Transcript Player Nutrition Guide

Player Nutrition Guide
NUTRITION GUIDE FOR THE ATHLETE
• Do athletes need to follow a special diet? Not necessarily, but they do need to
follow the basic guidelines for healthy eating with more discipline compared to
the non-athlete. Proper nourishment everyday will provide adequate energy
essential for athletic performance.
• Main Points:
• DO NOT skip meals, it lowers energy stores necessary for exercise.
• Dairy products and meats provide valuable nutrients. Meats are excellent sources of
protein, iron, and zinc while low-fat dairy foods like skim milk, yogurts and cheeses
provide much needed calcium, vitamin D, and protein.
• Plan ahead – bring small, non-perishable snacks with you in case there is a long time
between your first meal and your workout.
• Examples: fruits, crackers, bagels, energy bar (No soda, chips, high sugar foods)
NUTRITIONAL TIPS
• Athletes need plenty of carbohydrates for supplying necessary energy stores. 50 to 70% of total
food calories should come from quality carbohydrate sources to provide energy for working
muscles.
• Proteins are essential for growth and repair. Athletes require 1.0 gram of protein per pound of
bodyweight. To find out how many grams you need simply multiply your weight in pounds by 0.95.
The result is the number of grams of protein you need to consume each day. Protein should
comprise 10 to 20% of your daily caloric intake. Remember that you can get protein not only from
meat but also from dairy and nuts as well.
• Eat some form of fruit or vegetable with every meal to make sure you are getting important
vitamins, minerals, and fiber. Fruits and vegetables are also a great source of natural
carbohydrates.
• Fat provides useful energy, but a little goes a long way. Between 40 and 70 grams per day is
sufficient. Select smart fats such as canola and olive oils. Fat intake should be no more than 30% of
your total daily calories.
NUTRITION SELECTION
Step One – Incorporate fruits, vegetables, nuts, and seeds with your meal
Natural sources of anti-oxidants, vitamins, and minerals
Vitamin E sources also provide essential oils (good fat)
Vitamin C sources are typically your citrus fruits
Vitamin A sources are typically red, orange, and green foods
Step Two – Alter your carbohydrate intake
Carbohydrates are the preferred energy source for fast twitch muscle fibers
Carbs are rapidly depleted from fast twitch fibers when doing quick burst activities with short rest intervals
Low carb intake on training days can cause early fatigue
You need more carbs at meals before or after activity where this type of work is performed
However, on days off make sure to adjust your carbohydrate intake accordingly to minimize the amount of fat your body uses for
energy, leaving you exercise dependent to keep off excess weight
Reduce your level of “bronze-level” carbohydrate sources on days off. This will result in greater use of fat on off-days
Step Three - Select a lean protein source
Diversify your intake of lean protein sources
Breaking up protein intake with meals, snacks, and supplements throughout the day to enhance recovery and muscle growth
Protein intake also helps keep you feeling fuller and avoiding over eating
STEP ONE: FRUITS, VEGETABLES, SEEDS, & NUTS
Vitamin E
Almonds
Avocado
Corn Oil
Peanut Butter
Peanuts
Salmon
Soybean Oil
Guacamole
Sunflower Seeds
Walnuts
Broccoli
Cantaloupe
Dried Papaya
Red Peppers
Red Marinara
Tomato Juice
Tomato Sauce
Tomatoes
V8 Juice
Salsa
Winter Squash
Olive Oil
Vitamin A&C
Apricots
Carrots
Cheese
Green Peas
Peaches
Pumpkin
Skim Milk
Yogurt
Chili Powder
Ketchup
Green/Yellow Peppers
Cauliflower
Green Beans
Kiwi
New Potatoes w/ skin
Oranges
Pineapple
Raisins
Strawberries
Pea Pods
HIGH PRIORITY:
Brussels Sprouts
Dark Salad Greens
Grapefruit
Guavas
Mandarin Oranges
Mangos
Sweet Potatoes
Tangerines
Watermelon
Yams
Egg Yolk
STEP TWO: CARBOHYDRATE CHOICES
Gold
Acorn Squash
Black Beans
Butter Beans
Cherries
Cucumbers
Egg Noodles
Egg Plant
Fettuccini
Green Beans
Kidney Beans
Lentils
Mushrooms
Nectarines
Onions
Pears
Plums
Split Peas
Summer Squash
All Bran Cereal
Baked Beans
Bran Chex
Brown Rice
Cheerios
Cream of Wheat
Lima Beans
Shredded Wheat
Multi Grain Bread
Oat Bran
Oatmeal
Pita Bread
Rye Bread
Special K Cereal
Tortillas
Unsweetened Fruit Juice
Whole Grain Bread
Silver & Bronze
Silver:
Apples
Bananas
Banana Cake
Cornmeal
Grapes
Green Peas
Macaroni
Oatmeal Cookies
Popcorn
Pound Cake
Raisins
Ravioli
Spaghetti
Sweet Corn
Sweet Potatoes
Water Crackers
Wheat Crackers
Whole Wheat Flower
Bronze:
Baked Potatoes
Candy
Cartoon Character Cereal
Doughnuts
French Bread
French Fries
Golden Grahams
Hashbrowns
Puffed Rice
White Bread
White Rice
Mashed Potatoes
Sweetened Drinks
Refried Beans
STEP THREE: PROTEIN SOURCES
Gold
95% Lean Ground Beef
95% Lean Ground Turkey
95% Lean Ham
Beans & Peas
Chicken – White Meat
Skinless
Fat Free Milk
Low Fat Cottage Cheese
Non-Fried Seafood
Skim Milk
Trimmed Beef or Pork
Roast
Turkey- White meat
Skinless
White Meat Tuna in Water
Yogurt from Skim Milk
85% Lean Beef
85% Lean Turkey
Low Fat Cheese
Turkey Bacon or Sausage
Whole Milk
Low Fat Yogurt
Trimmed Lamb
Silver & Bronze
Silver
Baked Chicken
Strips/Nuggets
Chicken – Dark Meat
Tuna – Dark meat in
Water
Low Fat Pudding
Nuts or Seeds
Peanut Butter
Ricotta Cheese
Skim Milk Mozzarella
Trimmed Pork Chops
Turkey – Dark meat
skinless
Bronze
75% Lean Ground Beef
75% Lean Ground Turkey
Bacon
Beef or Pork Ribs
Chicken with Skin
Fried Chicken
Fried Seafood
Ham on Bone
Ice Cream
Regular Cheese
Whole Meats
Encased Meats
FAST FOOD NUTRITION REMINDERS
• In the RARE event that fast food is or has to be an option as a meal please keep in mind
the following factors:
• Watch the amount of sodium that you intake, it can increase blood pressure as well as other
adverse effects
• What you drink with your meal is nearly as important as what you eat at your meal.
Sweetened drinks can harbor uncounted calories that can change your diet, especially if you
are trying to lose weight.
• If you have no other option than to eat at a fast food restaurant, make healthy choices or at
least do your best not to combine unhealthy choices such as fried chicken, large fries, and a
coke.
• Finally, the choice is ultimately up to you as an individual as to how disciplined you will be
when it comes to your diet. While you can get by eating anything as long as your caloric
intake is within the normal, you will NEVER reach your full potential unless you commit
yourself to eating properly.