Nutrition

2. Healthy nutrition habits are critical when it comes to giving athletes energy for top performance. The right combination of fuel will feed the muscle, and have a big impact on how one looks, feels, sleeps, acts, and matures. With out proper nutrition even the best strength and conditioning program will have its limitations. Proper nutrition will improve nearly every measurable health and performance marker. Developing a healthy, intelligent attitude towards nutrition takes will power and discipline, just as following a specific training regime and schedule does. Nutrition

3. Most individuals have similar nutrition needs, but metabolic rate and other varied needs must be considered in a diet. The more vigorous the activity the more energy dense the food must be. A good diet should be followed everyday, not just occasionally. With this as your foundation even the most tedious of activities may be tolerable. ? Results do not happen when only the minimum amount of effort is given to any program. Your nutrition choices can make ALL the difference and change your life! Nutrition

4. WATER REQUIRMENTS (remember these are estimates) Water is the most important factor in sports nutrition. It makes up about 60-70% of your body and is involved in almost every bodily process. 1-3 liters a day = approximately 9 cups Water can be taken in the form of other liquids and food Avoid dehydration and drink before, during, and after events (not just when you are thirsty) Before practice about 400-600 ml (14-22 oz) of water is recommended (approximately 2 hours prior) During practice hydrate as needed about 150-350 ml (6-12 oz) every 15-20 minutes, if activity lasts longer than 90 minutes include water + an electrolyte drink Nutrition

5. WATER REQUIRMENTS (remember these are estimates) After practice each pound of body weight lost should be replaced by about 450-675 ml (16-24 oz) water Signs of dehydration are dark colored, strong smelling urine, decreased urination, and prolonged muscle soreness Water helps in excreting the system of toxic by-products (lactic acid), and metabolic wastes Proper fluid balance maintains blood volume which in turn supplies blood to the brain for body temperature regulation, helping to cool the body off Nutrition

6. PROTEIN REQUIRMENTS (remember these are estimates) Protein builds and repairs tissue in the body. It helps to strengthen the immune system and supply energy. Protein digests slower than carbohydrates which helps balance energy levels. The right amount of calories taken in should spare protein to build and strengthen rather then be used for energy. A deficiency in protein would result in poor nails, hair, skin, abnormal growth, and impaired tissue development. Without enough protein the body becomes weak and cannot fight infections effectively. However, data does not support large amounts of protein to increase muscle size, strength, and power. Too much protein can damage the kidneys. Nutrition

7. PROTEIN REQUIRMENTS (remember these are estimates) 20% of total calories .8-1.5 grams per kg of BW for active/athletes/resistance trained individuals EXAMPLE: 130# ÷ 2.2 = 59kg 59 kg x 1.5 g = 88.5 grams of protein per day Protein has 4 calories per gram 88.5 grams x 4 cals/gram = 354 calories from protein a day Protein Examples: Meat, fish, eggs, cheese, milk, yogurt, peanut butter, nuts 7-10 grams of protein = glass of skim milk, 1 egg, small chicken breast 15-17 grams of protein per meal 3x a day (that’s about the size of a deck of cards) 3 -5 cups of skim milk a day is satisfactory Milk: 4 carbs to 1 protein Nutrition – ½ to 1 gallon of milk per day Best utilized proteins – eggs (whites), fish, dairy Nutrition

8. Nutrition CARBOHYDRATE REQUIRMENTS (remember these are estimates) Carbohydrates are the body’s 1st choice for fuel. The central nervous system requires carbohydrate at all times for proper functioning. Fuel from carbohydrates gives you the endurance and power for high intensity, short duration activities. The amount of carbohydrates required also depends on the type of sport and climate you are training in. If your body runs out of carbohydrates performance will suffer.

