Hofstra Nutrition Guidelines - S

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Hofstra Nutrition Guidelines - S Powered By Docstoc
					                                      NUTRITION
There are many training factors that are involved in maximizing athletic performance through training.

        Strength and Conditioning
        Nutritional Program
        Proper Recovery/Rest

         Of the three factors listed, nutrition is the foundation for the other two. You can follow the best
workout ever designed, but if you are not eating properly, your athletic gains will suffer. The food you
eat is your body’s fuel. The better the food, the better the body will perform.
         The subject of nutrition and diet is saturated with misconceptions. To eliminate the greatest
misconception about diet and its effects on training, there are no miracle foods or supplements that will
generate fantastic training gains. The effectiveness that diet has on training is achieved by following
basic sound nutrition stemming from the basic food groups. The basic food groups of meat, fruit,
vegetables, grain and dairy products supply the following six nutrients that are essential to body
functioning;

                             1. Carbohydrates             4. Vitamins
                             2. Fats                      5. Minerals
                             3. Protein                   6. Water


CARBOHYDRATES: The primary source of fuel the body uses during intense activities. Carbohydrates
provide energy for basic body functions, nerve transmissions and muscular contractions. They also
assist in the digestion and assimilation of food.

FATS: Provide the body with a sustained source of energy utilized during moderate activity. They act as
carriers for fat soluble vitamins and supply the body with essential fatty acids needed for growth and
healthy skin.

PROTEIN: Necessary for tissue growth and development. It acts in the formation of hormones,
enzymes and antibodies. Protein can also be used as a source of energy by the body when carbohydrate
stores are depleted.

VITAMINS: Act as regulators and catalysts for body functions. They also assist in the utilization of
other nutrients.

MINERALS: Act as catalyst for body functions. Included in these functions are muscle response, nerve
transmission, digestion and utilization of other nutrients.

WATER: Probably the most important of the six. Water is essential in the digestive process and aids in
the transportation of nutrients in the body. It functions as a dilute and medium of elimination of toxic
waste as well as being a regulator of body temperature. Drink a gallon of water every day.
                          Some basic guidelines to keep in mind are as follows:

Consume less saturated fat, sugar and alcohol.

Eat a majority of your carbohydrates in the morning and at noon. Your day should go as follows:
A.M.- Carbohydrates; Lunch- mixed carbohydrates and protein; P.M.- mostly protein.

        EXAMPLE:         Breakfast
                         Bowl of high fiber cereal
                         Skim Milk
                         Orange Juice/grapefruit juice (calcium fortified)
                         Lunch
                         Baked chicken breast         or Turkey sandwich
                         Vegetable and fruit         or     2 slices wheat bread
                         Baked or sweet potato/pasta       1 slice cheese
                         Water                             Vegetable and fruit
                                                           Water
                         Dinner
                         Chicken/Fish/Turkey       or       Omelet, Scrambled Eggs
                         Vegetable                          Water
                         Water

Eat 6-7 small meals daily instead of having only 2 to 3 meals. Eating to much at one sitting will cause
sharp fluctuations in your blood sugar and insulin levels. Too much insulin in the bloodstream means a
higher storage of fat.

Never skip breakfast. Your body will go into the starvation response. This is when you have not eaten
over a period of time (after dinner until the following day at lunch: 14-15 hours); your body will tend to
store even “good food” as fat for future need.

Try not to eat after 7:00 pm. If you have to, eat fruit or a protein snack, but no simple sugars/fats, such
as ice cream, pizza and burgers.

In general, many athletes consume a diet that is slightly higher in protein, lower in refined sugars and
lower in fat. The diet may be divided into the following:


                RDA                                       VARIATION
                Protein 10-12%                            Protein 30-35%
                Carbohydrates 55-60%                      Carbohydrates 40-50%
                Fat 25-30%                                Fat 15-20%

Drink at least 8-8 ounce glasses of water daily. This is the average population requirement. Athletes
have a much greater need for water. ½ gallon to 1 gallon of water is a good goal. The more the better.
Be aware of hidden calories in drinks:


Soda- 12 oz. can                 140 calories              Beer- 12 oz.            140 calories
  Iced Tea- 12 oz                100 calories              Wine- 6 oz.             120 calories
  Orange Juice- 8 oz             102 calories              Margarita- 12 oz.       740 calories
  2% Milk – 12oz                 170 calories              Rum- 6 oz.              395 calories
  2% Chocolate Milk- 12 oz.      245 calories              Stw. Daquir- 12 oz.     375 calories
  Lemonade- 12 oz.               100 calories              Latte- 12 oz.           250 calories
  Kool Aid- 12 oz.               140 calories              Hot Chocolate- 8 oz.    100 calories

Avoid:
Drinks with caffeine/ephedrine
Colas
Tea
Ultimate Orange
Sport “high energy” drinks

To lose 1 lb. a week. Decrease your daily caloric intake by 500 calories.
        Reduce diet by removing 3 soda’s….450
        Seven Days a Week………………………..x 7
        Equals…………………………………………….3150 calories

To gain 1 lb. a week, increase your daily caloric intake by 500 calories.
        Add 2 Lean Baked Chicken Breast w/o skin…450
        Seven Days a Week…………………………………….x 7
        Equals…………………………………………………………3150 calories


                                                 Quick Tips

Stay away from fried foods: fried chicken, fried fish, fried shrimp, fried turkey, bacon, fried pork chops,
French fries, fried onion rings, fried mushrooms, fried cheese, etc. EX: Food that is high in saturated fat
is like a drug. How much better could you be if you ate right?

Limit your consumption of meats high in saturated fat: hamburgers, cheeseburgers, fried meats and
dark meat.

Intake more lean meats such as: baked chicken w/o skin, baked turkey w/o skin, baked fish, boiled
shrimp, tuna in water.

Think of alternative forms of protein: eggs (whites), red beans, black beans, baked beans, white beans,
yogurt, cottage cheese, low-fat/fat-free cheese.

Eat whole grain wheat breads instead of traditional white bread. It has more fiber and will convert to
sugar at a slower rate than white bread. This includes other starches such as brown rice instead of
white rice, wheat pasta instead of white pasta.
        Low Glycemic Index Foods                                    High Glycemic Index Foods
        Sweet Potato                                                White Potato- Mashed Potato
        Brown Rice                                                  White Rice
        Whole Grain Bread                                           White/Honey Wheat Bread
        Whole Wheat Pasta                                           Traditional Pasta
        Broccoli                                                    Carrots
        Peas                                                        Corn
        Bran Cereal                                                 Frosted Flakes



You don’t need to over indulge in carbohydrates at night because their purpose is to replenish energy
stores. It only takes a small amount of carbohydrates to restore your needs. Any excess is stored as fat.
Proteins however, can help to rebuild muscle tissue that has been broken down during activity.

