance.
Omega 3 fatty acids aids in cardiovascular system health, inflammation management, and
improvements of strength and aerobic performance.
Good Sources of Fat:
1. Cold water fish
2. All types of nuts, avocados
3. Olive Oil, safflower oil
Poor Choices of Fat:
1. Animal Fat
2. Anything that looks like fat (butter, mayo, etc.)
3. Fried Foods
Good Choice OK Choice Poor Choice
The Basics
Recommended Nutrient Intake: (based on a 2,000 calorie diet)
Eat 6 oz every
Eat 2 1/2 cups
every day
Eat 2 cups every Get 3 cups
every day
1 oz is about a
slice of bread,
about a cup of
breakfast cereal,
1/2 cup cooked
rice, cereal,
Vary your
Eat a variety of
Eat more darkgreen veggies
like broccoli,
spinach, and
other leafy
Choose fresh,
frozen, canned
or dried fruit
Eat more orange
veggies like
carrots and sweet
Eat more dry
beans and peas
like pinto beans,
kidney beans,
and lentils
Go easy on fruit
Low-fat or fatfree milk,
yogurt, and
other milk
products or nondairy products
If you don't
consume milk,
choose lactosefree products or
other calcium
sources such as
fortified foods
and beverages
Eat 5 1/2 oz
every day
Choose low-fat
or lean meats &
(Organic meats
& poultry are a
good idea as
well and
something to
There are also
great vegan
choices to
animal protein
Vary your
protein sourcesmore fish,
beans, peas, nuts
& seeds
Meal Options:
Your eating schedule should consist of three meals and three snacks each day!
Example of a daily eating schedule:
*IMPORTANT: nutritional needs should be specified per athletes needs
Vegan Options (brand name
and product name)
Egg Omelet (w/ peppers,
Low or non-fat yogurt or soy/rice
-"Amy's": organic tofu
onions, veggies)
yogurt with fruit
Bowl of "slow-cooking"
(pineapple, blueberries, raspberries, - or "Ener-G: egg replacer
strawberries, etc)
- "House": Tofu-steak
16 oz. skim milk
- "Original EdenBlend": rice
Apple/orange/ fruit
-fruit smoothie (I like to add spinach & soy beverage
or kale)
- "Rice Dream": original
- slow-cooking oatmeal, oat bran,
enriched rice milk
grits, millet, barely, amaranth,
-"Old Wessex Ltd".: Irishquinoa , e.g. a serving of GRAIN
style oatmeal
- slice of bread with nut butter
(peanut butter, almond butter, tahini,
soynut butter, cashew butter, etc.)
Chicken breast sandwich (on sprouted-grain
bread w/lettuce, tomato, onion)
Nonfat mayo or mustard/avocado
16 oz. skim milk
Vegan Options
- "Natural Touch": Tuno (Faux tuna)
with shredded carrots, chopped onion, diced
celery, and Vegenaise (Vegan Mayo)
- "Food For Life: Ezekiel 4:9 bread": Sproutedgrain bread
- soy, rice, almond milk, etc.
-"Guiltless Gourmet": yellow corn baked chips
2 Chicken breasts or broiled fish
Salad (optional spinach leaves and tons of
Skim milk
Fruit salad
Vegan Option
Steamed Broccoli, carrots, kale, red cabbage,
cauliflower, and tofu with brown rice, drizzled
with seasame oil and sea salt
Fake Steak with a baked sweet potato, lentils,
and steamed kale
-"Health Best 100% Organic": lentils
-"Now & Zen": 'unsteak' (in the refrigerator
Snack Ideas (between meals)
 Larabar (all natural): all flavors
 Koyo Organic Rice Cakes: dulse or mixed grain
 Nature's Path: tamari flax crackers
 Cottage Cheese
 Natural Peanut Butter, almond butter, soynut butter, etc
 Mixed (raw, not roasted) nuts or dried fruits
 Muscle Milk
Nutritional Guidelines Specific to Metabolic Type
1. Slow Oxidizers
The best macronutrient ratio for the slow oxidizer is 60% carbohydrates, 25%
protein, and 15% fat
2. Balanced Oxidizers
The ideal macronutrient ratio is 40% carbohydrates, 30% protein, and 30% fat
3. Fast Oxidizers
The ideal macronutrient for the fast oxidizer is 30% carbohydrates, 40%
protein, and 30% fat
If you choose to take an online test to discover which type of the three
metabolism types you have, you can find your dietary suggestions/guidelines
The best proteins for slow
oxidizers are "low-purine
proteins" (purines are natural
substances already present in
our bodies that aid in cellular
regeneration. We all
metabolize purines
differently.) These proteins
are usually low in fat. For
slow oxidizers, high purine
and high fat proteins slow
down your already slower
oxidation rate
Slow oxidizers process carbs
better than others do but
regardless, try to put an
emphasis on complex carbs
rather than simple carbs that
convert into sugar quickly in
the bloodstream, e.g. carbs
that have a high glycemic
index load (GL) and starchy
carbs. Always stay away
from refined sugars and
processed grains.
