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“Or do you not know that your body is a temple of the Holy Spirit within you, whom you have from God? You are not your own, for you were bought with a price. So glorify God in your body.” - 1 Cor 6:19-20 “Performance is about fuel. Longevity is about recovery” Proper nutrition is extremely important for all high school athletes. All sports require energy to generate athletic movements. Therefore, knowing what to eat, and when to eat, is critical for your performance. Athletes are always looking for the edge over their opponents. Nutrition and proper supplementation is often overlooked and could be that edge. Nutrition does not only impact strength, speed and stamina, it impacts recovery as well. As athletes, it is your responsibility for making nutrition a priority; after all, food is fuel for the body. You must provide your body with proper and efficient fueling to optimize your performance. As a Providence Christian Academy athlete, I challenge you to take care of your body so that it can perform at your maximal potential. As important as spiritual, mental and physical training, is your ability to rest and recover. Proper nutrition will allow your body to prepare for any demand you may place on it. The following guide will help you make the decisions necessary to achieve your goals. PART ONE: WHEN TO EAT 5-6 Meals a Day • Goal: 5-6 small-medium meals or snacks daily. • Eating every 3-4 hours will assist controlling the appetite, regulate blood sugar level (helping give energy and alertness), and building lean body mass. • 3 meals will be “snacks” • 1-2 meals will be “pre” or “post” workout meals/snacks to help maximize the effectiveness of each workout. • When you do not eat often, the most available substance to consume will be protein, causing the body to break down valuable muscle mass and keeping fat in store as long as possible. How Can You Eat That Much? • You do not have to eat large portions. Eating smaller portions more often gives the body a better chance to digest and get all nutrients from food. • Piece of fish /meat should be size of deck of cards, starches (rice, pasta, etc) should be size of fist, Eat as many vegetables as you can • If working out early a.m., take “pre-workout meal”: watered down orange juice with Peanut butter toast, glass of milk with low carb meal-replacement bar, etc. • Protein-rich shakes: Myoplex Deluxe Low-Carb EAS, GNCʼs Mega MRP, Total Nutrition drink mix by Met-Rx, Muscle Milk • Ideally, should have a shake right after workout, speeds up recovery and maximizes lean muscle development. • Carbs: the more active you are, the more you need. It is best to eat most of your carbs earlier in the day. • “Taste the Rainbow”: No, not skittles! Try to eat as many colors of fruits and vegetables as possible as each contain different vitamin/minerals • See Appendix A for Meal Plan Examples PART TWO: WHAT TO EAT Carbohydrates Carbohydrates are the main, preferred source of energy for the body; they are critical nutrients for the athlete who has high-energy demands during physical activity. Stamina, power and endurance are dependent on adequate carbohydrates in the diet. Ideally, most athletes require 50% – 55% of their daily caloric intake to come from carbohydrates. Endurance athletes may need more carbs in their diets due the nature of their sports. Carbohydrate foods with lower fat should be emphasized, e.g. wholegrain bagels over doughnuts, mashed potatoes over fries, grilled chicken over fried, frozen yogurt over ice-cream. Increasing the amount of carbohydrates in your diet will provide you with more available energy during practice and games. Avoiding fried foods decreases the risk of unnecessary weight gain, increase body fat percentage, and upset stomach, which hinders performance. During the pre-season, carbohydrates should be the main fuel source. Players will not recover in time for the next practice unless carbohydrate intakes are adequate. Foods high in carbohydrates are fruits, breads, grains, pasta, vegetables, fruit juices and dairy foods. You can achieve a daily carbohydrate intake of 250 grams by eating the following food groups: 4 servings from milk group 2 or more servings from meat group 8 or more servings from fruits and vegetables 8 or more servings from grains, breads and cereals • Glycemic index: measures how quickly a single food will raise blood glucose level. • Eating something with a high glycemic index will raise blood glucose levels rapidly, But will leave the body open to a crash and resultant sluggish feel • You want to eat moderate to low glycemic index foods unless right after a workout • Generally, the lower the glycemic index a food has, the less processed it will be (baked potato(low) – mashed potato(moderate) – French fries(high)) • The goal is to produce a meal that is a moderate carb when balanced with all foods on the plate • Carbs that are highly processed, low in fiber, and have high fructose corn syrup (HFCS) should be the ones to avoid • Every gram of carb we eat, we store 3 grams of water • Carbs are important to an athlete! Stay away from the NO CARB diets (even if you want to lose weight!) Proteins Protein is an important part of life and nutrition; it is the substance that composes a large portion of your body’s structure. Proteins are made up of amino acids arranged in different combinations. Next