Any food in excess (good-[fruit] or bad – *fried food+) is stored as fat. That is your body’s way of
protecting itself from starvation. Portion control is one of the most important keys to dietary success.

If you look good on the outside, it doesn’t mean you look good on the inside. When you think you look
good and your body fat is still high, there are 2 possibilities: you store fat internally (organ fat) or you are
dehydrated.

Never skip meals. It will always cause a more drastic spike in your insulin levels when you finally eat.

Understanding your body fat numbers:

Fat-Free Mass- Total in pounds of how much lean body mass you have. This includes bones, organ,
muscle and fluids.

Fat Mass- Total in pounds of how much fat you have. This includes superficial body fat that is more
obvious (belly) and internal body fat (around organs or around joints for protection).

Fat Ratio- this ration tells you how much fat-free mass. Ideal is 7:1 for males

TBW- Total Body Water tells you in pounds how much fluid you carry. This number works into a formula
that gives you your total level of hydration. Ideal is 60-70% for males.
                    SAMPLE MEALS TO MAINTAIN, GAIN AND REDUCE WEIGHT

Proper nutrition is essential for the athlete who seeks to attain success. Athletes need to realize the
direct relationship between proper sports nutrition and SIZE, STRENGTH, ENDURANCE and
CONDITIONING.
Listed below are sample meals that you can use as a guide to help you reach your specific caloric level.
Meals are divide into WEIGHT MAINTENANCE, WEIGHT GAIN and WEIGHT REDUCTION categories.

BREAKFAST                               BREAKFAST                                BREAKFAST
TO MAINTAIN:                            TO GAIN:                                 TO REDUCE:
Apple, 1                                Orange juice, 1 cup                      Apple, 1
Cereal, 2 cups                          Pancakes, 6                              Toast w/ jam, 1
Toast w/ margarine and jelly, 2         Syrup, ¼ cup                             Cereal, 1 cup
2 % milk, 1 cup                         Margarine, 2 pats                        Skim Milk, 1 cup
                                        Low-Fat Milk, 2 cups
Breakfast Items:                        Breakfast Items:                         Breakfast Items:
Fresh Fruit                             Cinnamon Toast                           Skim Milk
Canned Fruit                            Pancakes                                 Water
Cold Cereal                             2% Milk
Hot Cereal                              Toast w/ Margarine, Jelly

LUNCH                                   LUNCH                                    LUNCH
TO MAINTAIN:                            TO GAIN:                                 TO REDUCE:
Baked Chicken (light), 1 piece          Turkey Breast, 6 ozs.                    Chicken Breast, 1 piece
Noodles/Pasta, 1 cup                    Whole Wheat bread, 4 slices              Baked Potato, 1 med.
Peas/Green Beans, 1 cup                 Lite Mayonnaise, 2 tbl.                  Margarine, 1 pat
Oatmeal cookie, 1                       Grape juice, 2 cups                      Apple, 1
Skim Milk, 1 cup                        Fruit Yogurt, 1 cup                      Iced Tea
Water
Lunch Items:                            Lunch Items:                             Lunch Items:
Baked Chicken                           Whole Wheat Bread                        Fruit Juice
Turkey Breast                           Baked Potato                             Iced Tea
Tuna (Water Packed)                     Fresh Fruit                              Lite Mayonnaise
Spaghetti                               Fruit Yogurt                             Margarine

DINNER                                  DINNER                                   DINNER
TO MAINTAIN:                            TO GAIN:                                 TO REDUCE:
Chicken Breast, 1 cup                   Cheese/Veggie Pizza, 1 med               Spaghetti w/ tomato
Baked Potato, 1 med                     Low-Fat Milk, 2 cups                     Sauce, 2 cup
Mixed Vegetables                        Grape Juice, 2 cups                      Italian Bread, 2 pieces
Margarine, 1 pat                                                                 Skim Milk, 2 cups
Tossed Salad, 2 cups                                                             Water
Iced Tea
Dinner items:                           Dinner Items:                            Dinner Items:
Baked Chicken                           Whole Wheat Bread                        Fruit Juice
Basked Fish                             Baked Potato                             Iced Tea
Fresh Mixed Veggies                     Fresh Fruit                              Soup
Spaghetti                               Fruit Yogurt                             Margarine

**Drink a gallon of water every day!
                             SAMPLE MENU CONTAINING SIX MEALS

Breakfast 7 to 8 A.M.
Toast Multigrain bagel or toast with honey or jam
Bran or multigrain cereal – 1 ½ to 2 cups
One banana and/or any other fruit
Nonfat milk-one cup
Two cups of water
800 calories

Snack 10 to 10:30 A.M.
One cup Low-fat Yogurt – or one protein shake
Snack bar/bagel/fruit
Two cups of water
450 calories

Lunch 1 to 1:30 P.M.
One bowl of any soup
Chicken, Turkey, Tuna or egg salad sandwich or wrap
Raw vegetables
Any fresh fruit or vegetabl
One cookie
Two cups or water
800 calories

Snack 2:30 to 3 P.M. After weights before practice
Any juice and/or low-fat yogurt or protein shake
Snack bar/bagel/fruit
Two cups of water
325 calories

Dinner 7 P.M. (Should be the most nutritious meal of the day)
        CHOOSE ONE ENTREE
        Shrimp, chicken pork or beef stir fry
        Spaghetti with meat sauce
        Baked chicken, turkey or fish
Whole grain bread
Salad and/or fresh vegetables
Two cups of milk
Two cups of water
1,250 calories

Snack 9 P.M. (NO FAST FOOD!)
Toasted English muffin or whole wheat toast with peanut butter or 1 cup low-fat yogurt, or one protein
shake
Two cups of water
                                 SHOPPING LIST

