Monday, July 19, 2010

Nutrition for Athletes

Courtesy of Steve Sobonya (Progessive Sports Conditioning)

"Nutrition is the number one obstacle that we and the students have control of...yet we seem to fail to make easy changes."  Arnold Schwarzenegger

*     Pick one from each of the following categories every meal:  4-6 times a day...avoid category #5.
*     Always pick foods that are higher in nutrients rather than filling...for example in #2, pick foods that are "whole wheat" instead of processed.  Avoid foods that are high in sugar and fat.
*     Drink water and milk instead of drinks like Gatorade and juice.

CATEGORY 1:  Proteins:  Needed by the body for building and repair of tissue, blood, structural components.  Serving size:  approx. 4 oz. Avoid high fat proteins.

Lean meat, yogurt, eggs, tuna, turkey, cheese, beef, chicken, fish, shrimp, pork, tofu, almonds, nuts, beans, peanut butter, cottage cheese, supplement, milk, soy.

CATEGORY 2:  Complex Carbohydrate:  Needed for fuel:  Serving size:  palm of hand or 1/2 cup to 1 cup.  Avoid simple sugars and highly processed carbohydrates.

Whole wheat bagel, bran muffin, oat meal, grits, whole wheat grain bread, brown rice, potato, pasta, whole wheat pasta, cream of wheat, wheat tortilla, barley, unprocessed cereal, Cheerios, Wheaties, Total, Grape Nuts, All Bran, corn tortilla, crackers.

CATEGORY 3:  Fiber:  Needed for vitamin and minerals and chemistry control.  Serving size:  palm of hand. Check Glycemic index for high sugar fruits.

Any fruit, any veggie, banana, orange, apple, pear, kiwi, peach, plum, melons, cantelope, berries, tangerine, nectarine, grapefruit, mango, tomatoes, lettuce, broccoli, cauliflower, peppers, onions, spinach, carrot, radish, cucumber, zucchini, celery, peas, squash, green beans, mushroom, sprouts.

CATEGORY 4:  Liquid:  Needed for hydration, body flush, body chemistry.  Serving size 8-20oz. and up to 100oz. a day.  Avoid high sugar drinks.  Water is the best choice of all.

CATEGORY 5:  Foods to avoid:  These foods are either high in fat, high in sugar, negatively effect body chemistry, or low in nutrients and serve as poor food choices.

Processed foods, fried foods, heavy cheese, alcohol, chips bacon, sausage, beer, pies, cake, dessert sweets, candy.

#1  Early morning breakfast:  Yogurt or 2 eggs, oat meal or cereal, fruit, water or milk.

#2  Mid morning:  Peanut butter and jelly or meat sandwich, banana, water.
#3  Noon:  Meat sandwich or rice bowl, orange or veggies, water or milk.
#4  Mid afternoon:  protein supplement, fruit, water or milk
#5  Dinner:  steak or chicken, potato, salad, water or milk.
#6  Snack:  Yogurt, peach, water.

-  Eat many small meals a day.
-  Drink water as often as possible...100oz. a day.
-  Pre-plan meals for next day...use leftovers...MOST IMPORTANT.
-  Pack your meals with you...THIS IS HUGE.
-  Never skip meals, and never eat huge meals.
-  Avoid sugars, beer, fried foods and "fast foods".
-  Also:  eat basic foods, to combat PH changes (veggies, lean meats) avoid foods with acids, sauces, sweets,  sodas, processed, (other:  stress, water, sleep).
-  Take a multi-vitamin every day (put it by your tooth paste).
-  Avoid supplements that have ephedrine or fat burners.
-  Consume a Protein supplement-chocolate milk works as well (right after practice).

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