to water, protein is the most abundant substance in the human body. It is part of all body cells and is a vital building block in the growth, maintenance and repair of the body tissue. What evidence is there to support or disprove claims that high intake levels of protein help build muscle mass and better athletes? Muscles are made mostly of protein, so logically one would think that the more protein in the diet, the more muscle one should have. Certain types of exercise, weight lifting for example, do stimulate muscle growth. So, a combination of weight training and large amounts (the more, the better) should be beneficial, right? Not exactly. The most recent indications are that dietary protein in excess of the current recommended dietary allowance (0.8 grams of protein per kilogram of body weight per day) is likely needed for optimal muscle growth. The current recommended dietary allowance doesn't seem to be enough for elite athletes who are training every day, who are growing, or who are training especially hard right before an event. However, the benefit appears to plateau at intakes well below the levels typically consumed by many athletes. Thus, for best results, a diet high in protein is beneficial for muscle growth, but only to an extent. Once a certain intake level is reached, any additional protein taken in will not help build muscle mass any more. Endurance athletes differ from strength training athletes because they do not develop the muscle mass that weight training athletes do. Endurance athletes, nevertheless can benefit from protein intakes over the recommended dietary allowance because the exercise they participate in does still alter protein metabolism, in a different way. In weight training glucose is used for energy and because weight training is intense, fat and protein is not generally used for energy production. The protein intake increase for strength athletes is to supplement and help tissue and muscle rebuilding, after the exercise. Because endurance athletes exercise for long periods of time, (2 - 5 hours at a time) they can use protein as a source of 5% - 10% of their total energy expended. This protein needs to be replaced as well as protein that is used for tissue repair, thus an elevated level of intake can be beneficial. The same applies to endurance athletes as strength training athletes -- a point exists at which any more protein taken in is no longer beneficial. • Protein(Pro) is vital with every meal as it will help build and maintain muscle • Pro is responsible for healthy blood cells, key enzymes, and a strong immune system (to fight off colds and disease) • Protein will ONLY be used to build muscle if you eat enough carbohydrates for the body to use as energy. If no carbs are ingested, the body will use proteins for energy • Should consume between 0.6 and 0.8 grams of Pro per pound of body weight (180lb man = 108-144, the more you want to gain weight, the more toward the higher end of scale) • “The less legs, the better”: The less legs an animal has when alive, the better the ratio of protein to fat (fish (great) – chicken (good) – cow (ok)) • Lean red meat is good (>92%) and contains: iron, phosphorus, and creatine CONSEQUENCES OF EXCESS PROTEIN INTAKE A common misconception about excess protein in the diet is that it can cause kidney damage; excess protein cannot cause kidney damage even though it does make the kidneys work harder. When protein is metabolized nitrogen is a by - product; the kidneys work to remove the extra nitrogen from the body. As of yet, no studies have found a high rate of kidney problems in strength athletes as would be expected if too much protein caused kidney damage. High intake levels of protein can lead to increased water loss because the body excretes water to dispose of urea, a substance formed in the breakdown of protein. Water loss coupled with the fact that most athletes loose a great amount of water through sweat, can lead to dehydration if fluid intake is not properly monitored. An excess of purified protein can, however, take calcium away from bones, thus predisposing one for osteoporosis. Fats • Fats are crucial to good health • Fats release energy slowly, regulate blood sugar levels, and lower the glycemic response to the foods you are eating • Give nutrients, antioxidants for cellular repair of joints, organs, skin, and hair. • Some help with mental clarity and memory (fish and flaxseed oils) • UNSATURATED fats are good, saturated fats are bad • Unsaturated fats are liquid at room temperature (oils) • Not all unsaturated fats are good, trans fats are bad (vegetable shortening), they raise LDL cholesterol (bad). Found in fried foods, cookies, pies, margarine, etc • Best fats come from nuts, fish oils, and seeds • Fish oils have powerful antioxidant properties which assist mental clarity and cardiovascular health. PART THREE: HOW TO EAT Breakfast • Breakfast is exactly that = “break the fast”, when you awake the body is in a fasted state and it is vital for athletes to stop the fast prior to activities • Breakfast ensures that the body will not tap into its muscle for energy source • Little or NO caffeine: abuse may damage adrenal glands (hormone generators) • Breakfast should include: protein, carbs, good fats, and fiber Lunch and Dinner • Make sure to have a combination of proteins and carbs (with fiber) • Plate should have lean protein, bright