PROTEINS                      CARBOHYDRATES              VEGETABLES
Chicken Breast                Sweet Potato               Broccoli
Turkey Breast                 Baked Potato               Cauliflower
Lean Chicken Deli Meat        Brown rice                 Green Beans
Lean Turkey Deli Meat         Wild Rice                  Green Peas
Lean Roast Beef Deli Meat     Whole Wheat Pasta          Green/Red Pepper
Lean Turkey/Chick Hot Dog     Quaker Instant Oatmeal     Mushrooms
Lean Ham Deli Meat            Whole Wheat Bread          Tomato
Salmon-can or fresh           Whole Wheat Buns           Carrot
Chicken-can (in water)        Black Beans                Celery
Tuna-can (in water)           Red Beans                  Cabbage
Swordfish                     White Beans                Zucchini
Halibut                       Refried Beans              Cucumber
Crab                          Baked Beans                Onion
Shrimp                        Corn                       Lettuce
Lobster                       Strawberries/Blueberries   Asparagus
Venison                       Melon                      Collard Greens
Red                           Apple/Pear                 Mustard Greens
Flank Steak                   Orange/Grapefruit          Spinach
Ground Turkey Breast          Banana                     Artichoke
Ground Chicken Breast         Peach/Plum                 Kidney Beans
Top Round or Sirloin Steak    Grapes- Red or Green       Mixed Vegetables
Egg Whites/Egg Substitute     Fat-free Yogurt
Low-fat Cottage Cheese        Spaghetti (whole wheat)    SNACKS
Low-fat Peanut Butter         White/Brown Rice           Pretzels
Low-fat/Fat-free Cheese       Waffles (whole wheat)      Baked Tortilla Chips
                              French Toast               Baked Lays
CONDIMENTS                    English Muffins            All Fruit
Fat-free Mayonnaise           Raisin Bran                Fat-free Yogurt w/ fruit
Mustard                       Total/Wheaties             Low-fat Cottage Cheese w/ fruit
Ketchup                       Pancakes
Salsa                         Wheat Bread                DESSERTS
Fat-free/Low-fat Sour Cream   Italian Bread              Jello
Margarine                                                Angel Food Cake
Butter Substitutes:           DRINKS                     Oatmeal Raisin Cookie
Molly McButter                Gallon of Water each day   Chocolate Pudding
Promise Ultra Light           2%, Low-Fat or Skim Milk   Sherbert
Benacol Light                 Crystal Light- Sugarfree   Frozen Yogurt
Take Control                  Orange Juice w/ calcium
                              Diet Soda
                                HOW TO GAIN WEIGHT HEALTHFULLY


In order to gain weight, you have to consume more calories than you burn off. Theoretically, this means
eating an additional 500 calories per day to gain one pound per week. Some thin people, however, have
difficulty gaining weight and have to consume far more than that.

To take in the extra calories:
You can eat an extra snack, such as a bedtime peanut butter sandwich with a glass of milk.
Larger-than-normal portions at mealtime divided into 5-6 meals a day instead of three.
Eat higher calorie foods.

Many people who try to gain weight think that a high protein diet will help them to bulk up. This is false.
Although you may need a little extra protein to build muscle, your normal diet undoubtedly offers more
than enough. The average American easily eats two to three times the recommended amount of
protein. Hence, you do not need to spend money on protein powders, pills and special supplements.
Instead, spend your money on wholesome, high calorie foods.

When you take your food selections, keep in mind that fats are the most concentrated form of calories.
One teaspoon of fat (butter, oil, margarine and mayonnaise) has 36 calories, whereas the same amount
of carbohydrate or protein has only 16 calories. Since most protein foods generally contain fat (such as
the cream that’s in cheese, grease in hamburger or oil in peanut butter), these foods tend to be high in
calories. However, some fats can also be bad for your health – such as the saturated fat that’s in
cheese, beef, chicken skin, butter and bacon. Hence, you should try to reduce your intake of these and
focus instead on the more heart-healthful fats, such as corn-oil margarine, olive oil, old-fashioned
peanut butter, and oily fish such as salmon and mackerel.

                  The following are suggestions to help you boost your calorie intake:

JUICE: Apple, cranberry, cranapple, grape, pineapple and apricot have more calories than grapefruit,
orange and tomato juice. To increase the calories in frozen OJ, add less water than the directions
suggest.

FRUIT: Bananas, pineapple, raisins, dates, fried apricots and other dried fruits have more calories than
watery fruits such as grapefruit, plums and peaches.

MILK: To boost the calorie value of milk, add ¼ cup powered milk to one cup of regular milk. You can
also add malt powder, Ovaltine, Carnation Instant Breakfast, Nestlé’s Quick or other flavoring. If you
mix these up by the quart, they’ll be ready and waiting for you in the refrigerator. You can also make
blender drinks such as milk shakes, fruit smoothies and frappes.

HOT CEREAL: By cooking cereal with milk, instead of water, you’ll add both calories and nutritional
value. Add lots of mix-ins, such as powdered milk, margarine, peanut butter, walnuts, sunflower seeds,
wheat germ and dried fruit.

COLD CEREAL: Choose dense cereals (as opposed to flaked and puffed types), such as granola, muesli,
grape-nuts and wheat chex. Top with raisins, bananas and other fruit.
TOAST: Spread with generous amounts of peanut butter, margarine and jam.

SANDWICHES: Select hearty, dense breads (opposed to “fluffy” types), such as sprouted wheat, honey
bran, rye and pumpernickel – the thicker sliced, the better! Generously stuff with tuna, chicken and
other sandwich fillings. Good old peanut butter and jelly is inexpensive, healthy and high calorie choice.

MEATS: Although beef, pork, and lamb tend to have more calories than chicken or fish, they also tend
to have more saturated fat. Hence, you should eat them in moderation, taking care to select the leanest
cut. You can boost the calorie value of lean meat, chicken or fish by sautéing them in safflower, corn or
olive oil, as well as adding bread-crumb toppings.

SOUPS: Hearty Lentil, split pea, minestrone and barley soups have more calories than brothy chicken
and beef types – unless these are chock-full of veggies and meat. To make canned soups (such as
tomato and chowder) more substantial, add evaporated milk in place of water or regular milk, or add
extra powered milk. Garnish with parmesan cheese and croutons.

BEANS, LEGUMES: Lentils, split pea soup, chili with beans, limas and other dried beans are not only high
in calories but also are an excellent source of protein and carbohydrates.

VEGETABLES: Peas, corn, carrots, winter squash and beets have more calories than greens beans,
broccoli, summer squash and other watery vegetables. Add generous amounts of margarine, slivered
almonds, grated cheese or sauces.

SALADS: What may start out being low-calorie lettuce can be quickly converted into a substantial meal
by adding cottage cheese, garbanzo beans (chicken peas), sunflower seeds, assorted vegetables,
chopped walnuts, raisins, tuna fish, lean meat, croutons and liberal dousing of salad dressing (preferably
olive oil based or low fat alternative).

 POTATO: Add generous amounts of butter extra powered milk to mashed potatoes. Use sour cream
and gravy sparingly. Although they add significant amounts of calories, they also add heart-unhealthful
saturated fat.

DESSERTS: By selecting the desserts with nutritional value, you can enjoy a treat as well as nourish your
body. Try oatmeal-raisin cookies. Fig Newtons, rice pudding, chocolate pudding, stewed fruit compote,
pumpkin pie, carrot cake. Even blueberry muffins, corn bread with honey, banana bread and other
sweet breads can double as a dessert.

SNACKS: A substantial afternoon and/or evening snack is an excellent way to boost your calorie intake.
If you don’t feel hungry, just think of the food as a “weight gain medicine” that you have to take. Some
helpful snack choices include fruit yogurt, cheese and crackers, peanuts, sunflower seeds, almonds,
granola, pretzels, English muffins, bagels, bran muffins, pizza, peanut butter crackers, milk shakes,
Instant breakfast drinks, hot cocoa, bananas, dried fruit and sandwiches.
                         SECRETS TO LOSING WEIGHT AND KEEPING IT OFF


Well, summer’s right around the corner and my guess is there are no more than a few of us who could
use some help at losing a few pounds. You see, you might think of summer as our final exam in our
overall development. It’s where your body is put to the test to take our fitness to another level. Too do
this we must be in a state of optimal functioning. For us to obtain this ultra-high level of preparation we
must fine-tune our nutrition in order to fine-tune our bodies.

