QUICK NUTRITION

Carbohydrate Basics

§    #1 source of energy for athletes. A goal for all athletes is to eat adequate carbohydrates (muscle & liver glycogen stores). Replacing glycogen stores is essential to peak performance.

§    55-70% of total calories should come from carbohydrates (Whole grains, veggies, fruits).

§    Approximately 3 - 5 grams of carbohydrates per pound of body weight

How do I maintain adequate carbohydrate stores all day long?

·          Eat more frequently! You should have at least six meals or snacks throughout the day. Fuel those muscles!!

·          NO SKIPPING MEALS!

Carbohydrate Dense Snacks

·    Peanut Butter Sandwich

·    Cheese (you can use lower fat cheeses but NOT fat free)

·    Crackers (always spread with peanut butter, or cheese)

·    Bagel with Cream cheese and Jelly

·    Dried Fruit (this is especially good because it is high in Carbs)

·    Yogurts (avoid fat free and nutra-sweet, you need the carbohydrates)

·    Pudding with milk or juice

·    Breakfast Bars and milk

·    Frozen yogurt or ice cream

·    Sandwich with turkey, ham or roast beef

·    Cottage cheese and fruit

Protein    Basics

§    Protein provides the building material needed for lean muscle mass. It needs to be consumed in conjunction with adequate carbohydrates for optimum performance results.

§    The amount of protein you need depends on your body weight, caloric intake, and your goals. Generally it is .5 -1 gram of protein per pound of body weight.

Example:   100 lb athlete

                    100 x .5 ? 1 gram = 50 -100 grams per day

Dete          Determining Protein Content in Food (approximation)

·    A deck of cards size piece of chicken = 21 grams of protein

·    8 oz tuna = 20 g

·    1 medium egg = 6 g

·    8 oz. Glass of milk = 8 g

·    2 tablespoons of peanut butter = 8 g

·    1 slice of  wheat bread = 4g

·    ¼ cup of mixed nuts = 10 g

·    8 oz yogurt = 10 g

·    1 package instant breakfast + ¾ cup milk = 10 g

·    ½ cup kidney beans = 6 g

·    1 c baked beans = 14 g

Fluid    Intake

Ad       Adequate fluid intake is essential to our performance!

§    Don't wait until you are thirsty to drink, by then its too late.

§    If you are adequately hydrated your urine will be pale or clear.

§    A general rule of thumb for the sedentary person is 8 glasses of water a day, for an athlete this is not enough.

§    For each pound lost during activity you should drink 2 cups of fluid.

§    1 mouthful of water = 1 oz