colored carbs and have some good fats • DO NOT SKIP LUNCH • Check Appendix A for meal samples Snacks • Should contain combination of high-fiber carbs, proteins, and good fats • Protein shake or higher protein meal replacement bar good option • Meal replacement bars should contain: 15-30 grams protein, 8-20 grams of carbs, few grams of fat (EAS Advantage bar, Met-Rx Protein-Plus, Detour, Balance Bar) • Late night, prior to bed time snack, choose something that will last: Left over dinner (small portion), protein shake, green apple with pʼnut butter, etc MOST IMPORTANT MEALS FOR ATHLETES: Pre-Workout Meal • Essential Amino Acids with carbohydrates • Make sure you have carbs for energy and proteins for muscle building/regeneration Post-Workout Meal • Protein supplement bar or drink • Whey Protein (Chocolate Milk may be just as effective and less expensive) PART FOUR: EXTRA’S Supplements • Multivitamin and antioxidant complex (Vitrin) daily (in am or at bedtime). ✓ Antioxidants reduce free radicals (damaged cells) in our body which results in helping fight of both short term and long term sickness and disease. • Creatine ✓ Creatine is naturally produced in the human body from amino acids primarily in the kidney and liver. It is transported in the blood for use by muscles. Approximately 95% of the human body's total creatine is located in skeletal muscle. The rest is located in the brain or heart. ✓ warning - seek medical advice first! • nutritionist • informed-choice.com • does not mean it will work! ✓ non responders - genetic based. 1/3 of all athletes will have no response. ✓ It works (HUGE volume of scientific data to support this claim) • donʼt be fooled by BIG claims however - at best will get a 20% increase • max continuous jumps • repeated jump squats • repeated sprints • anaerobic power & muscular endurance • improve 1RM Bench (as well as other max strength tests) ✓ It is safe (again... HUGE volume of scientific data supporting this claim) ‣ no long short medium or long term effects on kidneys ‣ less cramping, less injuries ✓ general intake guidelines – drink lots of water! • loading phase for 5 days (1 week) - max 20g/day, check label • maintenance phase for 7 weeks - max 5g/day, check label • OFF for 4 weeks (1 month) then repeat, starting with loading phase • more is NOT better! Protein ✓ Whey - post exercise • chocolate milk is a great option! ✓ Casein - evening “meal/snack” • DO NOT get “suckered” into buying any other supplements, they either will not work or could be potentially dangerous. Hydration • Drink a gallon of water a day. 2 cups when awake, 2 glasses with every meal, and before, during and after a workout… carry a water bottle or jug with you all day! • Research shows performance increases 25% with proper hydration • The clearer the urine, the better hydrated you are! Weight Loss To lose 1 to 2 pounds a week you must subtract 500 to 1000 calories per day to equal 3,500 calories per week. • Eat more fruits and vegetables • Limit fast food intake or make healthy fast food choices • Drink more water • Limit your amount of soda, candies, desserts, and other simple sugars. • Do not eat any fried foods. • Restricting Carbs will lead to loss of muscle mass which = loss of strength and decreased performance. • Do not skip meals, but do decrease portion size. It is usually not the pasta that is the problem but the amount that you choose to eat! A little off the top at each meal works very well. For example, eat 25 chicken wings instead of 40, drink a 12-ounce beverage instead of a 20-ounce glass, or eat a 12-ounce steak instead of one that is 24 ounces. • Trim calories by cutting down on condiments and snacks. • Many find it easier to lose weight by eating smaller, more frequent meals that are more evenly divided throughout the day, instead of three meals. • Decrease calories from beverages by diluting juices, choosing diet soda or ice tea, and using smaller glasses. • Include filling foods such as protein and foods that require chewing: salads, vegetables, a baked potatoes, meat, fruits. • When eating fast food, choose regular instead of super-size meals. • Put snacks into a bowl instead of sitting down with the whole bag. Weight Gain To gain 1 to 2 pounds per week, you must add 500 to 1000 calories per day to equal 3,500 extra calories a week. Simply put: you must take in more calories than you burn off! • Eat 4 to 5 meals plus 2 to 3 snacks a day. • Start a meal with food, not liquids, so have the sandwich first, then the shake. • Replace low-or no-calorie beverages with juice, lemonade, milk, and sports drinks instead of water. • Try to eat one-quarter more at every meal and snack. • Keep snack food around to nibble on. • Add higher calorie foods to every meal: granola instead of sugared cereal. • Add nuts to cereal or snacks. • Eat bagels instead of bread. • Add more protein, but only four ounces more a day, through food, not supplements. • Choose cheese, low-fat lunchmeats, an extra piece of chicken, milk and yogurt. PART FIVE: STEROID EDUCATION “If I had a magic drug that was so fantastic that if you took it once you would win every competition you would enter, from the Olympic decathlon to Mr. Universe, for the next five years, but it had a minor drawback – it would kill you five years after you took it – would you still take the drug?” • 52% of Elite Athletes surveyed indicated that they would take the drug – Bob