It is important that you understand that fat is a athlete’s worst enemy. Being over weight and carrying
around extra pounds slows you down and will prevent you from performing well when the game is on
the line. Size matters in the trenches but fatter is not bigger. No matter how big and strong you are,
when you’re really tired and sucking wind late in the game nothing else really matters, does it?

Whatever the case, the fact of the matter is summer’s almost here, and some of us have got a lot of
catching up to do. So below is a list of “must do’s” for you to do in order to be the lean, muscular, freak
of an athlete you dream of being.

1. You need to feed your body frequently, eat at least 5 meals a day. What I’m talking about is feeding
your body constantly throughout the day or “grazing”, like a thoroughbred horse. Horse’s graze; they
eat small amounts consistently throughout the day. And as you’ve probably noticed our hoofed friends
have virtually no fat, they are practically sold muscle.

 Of course, athletes are a lot different, in many ways, than horses, but the point is, if we want to get
leaner and more muscular, you need to eat smaller more frequent meals and not binge or should I say,
“eat until you explode!” It is important to understand that when you consume large meals your
metabolism actually slows down and you cannot properly digest and use the additional calories for
recovery and ultimately, gains in speed, strength and conditioning.

2. Cut back on empty carbohydrates. Cut back on low-nutrient carbs (how many times have you heard
that?) by eliminating bread, pasta, candy, juice, chips and deserts from your diet. Eating an excess of
“empty” carbs causes a spike in insulin. It’s a known scientific fact that your body has trouble burning
fat when your insulin levels are high. Lots of carbohydrates in the evening are more likely to be
converted to body fat and/or reduce the amount of fat your body may burn during sleep. A common-
sense approach for keeping within daily allotment of carbs is simply using the palm of your hand or your
clenched fist for gauging portion sizes. If it won’t fit in the palm of your hand don’t eat it!

In addition, focus on eating “low-glycemic-index carbohydrates”, such as black beans, brown rice, sweet
potatoes and oatmeal (remember, glycemic index determines how fast a food raises blood sugar during
digestion). High-glycemic carbohydrates like white potatoes, white rice, past, candy, juice and white
bread cause a rapid increase in blood sugar, requiring your body to produce large amounts of insulin to
metabolize the sugar! (Here we go again!) When this happens your metabolism slows down and you
stop burning fat!
3. Consume more protein. Experts seem to agree that one of the most important aspects of a healthy
fat-loss nutrition plan is making sure you’re consuming enough quality protein. Studies show the
anabolic (muscle building) effects of intense training are increased by a high-protein diet. When you’re
losing fat, you need even more protein because your body burns more protein for energy on a reduced-
calorie diet.

4. Limit fat intake to 20% of your total daily calories. This is one so obvious it’s hardly worth
mentioning. Studies indicate that people who are successful at losing fat and maintain the loss are
those who keep their fat intake to approximately 20 percent of their daily calories. It seems logical to
think that the body is more efficient at converting fat calories into body fat than it is at converting
carbohydrates or protein into body fat. Less fat in the mouth equates to less fat around the waist,
period!

5. Keep alcohol to a minimum. Alcohol doesn’t contain any fat. The fact is alcohol is loaded with
carbohydrates and empty calories. (Again, remember rule #2) Just 1 gram of alcohol contains 7 calories,
nearly as much as a gram of fat. Consuming just a couple of beers equated to about a forth of the
calories you should be taking in for an entire day if your goal is to lose body fat.

6. Drink plenty of water. Healthy muscle is comprised of more than 70% water. Water is also an
essential transport mechanism for a vast array of nutrients like vitamins, minerals and carbohydrates. It
serves an important role in all cellular activity. If your water intake is low, your ability to transport
nutrients becomes compromised and you’ll loose strength and feel sluggish because of the build up of
ammonia, urea, acid and a whole host of other junk you don’t want hanging around in your body.

Drinking water can also help control your appetite. If you find that the portions of food you’re eating
doesn’t quite satisfy you then water will fill this void.

7. Expect failure, but keep trying! Many people fail the first time and then quit trying. Rome wasn’t
built in a day and neither were you!
     THE PERFORMANCE FORMULA

           LEAN MASS = MUSCLE
        MUSCLE = FORCE PRODUCTION
FORCE PRODUCTION = INCREASED PERFORMANCE


               Sample Meal Breakdown




                 Fats
                 15%


                               Complex Carbs
                                   50%
     Protein
      35%
                                    NUTRITION FOR WEIGHT GAIN



Many football players at collegiate level realize that they need to gain weight in order to compete with
others at their same position and on the opposing team. However, some athletes have an easier time
gaining weight than others.

Gaining weight is a matter of consuming more calories than you burn. Many athletes feel as though
they eat “enough” but sometimes they need more than enough. Athletes may need anywhere from
4,000-6,000 calories each day to maintain weight. Weight gain is a whole different story. Here is a little
science behind weight gain.

       1 pound of body weight = 3,500 calories
       For a 1 pound weight gain per week, an athlete should consume an extra 500 calories each day
       So, if you need 5,000 calories each day to maintain weight, you should consume 5,500 calories
        per day for a weight gain of 1 pound per week

What should I eat to gain weight?

There is one major misconception when it comes to weight gain…more protein=more weight gain. That
is a myth. Ideally, your body uses carbohydrates for energy and protein for building and sustaining
muscle mass. When you over consume protein and under consume carbohydrates, your body begins to
use protein as energy rather than as a muscle builder, which is never a good thing. That is what your
diet should look like when you are trying to gain weight.