Fats & oils
For this metabolic type too
much fat is not a good idea.
Fat is an essential part of
every healthy diet but too
high a fat content can make
this metabolic type person
feel lethargic, anxious, and
Good choices
Good Choices
Good Choices
Tempeh, tofu, trout, turkey
breast, white meat chicken,
white tuna, catfish, sole,
swordfish egg whites, low-fat
cheese, low-fat cottage
cheese, low-fat yogurt, perch,
skim milk
Nuts- raw & unsalted- but
eat sparingly and avoid
animal fats. Choose instead,
vegetable or nut oils like
almond, coconut, flax, olive,
peanut, sunflower seed, and
walnut oils
Asparagus, broccoli,
cucumber, dark leafy greens,
broccoli, brussel sprouts,
kale, mushrooms, onion,
peppers, spinach, scallions,
sprouts, tomato, watercress,
cauliflower, collards, celery
Pear, apple, berries, apricot,
plum, olives, cherry, citrus,
tropical fruits
Quinoa, spelt, brown rice,
barley, couscous, kasha,
buckwheat, millet, oat, rye,
Limit beans, peas, and
lentils-twice a week at most
because they are high in
30% of your meals and
snacks should consist of
40% carbs. This metabolic
type does best with a combo
of fruits and veggies
Roughly 30% of your caloric
intake should be from natural
fats & oils
Get a good balance of highfat, high-purine proteins and
low-fat, low-purine proteins
Try to put an emphasis on
complex carbs rather than
simple carbs that convert into
sugar quickly in the
bloodstream, e.g. carbs that
have a high glycemic index
load (GL) and starchy carbs.
Always stay away from
refined sugars and processed
Good Choices
Good Choices
Good Choices
Mussels, organ meats (liver,
etc.), sardines, anchovies,
asparagus, broccoli,
cucumber, dark leafy greens,
broccoli, brussel sprouts,
Dark meat chicken, beef,
kale, mushrooms, onion,
bacon, dark tuna, dark meat
peppers, spinach, scallions,
turkey, regular-fat cheeses,
sprouts, tomato, watercress,
eggs, squid, veal, wild game, cauliflower, collards, celery
spare ribs, oysters
Beets, okra, eggplant,
Egg whites, low-fat
zucchini, jicima, yellow
cheese/cottage cheese/yogurt, squashes
tempeh, tofu, turkey breast,
white tuna, white meat
Pear, apple, berries, apricot,
plum, olives, cherry, citrus,
tropical fruits
Quinoa, spelt, brown rice,
barley, couscous, kasha,
buckwheat, millet, oat, rye,
Beans like broad, lentils,
chickpeas, peas, runner, lima
(fresh or packed in liquid, not
Cashews, almonds, Brazilian
nuts, sesame seeds,
sunflower seeds, pumpkin
seeds, pecans, pistachios,
chestnuts, walnuts, coconut,
filberts, macadamia nuts,
Coconut, flax, sesame,
sunflower, walnut, almond,
canola, butter, cream, olive,
40 % of dietary intake
should consist of proteins.
The best protein choice for
this group are high purine
proteins, which are found in
fattier meats. The heavier,
fattier proteins help to slow
down the oxidative rates of
fast oxidizers.