9. Nutrition CARBOHYDRATE REQUIRMENTS (remember these are estimates) 55-65% of total calories Replenish CHO is necessary after 1 hour of activity or multiple events 6-10 grams per kg of BW for athletes in training Minimum requirement 200 grams of CHO 50-100 grams per day are required just to function = 3-5 pieces of bread EXAMPLE: 130# ÷ 2.2 = 59 kg 59 kg x 7 g = 413 grams of CHO per day CHO has 4 calories per gram 413 grams x 4 cals/gram = 1652 calories from CHO per day Examples: Fruits, vegetables, pastas, breads, cereal, rice (whole grain choices are best) The higher the fiber the better, aim for at least 8 grams in a serving 25 grams of CHO = 1 serving = ½ cup of cereal, 3 graham crackers, 6-10x/day good omega 3) 3x a day

10. Nutrition FAT (remember these are estimates) Fats provide energy in small amounts and are necessary for certain critical functions such as hormone levels and nervous system. How your body uses fat will depend on the intensity and duration of activity. Fat is the primary fuel source at rest or low to moderate intensity. As you increase intensity more carbohydrates are used. If your body uses up its glycogen supply and activity is continued, it will burn fat for energy, in turn decreasing intensity. Saturated fats are solid at room temperature. Unsaturated fats (monounsaturated and polyunsaturated) come from vegetable sources. Most of your fat should come from fish, nuts, vegetable oil, peanut oil, olive oil, corn oil, and soybean oil. All these options have high nutritional value. Some fat is necessary.

11. Nutrition FAT (remember these are estimates) 20-30% total calories (healthy fats!) Fat has 9 kcal per gram EXAMPLE: 90 cals per serving x 3 = 270 cals per day of fat Examples: Saturated fats (animal sources: meat, milk, cheese) Unsaturated fats (vegetable sources) Omega 6 flax monounsaturated Omega 3 fish polyunsaturated 1 serving = 10 grams of fat = 6 almonds, tablespoon of salad dressing (by the way these are healthy oils usually in dressing, olive oil, canola oil, corn oil, good omega 3) 3x a day

12. Nutrition PRE-COMPETITION/PRACTICE: What you eat several days before an activity will effect performance, especially an endurance event. The night before eat a well balanced meal with a mixture of all food types. The food you choice to eat the morning of an event can help to curb hunger, keep blood sugar levels balanced, and help in hydration. Try to empty bowels before competition. These are general guidelines: Eat a meal high in carbohydrates (not sugary sweets) Eat solid foods 3-4 hours before an event/activity (Example: about 700 calories; fruits, regular juice, whole grain bagel with peanut butter, cereal with skim milk, lean lunch meat, cheese, on whole grain bread)

13. Nutrition PRE-COMPETITION/PRACTICE: Choose food that is easily digested, avoid fried foods 2-3 hours before an event/activity (Example: about 300-400 calories; fruits, veggies, fruit juices, whole grain breads and bagels with peanut butter, lean meat, or cheese, yogurt, oatmeal, few cups of sports drink) 1 hour before an event/activity (Example: 1 power bar with 10-16 oz of water, fruits, sports drink) Avoid highly sugary foods and drinks one hour before an event Drink fluids ( see WATER REQUIRMENTS)

14. Nutrition AFTER COMPETITITON/PRACTICE You have a small window of time to optimize muscle rebuilding and not store fat. Eat a 4:1 ratio of carb to protein = about 200 calories. These nutrients will go directly to the muscle to repair. Even if you are not hungry, make sure to eat something. This way you won’t be so grumpy when you get home from practice and you can make smart choices for dinner rather than eating the sofa. Examples: Sports drink + energy bar Whole grain peanut butter sandwich Yogurt with walnuts Whole grain bread with cheese Skim milk and graham crackers

15. Nutrition AFTER COMPETITITON/PRACTICE The best advice for what to choose when fueling your body is to go as “real” as possible. If it comes out of a box, can, or bag, you may think twice about the nutritional value. If you have to take time to prepare it…it is probably worth your effort. As far as carbohydrate loading; some people are sensitive to excess carbs which may cause water retention. A 3 pound gain in water weight can slow down an athlete; after all it is more weight to carry. If you are not feeling good and bloated make a change in your eating habits. Maybe more constant eating would work better. You have to learn how your body reacts and responds to feeding and training. Eating is serious business, if you are a serious athlete!

