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SPORTS NUTRITION
A healthy guideline for athletes that need lots of energy and strength!!
TIPS FOR ATHLETES
1. MAINTAINING A HEALTHY DIET!
An unhealthy diet will cause the body to breakdown instead of recover and grow. Improper nutrition will also cause decrease in performance and will lead to bad habits for long-term health.
2. FOOD IS FUEL FOR THE BODY!
What you eat will have a tremendous effect on your performance!
3. CARBOHYDRATES ARE THE MAIN SOURCE OF ENERGY!
Pre-exercise meals should include high carbohydrate foods. Get carbohydrates in your body quickly after a hard workout.
4. EAT A BALANCED DIET (60-20-20)!
60% Carbohydrates 20% Proteins 20% Fats
5. PORTIONS ARE THE KEY (MODERATION)!
6. ALWAYS EAT BREAKFAST!
7. Stay well hydrated all day long. Drink plenty of water, real fruit juices, or Gatorade or any similar products; focus on electrolyte replacement after activity with specific fruits and vegetables, which are a good source of vitamins and minerals.
8. Salt is important part of your diet because it is necessary to hold more fluid in your body. You lose a lot through sweating and salt needs replaced. Add SMALL amounts of salt to your food, and continue to drink plenty of water.
9. Avoid soda, energy drinks, coffee, tea, ice tea, and anything with caffeine. All of these products will increase urination and cause dehydration.
10. Avoid foods high in sugar!
11. Avoid High Fat Condiments - Uses of butter, cream cheese, margarine, etc. are acceptable in small amounts. Good Condiment Examples: Ketchup, Mustards, Hot Sauces, Horseradish, Low-Fat Mayonnaise, etc.
12. Avoid food high in Saturated Fats!
13. Do not take any supplements during the season. It is not necessary and may cause adverse effects during practices and games.
14. Most protein powders, bars, or drinks are acceptable in the off-season, but consult a professional before consuming.
15. A multivitamin daily is suggested and very acceptable!!
GOOD EXAMPLES:
PROTEINS CARBOHYDATES
Egg whites ALL VEGETABLESSkinless chicken or turkey breast Yams or sweet potatoesLunch Meats Potatoes Fish Rice (brown is better) Shellfish Beans (kidney, garbanzo, lima, etc.) Tuna fish Fruit Protein powders Cereal (low fat and low sugar) Milk (preferably low fat) Pasta Cottage cheese *Bread (preferably whole wheat Lean red meat or multi-grain)
FATS SWEETS/ DESSERT
Olive, Canola & Peanut oil Frozen YogurtMargarine Sorbet/ sherbet Nuts Pretzels *Peanut Butter Baked Chips Vinagrette dressings Popcorn
FACTS ABOUT BODY FAT AND WEIGHT LOSS/GAIN
1. In males, essential fat make up about 3-5% of their body weight, and females in close to 10-12%. No one should ever attempt to lower their body fat below these percentages.
2. The human body can only lose 1-2 pounds of fat per week. Fat can only be lost gradually and it cannot be any faster.
3. All athletes should weight themselves before and after practice. If they are not within a ˝ pound of their weight from the previous day at practice… The athlete is dehydrated!! Dehydration can be life threatening.
4. Fat/calories can be burned by long repetitive activities that use up stored energy (sugars and carbohydrates). Fat begins to be used and burned after 20 to 30 minutes of repetitive activity.
5. If your goal is to lose weight is then you should increase your activity and decrease the amount of calories, especially fat calories. If you are eating fewer calories than you burn, then you will lose weight. Two suggestions are to eat smaller and more meals throughout the day (5-6 times a day,) and eat primarily carbohydrates and protein.
6. If your goal is to gain weight then you should increase the amount of calories and perform fewer repetitions with more weight. If you are eating more calories than you burn, then you will gain weight.
7. One meal a day and STARVATION diets will not work. You will mainly lose muscle tissue and your metabolism will slow down.
8. Eating 4-6 small meals a day is the best way to lose body and gain lean body mass.
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