Survey
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
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 calculator") - 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 MALE FEMALE Activity Level Kcal/pound kcal/pound Light 17 16 Moderate 19 17 Heavy (e.g. soccer) 23 20 Hydration 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 water. 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 PERFORMANCE 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) Carbohydrates: -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 Protein 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 Fats 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) GRAINS VEGETABLES FRUITS MILK Eat 6 oz every day Eat 2 1/2 cups every day Eat 2 cups every Get 3 cups day every day 1 oz is about a slice of bread, about a cup of breakfast cereal, 1/2 cup cooked rice, cereal, pasta Vary your veggies Eat a variety of fruit Eat more darkgreen veggies like broccoli, spinach, and other leafy greens Choose fresh, frozen, canned or dried fruit Eat more orange veggies like carrots and sweet potatoes Eat more dry beans and peas like pinto beans, kidney beans, and lentils Go easy on fruit juices 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 MEAT & BEANS Eat 5 1/2 oz every day Choose low-fat or lean meats & poultry. (Organic meats & poultry are a good idea as well and something to consider) There are also great vegan choices to supplement animal protein sources 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 BREAKFAST Option 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 scramble Bowl of "slow-cooking" (pineapple, blueberries, raspberries, - or "Ener-G: egg replacer Oatmeal strawberries, etc) - "House": Tofu-steak 16 oz. skim milk Or - "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 Or - slice of bread with nut butter (peanut butter, almond butter, tahini, soynut butter, cashew butter, etc.) LUNCH Chicken breast sandwich (on sprouted-grain bread w/lettuce, tomato, onion) Nonfat mayo or mustard/avocado 16 oz. skim milk Apple/orange/grapes 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 DINNER 2 Chicken breasts or broiled fish Salad (optional spinach leaves and tons of veggies) 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 OR Fake Steak with a baked sweet potato, lentils, and steamed kale -"Health Best 100% Organic": lentils -"Now & Zen": 'unsteak' (in the refrigerator isle) 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 below SLOW OXIDIZERS: Proteins 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 Carbs 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 irritable 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 VEGETABLES 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 LOW STARCH Asparagus, broccoli, cucumber, dark leafy greens, broccoli, brussel sprouts, kale, mushrooms, onion, peppers, spinach, scallions, sprouts, tomato, watercress, cauliflower, collards, celery FRUITS Pear, apple, berries, apricot, plum, olives, cherry, citrus, tropical fruits GRAINS Quinoa, spelt, brown rice, barley, couscous, kasha, buckwheat, millet, oat, rye, rice LEGUIMES Limit beans, peas, and lentils-twice a week at most because they are high in purines BALANCED OXIDIZERS PROTEINS 30% of your meals and snacks should consist of protein CARBS 40% carbs. This metabolic type does best with a combo of fruits and veggies FATS & OILS 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 grains. Good Choices Good Choices Good Choices HIGH PURINE Mussels, organ meats (liver, etc.), sardines, anchovies, herring VEGETABLES LOW STARCH asparagus, broccoli, cucumber, dark leafy greens, MODERATE PURINE 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 MODERATE STARCH LOW PURINE Beets, okra, eggplant, Egg whites, low-fat zucchini, jicima, yellow cheese/cottage cheese/yogurt, squashes tempeh, tofu, turkey breast, white tuna, white meat FRUITS chicken Pear, apple, berries, apricot, plum, olives, cherry, citrus, tropical fruits GRAINS Quinoa, spelt, brown rice, barley, couscous, kasha, buckwheat, millet, oat, rye, rice LEGUIMES Beans like broad, lentils, chickpeas, peas, runner, lima (fresh or packed in liquid, not dried) NUTS & SEEDS Cashews, almonds, Brazilian nuts, sesame seeds, sunflower seeds, pumpkin seeds, pecans, pistachios, chestnuts, walnuts, coconut, filberts, macadamia nuts, peanuts OILS Coconut, flax, sesame, sunflower, walnut, almond, canola, butter, cream, olive, peanut FAST OXIDIZER PROTEIN 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. CARBS This group does best with a limited amount of carbs, roughly 40% intake FATS & OILS 30% of calorie intake from natural fats % oils will best support this groups metabolism Good Choices Good Choices Good Choices HIGH PURINE Mussels, organ meats (liver, etc.), sardines, anchovies, herring VEGETABLES Asparagus, broccoli, leeks, dark leafy greens, lettuce broccoli, mushrooms, onion, peppers, spinach, cauliflower, zucchini, cabbage, eggplant NUTS & SEEDS Cashews, almonds, Brazilian nuts, sesame seeds, sunflower seeds, pumpkin seeds, pecans, pistachios, chestnuts, walnuts, coconut, filberts, macadamia nuts, peanuts MODERATE PURINE Dark meat chicken, beef, bacon, dark tuna, dark meat turkey, regular-fat cheeses, eggs, squid, veal, wild game, spare ribs, oysters LOW PURINE Eggs, cheese/cottage cheese/yogurt FRUITS Pear (limited amount and not without protein, apple (limited amount and not without protein), avocado, olives GRAINS Sprouted-grain only (Ezekiel brand is great) LEGUIMES Edamame, tempeh, tofu OIL 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