       55-60% carbohydrates
       15-20% protein
       25% fat

So for our athlete that needs 5,500 calories/day for weight gain, his diet should look like this:

       5,500 x 0.6=3,300 calories from carbohydrates
       5,500 x 0.15= 825 calories from protein
       5,500 x 0.25=1,375 calories from fat

Now, don’t feel as though you need to count calories. An easy way to get enough carbohydrates is to
eat a snack between meals that is carbohydrate rich with a little protein and fat. See attached sheet
for details. It seems as though many more calories should come from protein, but remember, we are
using carbohydrates as energy, not protein.
Ten Ways to Gain
1. EAT BREAKFAST!!! This is an easy way to add an
    additional 1,00 calories to your diet and you don’t
    have to make it difficult                                 Things you need to know:
         -2 packets instant oatmeal, PB&J sandwich, one
                                                                 Gaining weight does not happen in one
         cereal bar, 16oz OJ, 8 oz milk
                                                                  meal You need to be diligent and be
         =1,00 calories, 37 grams of protein
                                                                  consistent each and every day.
2. Snack/eat at least every 2 hours
                                                                 One pound equals 3,500 calories. So to
         -These snacks should be high in calories but             gain       1 pound a week you need to
         also high in nutritional value.                          consume an extra 500 calories each day.
3. Do not substitute shakes and bars for meals.                  Eating really lat at night but skipping
         -They are meant to SUPPLEMENT, not replace               other meals will not “make up” for what
         real food.                                               you missed earlier in the day.
4. Drink your calories during the day.                           Consuming excessive amounts of protein
         -milk, juice and sports drinks will help add extra       will not help you gain lean mass. Your
         calories to your daily intake. But still make sure       body can only use so much and the rest
         you are hydrating with water during the day as           will be turned into fat.
         well.
5. Increase your portion sizes.
         -East seconds and use a bigger plate.
6. Add extras to meals                                        High Calorie Shopping List
         -Add promise soft margarine to veggies and
         bread, extra dressing to salads (oil based              Fig Newtons
         dressing), shredded cheese to salads and                Trail Mix
         veggies, marinara sauce to pasta                        Almonds and walnuts
7. Do not drink water with meals                                 Dried fruit
         -Water may make you feel full faster. Stick with        Chocolate/yogurt covered raisins
         milk, juice, and sports drinks. But remember,           Granola
         water during the day is a good thing.                   Big Sur Bars
8. Eat a substantial snack about 1 hour before bed               Honey Stinger Protein bars
         -PB&J with a tall glass of milk, large bowl of          Ensure, Boost
         granola cereal with milk. Make it high calorie but      Bagels
         stay away from late night fast food trips. You
         want to put on lean weight, not fat.
9. Get a recovery snack after workouts
         -This is a time when your body WANTS to build
         muscle so feed it!
10. Be diligent.
         -Weight gain does not happen one day out of the
         week.
                         Power Breakfast for Weight Gain
Day 1
-2 cups cooked oatmeal or grits                     1,480 calories
-16 oz fruit juice                                  46 grams of protein
-3 slices of whole wheat toast with peanut butter
-1 banana
-16 oz milk

Day 2
-2 scrambled eggs with cheese                       1,430 calories
-2 waffles with butter and syrup                    50 grams of protein
-16 oz fruit juice
-16 oz milk
-2 cups cold cereal

Day 3
-Breakfast bagel sandwich (eggs, ham, cheese)       1,480 calories
-1 orange                                           52 grams of protein
-16 oz fruit juice
-breakfast potatoes
-16 oz milk
-1 banana

Day 4
-Breakfast burrito (flour tortilla, eggs, ham,      1,480 calories
   Cheese, veggies)                                 62 grams of protein
-16 oz fruit juice
-16 oz milk
-2 scrambled eggs with cheese
-fresh fruit

Day 5
-3 slices of French toast with syrup and butter     1,380 calories
-16 oz fruit juice                                  54 grams of protein
-16 oz milk
-2 scrambled eggs with cheese
-Fresh fruit

Day 6 – on the go
-2 cereal bars                                      1,480 calories
-2 PB&J sandwiches                                  32 grams of protein
-16 oz fruit juice
-1 apple
                 Seven Foods that will help pack on the extra pounds for
                                  healthy weight gain.


Gaining weight can be a difficult whole balancing your sport and school. For you to get the calories that
you need for weight gain/maintenance, it will be important for you to choose foods that are high in
calories and packed with the nutrients you need to stay healthy. You should plan on packing these
snacks with you on road trips, during a normal day and have them stashed in your dorm or cabinets.
These foods will help you get the most “bang for your buck”.


***NOTE: All foods on top in each box is the higher calorie option


  Food                                          Calories                        Serving Size

Heartland Granola                              435 calories                        ¾ cup
Special K                                      120 calories                        ¾ cup
Wheat Bagel                                    270 calories                     1 large bagel
Slice of wheat bread                           140 calories                    2 slices of bread
Fig Newtons                                   440 calories                       8 cookies
Pretzels                                      110 calories                    16 mini pretzels
Chocolate/yogurt covered raisins               190 calories                          ¼ cup
Raisins                                       130 calories                           ¼ cup
Trail Mix                                     600 calories                          1 cup
Chex Mix                                      200 calories                          1 cup
Almonds                                       170 calories                          ¼ cup
Popcorn (SmartPop)                              8 calories                          ¼ cup
Dried Fruit                                   280 calories                           ½ cup
Apple                                           80 calories                       1 medium size


***NOTE: The food that are on the bottom of each box are still healthy and can fit into a healthy
eating plan.
                               NUTRITION FOR WEIGHT LOSS

Preparing for the transition into college and into athletics can be overwhelming if you are not prepared
physically. There are times when it is important to lose fat in order to be at the physical level of others
at your position. Here is a little science behind losing weight

       1 pound=3,500 calories
       For 1 pound weight loss per week an athlete should decrease his
        caloric intake by 500 calories per day
       Therefore, if an athlete needs 5,00 calories per day to maintain
        Weight, he/she should consume 4,500 calories per day to lose weight

It takes great self-discipline and accountability to lose weight. This is probably one of the most difficult
hurdles to overcome in sports. You may have to sacrifice fast food for a while, skip out on the large
pizzas and give up drinking soda and juice.
How to Lose Weight
1. EAT BREAKFAST!
        -This is a great way to kick start your metabolism and give your body fuel to burn. You
        don’t need much more than about 500 calories to do this. 1 ½ cup cold cereal with 8 oz
        milk, 1 slice wheat toast with peanut butter, banana=480 calories, 25g protein
2. Prevent large gaps between meals
        -You should have a small, healthy snack or a meal every 3 hours. Large gaps between meals
        will cause bingeing and overeating later in the day. It will also cause your metabolism to slow
        down.
3. East well balanced meals
        -This includes a lean source of protein, carbohydrates and some fats
4. Incorporate snacks into your day
        -But a snack is just that…to hold you over until your next meal. It has a beginning and an
        end (2 servings of crackers, cereal, etc.). you should NOT grab from the bag and dig in.
5. DRINK WATER with your meals
        -This will help you feel full faster
6. Watch what you drink
        -Soda, juice and sports drinks can add useless calories. A 32 oz soda has ~ 500 calories
7. Skip the late night fast food trips and stop eating 2 hours before bed
8. Snack healthy at night
9. Watch portion sizes
        -Do not allow yourself heaping plates of food. Also, if you drink often and put your fork
        down between bites, you will feel full faster. It will give your brain time to connect to your
        stomach that you have had enough.
10. Don’t deprive yourself
        -Allow yourself to have a treat from time to time. If you deprive yourself, chances are that over
        time you will give in and binge. Just remember to balance it out with plenty of fruits, veggies
        and whole grains.