Goldman, Death In the Locker Room, (1984) (even more frightening is that a higher percent of younger athletes stated they would take it!) Winning is that important in our society. College scholarships are a major investment that can reach up to $150,000 in value. Professional athletes can earn millions of dollars in salary and endorsements if they hit a few more homeruns, score a few more touchdowns, or run just a little faster. Because we are so focused on outward goals and results, many opt to win at any cost. Steroids and performance enhancing drugs have become an easy method to achieve those desired end-results. Why take Steroids? • Anabolic-Androgenic Steroids chemically modified to remain in body for a longer period of time than naturally occurring substances • Increase strength and body-mass gains, create an environment for muscle building, ability to maintain high intensity and volume of training, decreases recovery needs between training sessions • Athletes can train harder and longer in order to get greater end-results • Increased self-esteem (weakly founded), feelings of invincibility Why AVOID Steroids? (besides being illegal!) • Cardiovascular System o Increase cholesterol o Increase Blood Pressure o Heart Disease • Skin o Acne o Baldness • Endocrine System o Gynecomastia o Impotence o Testicular atrophy • Illegal o Schedule III Drug (Any Amount) = Fines & Jail Time! • Hepatic System o Increased Liver damage & tumors • Immunological System o AIDS (resulting from sharing needles) • Musculoskeletal System o Premature growth plate closing o Increased tendon tears • Psychological/Behavioral o Aggressiveness o Mood swings o Psychotic episodes With ALL the negatives, why do we continue to accept taking the risks? Again, winning is THAT important in our society. Fortunately, there are ways to achieve positive goals without having to rely on short-cuts and cheating. Athletes, parents & coaches need to be educated on the correct ways of training, nutrition, & supplementation to avoid lack of results and frustration. What else is there? • Training – There are no short cuts! “The most effective training is both Simple and Hard” o Proper training programs that include movement prep, speed & agility,strength & power, recovery & regeneration, and conditioning o PCA offers a Sports Performance Program for student athletes which is designed to incorporate the above standards of proper training programs. • Nutrition o Use this guide as well as possibly consulting a Licensed sports Nutritionists available in local Atlanta area • Spiritual Growth o Our personal relationships with God and our continued pursuit to become better Christians will enable us put sports into perspective and see that, although sports are wonderful endeavors that build character and prepare us for life, what truly matters is our acceptance of GOD’s gift; HIS grace which allows for forgiveness of our sins and eternal salvation; as we walk with Christ, we come to realize that true victory is in following God’s Word and striving to become men and women of strong Christian Character and Integrity. APPENDIX A: SAMPLE MEAL OPTIONS Breakfast: • Pancakes, waffles, or French toast w/syrup – no butter • Egg sandwich – no cheese • Unbuttered English muffin, bran muffin, bagels or toast w/preserves, jelly or apple butter • Low-fat milk or yogurt w/fresh fruit and a bagel • Low-fat granola bars – Kelloggʼs, Nature Valley, Kashi • Dry or cooked cereals w/or w/o milk w/fresh or dried fruit • Pita bread stuffed with peanut butter (high in calories) and raisins and cottage cheese, or veggies and low fat cheese. Lunches: • Vegetables or chili stuffed potatoes • Salad bars: use low fat dressings, veggies, dried beans, beets, carrots, pasta, and add crackers, rolls, or bread • Pack lunches: Sandwich whole grain bread, fruit, fig bars, and vegetables or soup • Pastas with meat or meatless sauce • Tacos without sour cream • Baked or broiled meats instead of fried • Fantastic soups or pasta meals that can be reconstituted water • Fast Food restaurants: Grilled chicken sandwiches, grilled hamburgers, roast beef sandwiches, baked potatoes, or salad bars (no mayonnaise, special sauce, butter, sour cream etc.) • Thick crust pizzas with veggies – no extra cheese Dinners: • Meats should be baked, broiled, or grilled instead of fried • Pasta with clam sauce or marinara sauce • Shellfish in tomato sauce or steamed without butter • Chicken breast without the skin with rice and vegetables • Stir fry dishes with lean meats and lots of vegetables in minimal oil • Grilled salmon, tuna, swordfish, or mackerel Snacks: • Whole grain crackers • Graham crackers • String cheese • Low-fat yogurt • Dry-roasted nuts • Bread sticks • Pretzels • Dry cereal • Fresh fruits • Dried fruits • Fruit juices • Bagels ADDITITIONAL HEALTHY CHOICES • Bread, bagels, pita, muffins, biscuits or rolls with less than 2g of fat • Cold cereal with less than 2g of fat • Hot cereals • Corn tortillas • Air Popcorn – Unbuttered • Pretzels, Rice cakes • Pasta, Rice, Barley • Crackers with 1g of fat • Fresh vegetables • All fresh fruit • 1% Low fat or skim Milk • 1% Low fat Yogurt • Cheeses with 2 or fewer grams of fat/oz. • Frozen dairy desserts with 2g of fat or less 1/2 cup • Beef: Top Round • Beef: Eye of Round • Pork: Tenderloin • Chicken breast without skin • Egg Whites • All dried beans, peas • Canned Fish packed in Water