This group does best with a
limited amount of carbs,
roughly 40% intake
30% of calorie intake from
natural fats % oils will best
support this groups
Good Choices
Good Choices
Good Choices
Mussels, organ meats (liver,
etc.), sardines, anchovies,
Asparagus, broccoli, leeks,
dark leafy greens, lettuce
broccoli, mushrooms,
onion, peppers, spinach,
cauliflower, zucchini,
cabbage, eggplant
Cashews, almonds,
Brazilian nuts, sesame
seeds, sunflower seeds,
pumpkin seeds, pecans,
pistachios, chestnuts,
walnuts, coconut, filberts,
macadamia nuts, peanuts
Dark meat chicken, beef,
bacon, dark tuna, dark meat
turkey, regular-fat cheeses,
eggs, squid, veal, wild
game, spare ribs, oysters
Eggs, cheese/cottage
Pear (limited amount and
not without protein, apple
(limited amount and not
without protein), avocado,
Sprouted-grain only
(Ezekiel brand is great)
Edamame, tempeh, tofu
Coconut, flax, sesame,
sunflower, walnut, almond,
canola, butter, olive, cream,
butter, peanut
Shopping List (Brand names and Product names –Vegan)
*Pure, clean, & vegan products (most of these items can be found at Whole Foods, Berkeley
Bowl, etc.)
Breakfast Food List
Arrowhead Mills: organic blue corn pancake and waffle mix; Organic Whole grain
pancake and waffle mix
Food For Life: Ezekiel 4:9 cereal
Barbara’s Bakery: Puffins Cereal
Peace Cereal: Vanilla almond crisp; maple pecan crisp
Nature’s Path: Optimum Slim cereal; Optimum Power Breakfast Cereal
Old Wessel Ltd.: Irish-style oatmeal; 5-grain cereal
Ancient Harvest: organic quinoa flakes
Rice Dream: original enriched rice milk
Original EdenSoy: organic soymilk; rice & soy beverage
House: tofu steak (refrigerator isle)
Whole Soy & Co.: creamy cultured soy (yogurt) (refrigerator isle)
Silk: cultured soy yogurt (refrigerator isle)
Amy’s: organic tofu scramble (frozen section)
Van’s all natural organic original waffles (frozen section)
Lifestream: Mesa Sunrise toaster waffles
French Meadow Bakery: healthy hemp sprouted bread;; brown rice bread;; men’s bread
Fabe’s All Natural Bakery: vegan muffins
Food For Life: Ezekiel 4:9 sprouted grain bagels (frozen section)
Tofutti: Better Than Cream Cheese (refrigerator isle- the kind without hydrogenated oils)
Lightlife: Smart Bacon (refrigerator); Gimme Lean! Sausage style (refrigerator)
Organic Fruit (Best thing to eat in the morning after a glass of water)
Lunch Food List
Food For Life: Ezekiel 4:9 bread (refrigerator isle) or bakery isle
Arrowhead Mills: organic Valencia peanut butter
I.M Healthy: SoyNut butter
Bionaturae: organic fruit spreads
Natural Touch: Tuno (faux tuna)
Morningstar Farms: tuno
Amy’s: All American burger;; California burger;; Texas burger
Gardenburger’s: flame-grilled burgers (Frozen); flame-grilled chik’n (frozen)
Tofurkey: deli slices
Yves: veggie bologna (refrigerator); veggie salami (refrigerator)
Follow Your Heart: vegan gourmet cheese alternative (refrigerator)
Earthbound Farm: organic salad greens
Fantastic Foods: tabouli; organic whole wheat couscous
Fantastic Big Soup: five bean; country lentil
Amy’s Organic Soups: black bean vegetable;; butternut squash;; lentil vegetable;; chunky
vegetable; organic chili
Health Valley: organic split pea soup; lentil soup; black bean soup
Imagine: organic vegetable broth; no-chicken broth
Pacific: organic vegetable broth
Organic vegetables
Dinner Food List
Health Best 100% Organic: red lentils; green lentils; barley; split peas; amaranth
Arrowhead Mills: organic whole millet
Lundberg Family Farms: organic short grain brown rice; organic brown rice pasta
Eddie’s Spaghetti: organic vegetable pasta
Pastariso: organic brown rice fettuccine; brown rice elbow macaroni
Rising Moon Organics: spinach Florentine ravioli with tofu (refrigerator)
Amy’s Organic: Asian noodle stir-fry; Thai stir-fry; roasted vegetable pizza
Health is Wealth: Buffalo wings; chicken-free patties; chicken-free nuggets
Tofurkey: Tofurkey dinner (frozen)
Gloria’s Kitchen: assorted vegan prepared entrees (frozen)
Lightlife: organic tempeh;; smart ground (ground “meat”) (frozen)
Nasoya: organic tofu
Yves: veggie dogs (refrigerator)
Rudi’s organic bakery: white hot dog rolls