Things you need to know:                   Healthy Snack Shopping List
   Eating only 1-2 meals a day will          Fresh fruit                *90 calories granola bar
    NOT help you lose weight. It will         Raw veggies                *reduced fat crackers
    only slow your metabolism and             Fat free pudding           *fat free yogurt or smoothies
    decrease your energy levels               Sugar-free Jell-O          *sugar free popsicles
   You are NOT on a diet, you are            Pretzels                   *Rice cakes
    just eating healthy for optimal           Smart Pop popcorn          *2% milk string cheese
    performance
   Fad diets work in SHORT term but       ****NOTE: These are healthy alternatives but you still need
    have a negative effect on energy       to pay attention to portion sizes
    levels and long-term health
   Diet pills are never safe
                       NUTRITION FOR WEIGHT MAINTENANCE
                                      AND
                               HEALTHY EATING TIPS

Eating healthy with such a busy schedule is sometimes very difficult. If you want to have the most
energy, maintain your weight and even do better in class (i.e. stay awake and pass tests….), then you
need to pay closer attention to your general nutrition habits.

Snacks are a very important part of your day. Getting snacks between meals can help prevent excessive
hunger during the day, during practice or games and can help decrease your body fat.

“Backloading” is a term used to describe a certain type of eating habit. It consists of a day when a
person does not each much during the earlier times of day and then “backloads” on calories in the
evening, eating anything and everything in sight. Oftentimes when a person backloads he/she has a
tendency to crave sweets, salty snacks and fried, fatty foods. Backloading is a bad habit to begin so stop
it before it starts. Backloading can also significantly increase your body fat levels so if one of your goals
is to decrease body fat, check your eating habits.
So you get home from classes, practice, lifting, studying and socializing and you realize that you have not
eaten since 8:00am this morning. Suddenly you are starving and you head to the refrigerator, freezer
and pantry looking for anything to eat. Before you know it, you have eaten 4 slices of pizza, a large
salad, 3 cookies and a bowl of ice cream and there is no sign of stopping. What you have just done has a
name…it is called “Backloading”. “Backloading” is when you consume a small amount of calories during
the day and “make up” for those missed calories in the evening. Oftentimes, we do not make the best
choices when we are starving, thus the cravings for surgary, sweet and fatt foods. In order to perform
your best in classes, practices and competitions, you need to plan ahead in order to prevent Backloading
and insatiable hunger.

                                                          Tips to Prevent Backloading
Tips to Prevent Backloading
                                                             PACK A LUNCH-Most likely you are on
   EAT BREAKFAST!!!-there is no excuse.
                                                              campus all day. Freeze a water bottle for the
    Make things that are fast and easy to eat,
                                                              next day and put it in your backpack with
    or things that are portable.
                                                              cold snacks. By doing that, you will have a
                                                              handy cold pack and beverage.
Fresh fruit or fruit cups, granola bar or cereal
bar, PB&J sandwich, whole wheat toast with
peanut butter, bagel with a slice of low-fat              Turkey or ham sandwich, PB&J sandwich, pita
cheese, Carnation Instant Breakfast, meal                 pocket sandwich, sandwich wrap, Campbell’s
replacement shake or Boost, Energy bar,                   soup at hand, salad, bagel sandwich, Tuna with
cereal with milk, multi-grain toaster waffles             crackers, low-fat yogurt, yogurt smoothies, string
topped with fresh berries                                 cheese, low-fat yogurt smoothie

   BE CONSISTENT-by eating consistently                     SNACK DURING THE DAY-snacking during the
    during the day, your metabolism                           day helps keep your energy level up, provides
    increases, your body fat decreases, you                   you with the extra edge for practice and
    preserve more lean muscle, your body                      competition and prevents overeating later in
    uses protein more efficiently and your                    the day. Make sure you eat at least two
    appetite decreases.                                       snacks everyday. Remember, snacking has a
                                                              beginning and an end, so portioning out your
                                                              snacks might be a good idea.

                                                          Fig Newton’s, trail mix, granola bars, fresh fruit,
                                                          canned fruit, pretzels, animal crackers, pudding
                                                          cups, crackers, low-fat yogurt, dry cereal, energy
                                                          bar, cheese cubes, mini bagel with peanut butter,
                                                          baked chips, rice cakes, low-fat yogurt smoothies,
                                                          otameal
Your best option for a snack is something that contains both protein and carbohydrates. This will keep
you satisfied for a longer period of time and prevent excessive hunger between meals.

SNACK                              PROTIEN SOURCE                       CARBOHYDRATES SOURCE

Low-Fat Yogurt w/granola                yougurt                                 granola

Saltines w/peanut butter                peanut butter                           saltines

Apple or Banana w/peanut butter         peanut butter                           apple or banana

1 cup oatmeal (1/2 cup dry)             pecans                                  oatmeal
w/ ¼ cup pecans

Cheese cubes w/pretzels                 cheese cubes                            pretzels

Low-fat yogurt smoothie                 yogurt smoothie                         banana
and a banana

½ cup trail mix                         nuts                                    raisins, M&M’s

Low-fat yogurt and a                    yogurt                                  granola bar
Chewy granola bar

Low-fat cottage cheese w/               cottage cheese                          peach
Fresh cut up peach

Cinnamon swirl rice cakes               yogurt                                  rice cake, fruit
Topped w/ yogurt and
Fresh berries

Chocolate chip rice cakes               peanut butter                           rice cakes
w/ peanut butter

Low-fat cottage cheese w/               cottage cheese                          graham crackers
Graham crackers

String cheese and wheat thins           string cheese                           wheat thins
Being an athlete is difficult. You have to manage practice, lifting, competitions, homework, classes,
tutors, community service and social time. Because of these busy schedules, we forget about one major
part of our lives and health…EATING! Below are lists of foods that are easy to snack on while walking to
class, getting ready for practice or just any other time.


Snacks for your backpack:                        Refrigerated Snacks: These are
Bagel                                            convenient to have at home or in
Low-fat Muffin                                   the dorm
Raw veggies
Graham crackers                                  Cheese cubes w/crackers
Almonds and walnuts                              Milk/flavored milk
PB&J sandwich                                    Low-fat yogurt w/cereal
Fig Newton’s                                     Bagel w/cream cheese
Dry cereal                                       Cottage cheese w/fruit
Granola bars/cereal bars                         Turkey/cheese sandwich
Pretzels                                         Fat free pudding cups
Animal crackers                                  String cheese
Peanut butter crackers
Applesauce and fruit cocktail cups
Rice cakes                                       Vending Machines:
Supplement bar (Balance, Triple                  When you’re stick in a rut, choose these
Threat, Mojo, Gatorade)                          items in the vending machines
Fresh fruit                                      Rice Krispie treats
Dried fruit                                      Cheese and crackers
Pudding cups                                     Graham crackers
                                                 Zoo animals
                                                 Peanut butter crackers
                                                 Dried fruit/trail mix
                                                 Chocolate milk
                                                 Pretzels
                                                 Granola bars
                                                 Twizzlers