16. Nutrition BEING PREPARED To achieve your goals you must be prepared mentally and physically. One cannot achieve results without action. Even the best intentions mean nothing if actions do not follow. Breakfast…eat it! Start getting used to packing a feed box NOW! Fill your feed box with all the healthy, body and mind building food you can. That way you are prepared! When you eat poorly you feel poorly and the brain and body are weaker which sabotages all your hard training. Focus on a cleaner diet, one that is a mixture of energy dense foods. Regular meals will aid in developing discipline. Nutrition should be spread evenly throughout the day to 4-6 eating periods. Remember to adjust your nutrition during the off season.

17. Nutrition BEING PREPARED Sleeping: Adequate sleep is a key component to making healthy choices. It keeps your hormones balanced. When you don’t get enough sleep you are off kilter and again, poor decisions are likely. The foods you choose and times of day you eat them may disturb your sleep and how you dream/nightmares. Relationships: Tend to all; son/daughter, student, friend, athlete, employee. Keep yourself healthy to bring your “best self” forward to everyone you have contact with. Focus: Have a daily focus for self improvement (ex: eating a healthy breakfast) and a focus for outside improvement (ex: tending to a relationship). Stressors: Address issues of stress. Can any be eliminated? If not, can they be approached a different way? Can you change the way you look at it or deal/not deal with certain things? What choices do you have if any?

18. Nutrition BEING PREPARED Recovery/Rest: Recovery is the process the body goes through to regain its balance of energy and remove metabolic waste. High levels of lactic acid hang out in the muscle and cause fatigue. Lactic acid is the culprit of decreased performance. To remove lactic acid from the body one must engage in “active recovery”. Active recovery gives the physical body a chance to repair and rejuvenate while mentally preparing for all the extreme challenges you may want to throw at yourself from time to time. It can take up to 20 hours to fully recover from an event. Both the challenges and the rest make you a physically and mentally stronger athlete.

19. Nutrition BEING PREPARED Other areas: Spiritual, emotional, physical, mindful These are estimates and a frame of reference to follow. You may need to work with different ranges to figure out where your body performs/functions best. There is no “quick fix” only a healthy approach to last a lifetime and become a better YOU! Don’t focus on number’s on a scale, in fact I recommend you don’t use one. If you make the right choices your body has no other option than to become; fitter, better, stronger, faster, and healthier.

20. Nutrition CONCLUSION Nothing succeeds better than success! Track your progress and success in all areas. Make smart decisions when rewarding yourself for advances. Don’t take things for granted, have short term goals that lead you to accomplish long term goals. Focus on lifestyle. You have a choice to make positive or negative changes. Both will affect your quality and quantity of life physically and mentally. Which will you choose? Trust the process and trust yourself to make the changes necessary to improve your health.

21. Nutrition CONCLUSION There is a direct correlation to: You are what you do – PHYSICAL CONDITIONING You are what you eat – NUTRITIONAL CONDITIONING You are what you think – MENTAL CONDITIONING If you need more specific numbers and information I recommend you see a registered dietician. *My scope of practice deals with healthy nutrition for healthy people. Legally I cannot “prescribe” meals and meal plans. This information gives general guidelines and recommendations.

22. Nutrition Here is a list of great post-workout snacks: Skim milk (it has protein and carbohydrates + lots of water, which will help replace fluids lost from sweating) Yogurt Bagel with turkey breast slices (add veggies and mustard) Tuna salad on whole wheat bread (made with non-fat mayo) Banana shake made with banana, orange juice and vanilla yogurt Sports shake and a cup of cottage cheese Juice and a handful of nuts Cheese and crackers Vegetable beef soup and a roll Dried fruit and cheese. Peanut butter sandwich Granola and yogurt Egg and whole wheat toast