                                       NOTE: The vending machine ideas are only for
                                       those times where you have no other choice. Some
                                       of them are not ideal foods but they are better
                                       choices than Fritos, Snickers or Potato chips.
Bread, Cereal and Grains                                      Protein Foods
Wheat Bagel          (great for making sandwiches)            Eggs
Sandwich bread       (Nature’s own double fiber)              Beans             (black, pinto, kidney)
Crackers             (Graham crackers, saltines, Triscuits)   Ground beef       (93-97% lean)
Cookies              (Fig Newton’s, vanilla wafers)           Chicken Breast    (boneless, skinless)
Cereal               (Cheerios, Raisin Bran, Corn Flakes,     Fish              (canned tuna, salmon, fresh
                     Kashi, honey bunches of oats,                              or frozen)
                     Frosted mini wheats)                     Nuts              (walnuts, almonds)
Dinner Rolls                                                  Shellfish         (shrimp, crab)
Granola bars         (Nature valley, Quaker chewy, trail      Soy products      (tofu, nuts, soy milk)
                     mix, Fiber one)                          Peanut butter
Hot Cereal           (Oatmeal, cream of wheat, grits)         Steak          (filet, sirloin, NY strip)
Rice                 (white or brown minute rice)             Edamame beans (frozen food section)
Pasta                (white or wheat)                         Deli lunchmeat (turkey, ham, roast beef)
Potatoes             (white, sweet or yams)
Pizza Crust          (white or wheat)                         Vegetables
Popcorn              (Smart Pop)                              Carrots           (bagged baby carrots are
Pretzels                                                                        convenient)
Tortillas            (wheat or low-carb or corn)              Corn
Tortilla chips       (multi-grain or corn chips)              Green beans
                                                              Lettuce           (romaine, spring mix, spinach
Fruit                                                                           leaves)
Apples                                                        Pasta sauce, salsa
Bananas                                                       Peas
Dried fruit          (raisins, apricots, apples, bananas,     Any and all frozen veggies
                     raisins)                                 Tomatoes           (including tomato sauce and
Frozen fruits        (berries, mangos)                                           diced tomatoes)
Fruit juice
Oranges                                                       Extras
Pineapple                                                     Avocado
Fresh berries                                                 Fruit, spread, jam
Peaches              (canned, frozen or fresh)                Ketchup, mustard, pickles
Canned fruit         (it’s own juice or light syrup)          Salad dressing (oil based, not cream)
                                                              Soups              (vegetable, chicken, beef)
Dairy                                                         Pudding, Jell-O
Cheese               (string cheese, reduced fat or part      Trail mix
                     skim)
Cottage cheese       (reduced fat)                            Frozen Foods
Milk                 (non-fat, 1% or low-fat chocolate)       Quesadillas
Yogurt               (non-fat, low-fat, frozen)               Healthy Choice, Lean Cuisine Sandwiches
Shredded cheese      (reduced fat, part skim)                 Birds Eye steamer meals
Cheese slices        (2% milk or fat free)                    Lean pockets
Cheese cubes         (2% milk)                                Multi-grain waffles
                                                              Ore-ida steam and mash potatoes
                                                              Healthy Choice, Lean Cuisine, Smart Ones,
                                                              Kashi Entrees
                                       EATING BREAKFAST
If you heard it once, you heard it a million times, “breakfast is the most important meal of the day.”
Well, it’s true. Far too often athletes do not eat breakfast because they don’t have time, are you not
hungry, don’t know what to make, etc. Breakfast will help get your metabolism fired up, get you
energized, prepare your body for workouts and prevent the feelings or fatigue, nausea and dizziness
during lifts, conditioning and practices. For those who need to gain weight, breakfast is the prime time
to get at least an easy 1,00-1,200 calories. For those trying to lose weight, a small breakfast of about
500 calories will get your metabolism started and will help you from feeling excessively hungry later in
the evening.

Below are some examples of carbohydrates, protein and hydration ideas for breakfast.

CARBOHYDRATES: These are essential to an athlete’s diet and must be included in each meal.
Carbohydrates are the body’s main source of energy and play a vital role in hydration (water “clings” to
carbohydrates).

Examples: Fruit, whole wheat toast, oatmeal, cream of wheat, whole grain cereals, pancakes and waffles
(use fruit toppings instead of butter and syrup). These items are easy to digest and are less likely to be
stored as fat.

PROTIEN: Breakfast is a good time to include a protein source. Lean protein provides the building
blocks necessary for muscle growth and recovery.

Examples: egg whites, lean ham, turkey bacon, yogurt, cottage cheese and milk.

HYDRATION: Breakfast is a good time to start the hydration process. Just 12-16 ounces during this meal
can help increase recovery and reduce fatigue.

Examples of good items for hydration: water, milk, fresh fruit, fruit juice (if you are trying to lose weight,
stick with fresh fruit and skip juice)
Breakfast is the most important meal of the day. The benefits of eating breakfast include:


       Better performance on tests
       Better concentration
       Increased lean mass (lower body fat)
       Less calories consumed later in the day
       Perform better in training and competition

Breakfast does not have to be elaborate or something long thought out. Below are different breakfast
ideas to make sure you are properly fueled for a long day of activity.


Traditional Ideas                                             Non-Traditional
 Flavored Milk and juice                                      English muffin pizzas
 Pancakes                                                     Leftover pizza, sandwich, burrito
 Eggs                                                         Grilled turkey/ham and cheese
 Waffles                                                        sandwich
 French Toast                                                 Bowl of soup
 Toast with butter and jelly                                  Lean pocket
 Breakfast burritos/tacos                                     Hot Chocolate made with skim or
 Omelet                                                         1% milk
 Canadian bacon/ham                                           Leftovers from the night before
 Fresh or canned fruit
 Cold cereal with milk
 Oatmeal, cream of wheat, Grits
 Low-fat muffins


Quick on-the-go fixes
 Cereal bars or granola bars                       PB&J sandwich on whole wheat
 Carnation instant breakfast                        bread
 Fresh fruit                                       Ensure, Boost or other nutrition
 Whole wheat bagel w/ Peanut butter                 shakes
 2 slices whole wheat toast w/ PB                  Glass of chocolate milk
 Low-fat yogurt smoothie                            low-fat yogurt w/ ½ cup
                                                     dry cereal
                                                    Fruit cup or applesauce
                    RECOVERY NUTRITION AND HYDRATION

Recovery nutrition is vital for improved athletic performance. After workouts, it is important to
replenish your body with carbohydrates and protein. Carbohydrates are important to replace the
glycogen (stored carbohydrates) you depleted during the workout and protein is essential to rebuild
and recover the muscle from damage done during the workout. A recovery snack should be
consumed within 30 minutes to 1 hour after exercise.

Many athletes struggle to stay hydrated during games, practices, conditioning and lifting.
Maintaining an adequate fluid intake is necessary for providing energy, preventing fatigue and injury
prevention. When you are dehydrated, your body temperature rises and thus your internal
thermometer continues to rise. When this happens, health risks such as dizziness, fainting,
unconsciousness, cramping and possibly death can occur. Dehydration also has a very negative
effect on concentration levels. When you can’t concentrate properly, your risk of injury is much
higher. Some athletes can lose up to 3 liters of fluid during one practice! So, make sure you drink at
least 4-6 liters of fluid each day.

Examples of good hydration sources: water, sports drinks, soups, milk, juice, fresh fruit, shakes and
smoothies

NOTE: If you have weight issues (too heavy), stick with water, G2, Propel and low-fat or skim milk

The best fluids to consume before and during exercise are sports drinks and water. Drinking soda or
fruit juices before an event may cause cramping or bloating and may give that “slosh” feeling in the
stomach
After a workout, it is important to replenish carbohydrates and protein sources. What you eat directly
after a workout can effect how you feel for the rest of the day and how you perform the next day. This
is what happens during exercise:
Carbohydrates
 Are emptied from your liver and working muscles, thus your body needs to replace them
 This will help with energy levels for the remainder of the day and prepare your body for your next
    workout
Protein
 Small micro tears occur during exercise and these need to be repaired
 Some protein after exercise will accelerate the healing process



RECOVERY NUTRITION SNACK IDEAS
   Sports drink and Trail mix
   Peanut butter and jelly sandwich
   Rice cakes with peanut butter
   Graham crackers or saltines with peanut butter
   2 cereal bars with a glass of milk
   Energy bar and sports drink
   Nutrition shake and a piece of fruit
   Nutrition shake with graham crackers
   Turkey and cheese sandwich on wheat and a banana
   Oatmeal (Quaker weight control is good because it has more protein) with fruit
   String cheese/cheese cubes with crackers
   Vanilla wafers and milk
   Mini bagel with peanut butter and a glass of milk
   Smoothie with added protein powder
   Low-fat yogurt with granola or other cereal
   Cottage cheese with fruit
   Apple or banana with peanut butter
   Bowl of cereal with milk
   English muffin with peanut butter
   Glass of chocolate milk and graham crackers
Staying hydrated may be one of the most difficult tasks during intense practices and competition.
However, keeping yourself hydrated can help maintain appropriate body temperature, maximize
performance, prevent cramping and fatigue and help give you that extra push you need to succeed.

How Fluids are Lost                                     Signs of Dehydration
   Urine                                                  Dizziness
   Respiration-breathing                                  Fatigue
   Skin-sweat                                             Light headedness
   Digestion                                              Nausea
                                                           Cramping
                                                           Decreased frequency of urination
                                                           Rapid resting heart rate
                                                           Dark yellow urine
                                                           Loss of consciousness
Hydration Recommendations                                  Weight loss
   Drink at least 16oz of fluid 2 hours                   Thirst
    Before practice or event
   Drink an additional 8oz of fluid
    15 minutes before practice or
    event                                      Hydration Top Tips
   Drink 8-10oz every 10-20 minutes              Carrying a water bottle with you throughout
    of exercise. If this is not possible,          the day and refill it often
    take advantage of time outs,                  Don’t rely on thirst. If you are thirsty, you
    substitutions and change in quarters,          are already dehydrated!
    halves, etc.                                  Drink Gatorade for activity lasting more than
   Drink a MINIMUM of 24-32oz                     60 minutes or for very intense exercise
    Within 2 hours of exercise                     lasting 30-45 minutes (intense conditioning
   If at all possible, weigh in before            sessions)
    practice or event                             Check your urine, it should be light yellow
   Drink 16-20oz of fluid for every pound         (the color of lemonade)
    lost during practice or an event. So if       Stay away from carbonation, caffeine and
    you lost 3 pounds during practice, you         fruit juices during and right before exercise.
    should consume 48-60oz of fluid                These can cause stomach aches during
   During the course of the day, consume          activity
    soups and fruit to help rehydrate             If you do not like sports drinks, take a gulp of
                                                   a sports drink and follow it with a gulp of
                                                   water. Then you will get the benefit of
                                                   electrolytes and carbohydrates without the
                                                   “cotton mouth” feel
Inflammation can occur when your body undergoes stress from workouts, injury, surgery and
illness. It can also happen if you overtrain, if you have improper recovery techniques and if you
lack rest. Symptoms include pain, heat, swelling and sometimes fever. Diets that are high in
saturated fat (fast food, for example) can aggravate inflammation. It is important to eat the
right foods, recover properly from exercise and get adequate rest to help fight the negative
consequences of inflammation.




TIPS                                                FOODS THAT HEAL
   Stay hydrated!!! You should pee                    Omega-3 fatty acids-salmon, tuna,
    every 90 minutes                                    walnuts, olive oil, almonds, flax
   Eat a diet that includes many                      Antioxidant sources-sweet potatoes,
    fruits, veggies and whole grains                    oranges, tangerines, straw-berries,
   Take a multi-vitamin if you know                    cherries, blueberries, blackberries,
    your eating habits are less than                    raspberries, spinach, broccoli, avocado,
    ideal                                               carrots, yellow squash, yellow, red and
   Increase your intake of foods                       green peppers
    that are bright in color (yellow,                  Whole grains-brown rice, wheat pasta,
    orange, red, blue) and high in                      wheat bread, oatmeal, whole grain
    antioxidants (vitamins C, E,                        cereals
    carotenoids)                                       B-vitamin sources- cereals, bread, eggs,
   Increase your intake of Omega-3                     wheat pasta, tomatoes, low-fat yogurt,
    fatty acids                                         milk, potatoes
   Increase your intake of B-
    vitamins (found in whole grain
    foods)

        NCAA BANNED SUBSTANCES AND SUPPLEMENTS

 The use of supplements has always been an item of interest for athletes. the desires to be
bigger, stronger and faster has overtaken the need to find a safe, legal and legitimate product.
The NCAA has specific requirements that athletes have to meet when making supplement
choices.

Many nutritional products contain NCAA banned substances and the Food and Drug
Administration (FDA) does not strictly regulate the supplement industry. Therefore, when you
purchase a supplement at your local store, you cannot guarantee that it is safe or legal. If you
are interested in taking a supplement or currently taking a supplement and are unsure of its
safety and effectiveness, please contact a member of the Strength and Conditioning Staff.

Creatine is one supplement that many collegiate athletes use. According to research, creatine, if
taken correctly, is a safe product that usually shows positive results. However, it is very
important to take proper dosages and to stay hydrated at all times. Carrying a water bottle with
you during the day, drinking extra fluids at meals and at night while relaxing can help prevent
dehydration while taking creatine. The most common side effects of creatine are muscle
cramping, muscle tightness, pulls and dehydration.

				
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