NUTRITION

Unlike the typical college student, you have goals and dreams that require 100% of your
effort, determination, and discipline. While many of you understand how important this is in
regards to physical conditioning, you must also understand that these same principles apply to
your eating habits. As athletes, you must have a general understanding about diet and dietary
habits in order to perform at your optimum level. Although a goal for many of you is to get you
bigger, we want the weight you gain to be lean muscle. Excess weight in the form of fat reduces
speed and endurance of any athlete.
There are facts the FDA (Food and Drug Administration) and AMA (American Medical
Association) put out on nutrition. The following are selected facts that you should strive to
understand:

1) EAT A WELL-BALANCED DIET A well-balanced diet should consist of
approximately 60% complex carbohydrates, 15-20% protein, and 20-25% healthy
fats.
a. Three Basic Steps:
i. Eat antioxidant-rich fruits and vegetables
1. At least 3-5 servings of fresh vegetables every day
2. At least 2-3 pieces of fresh fruit every day
ii. Eat energy-supplying carbohydrates
1. Complex carbs will give you the most sustained energy
throughout the day
iii. Eat lean protein sources
iv. Eat healthy fats
b. Examples of Complex Carbs:
i. Quinoa
ii. 100% whole-wheat products (breads, grains, pasta)
iii. Potatoes (preferably sweet potatoes)
iv. Rice (preferably brown rice)
v. Vegetables
vi. Fruit
c. Examples of Protein:
i. Fish
ii. Poultry
iii. Beans
iv. Meat
d. Examples of Healthy Fats:
i. Nuts
ii. Nut butter (e.g. almond butter, peanut butter)
iii. Oils (preferably olive oil)
iv. Avocados
v. Fatty fish (e.g. salmon)
vi. Ground flaxseeds

2) DONT SKIP MEALS It is important to maintain consistent food intake
throughout the day. The weight-regulating mechanism in your body can be thought
of as the Set Point, similar to the thermostat in a home. Skipping meals to lose
weight is counter-productive. The body protects itself from starvation by lowering
the Set Point, or slowing down its metabolism. Therefore, regardless if you are
trying to lose body fat or gain muscle you should eat 4-7 meals a day. Your portions
should be smaller if you are trying to lose weight, and should be bigger if you are
trying to gain weight. A good way to ensure that you maintain constant blood sugar
levels throughout the day and to encourage protein synthesis instead of fat storage is
to eat every three hours.

3) REFUEL It is vital to both repair muscle, tendons, and ligaments damaged physical
activity, as well as replace energy stores. There is a window of 30 minutes after
exercise that is critical in the refueling process. During this window, your body is in
dire need of nutrients, and therefore your body is able to maximize the absorption of
carbs and protein.
a. Optimal intake of carbs and protein after a workout is:
i. Carbs: 50-100 grams
ii. Protein: 15-25 grams
b. Recommended post-workout food combinations:
i. Two cups of low-fat chocolate milk and a banana
ii. Two cups of Powerade and a peanut butter and jelly sandwich
iii. One bagel and a part-skim mozzarella string cheese
iv. Eight ounces of low-fat yogurt and cup granola
v. Two cups of cereal with skim or 1% milk
4) ARE LARGE AMOUNTS OF PROTEIN ESSENTIAL? Protein is the most
poorly understood and possibly the most abused nutrient by the athletic community.
The recommended daily allowance (RDA) for protein is calculated as follows: 1 gram
of protein per 2.2 lbs of body weight per day. Therefore, a 220 lb. sedentary man
only needs 100 grams of protein per day. This is equivalent to 16 ounces of meat.
Athletes engaging in intense physical activity require an intake above the RDA. A
safe and adequate recommendation for an athlete is .7 - 1.0 grams of protein per 1.0
lb of body weight per day. This means a 220 lb athlete requires 154 to 220 grams of
protein per day. The majority of athletes will meet these needs if they are consuming
3 to 4 meals and 2 to 3 snacks a day. You should attempt to meet your nutritional
needs through whole foods. Nutritional supplements should be thought of for
convenience purposes (e.g. take immediately after workout before you have a chance
to eat a meal; take during class).

5) ARE VITAMIN AND MINERAL SUPPLEMENTS NECESSARY? If your diet
is not balanced, a vitamin-mineral supplementation may prove beneficial. However,
as with protein, you should attempt to consume adequate vitamin and mineral intake
levels via whole foods.

6) WEIGHT REDUCTION Weight reduction is a simple mathematical formula. For
every 3,500 calories burned above your basic metabolic rate (the amount of calories
needed to survive) you lose 1 lb of fat. These 3,500 calories burned can come from a
reduction of food, increased exercise, and/or a combination of both. Maximally, the
human body can only lose 2-3 lb of fat per week. Any additional weight loss would
come from lean tissue (muscle) and water. A combination of exercise and food
reduction is the most sensible approach to weight reduction.
a. Helpful Tips:
i. Eat more fruits and vegetables
ii. Limit fast food intake or make healthy fast food choices
iii. Drink more water
iv. Limit your amount of soda, sweets, candies, desserts, and other simple
sugars
v. Do not eat any fried foods
vi. Do not drink any alcoholic beverages
vii. Buy lean cuts of meat
viii. Trim off excess fat from meats
ix. Don't fry food bake, broil, poach, steam, etc. instead
x. Use unhealthy fats sparingly butter, mayonnaise, salad dressings,
etc.
xi. Use skim or low-fat milk products
xii. Choose low-fat salad dressings

7) LEARN TO READ FOOD LABELS
a. Name The name of a food can be misleading. Check the ingredients label to
be sure.
b. List of Ingredients Ingredients are listed in descending order by weight.
c. Datemark Must appear on the product. Use by means that the product
must be used before that date and should not be on sale after that date. Best
before means that the product is safe after that date, but the food may no
longer be at its best.
d. Nutrition Information You can check out the energy (calorie), protein,
carbohydrate or fat content. Nutritional labeling is not required unless
products make a nutritional claim such as low in fat where nutrition
information must then be shown to back up the claim. Some manufacturers
compare amounts to the recommended daily allowance (RDA). It is best to
use the label as a guide.
e. Serving Size The serving size of a packaged product is measured in pieces
of product, percentage of the package, or cups, and the metric equivalent is
usually in grams. This is important because if the product is small like a
cookie or pastry, you can see the size of the portion before you eat it. If the
product is measured in cups, a percentage of the package, or in grams, it is not
easy to determine how big a portion will be. For liquid products, teaspoons,
tablespoons, fl oz (fluid ounces) and the metric equivalent (usually ml
[milliliters]) are used. You should become familiar with the size of each
serving you are consuming. When reading or comparing labels, pay very
close attention to the size of the serving, because the serving size of some
products may be small to make the product more attractive.
f. Serving per Container The serving per container information will tell you
how many servings are in the container or package. To get a better picture of
a portion, try multiplying the serving size by the number of servings per
container. For example, if a bag of chips contains 10 servings, and you eat
the bag, you must multiply all the nutrients (fat, sodium, etc.) and calories by
5 to get an accurate count of how much you have eaten.
g. Amount per Serving This section contains the amount of calories for each
serving of the product and amount of those calories that come from fat. If you
are counting the number of calories you are eating in a day, you must multiply
the amount on the left side of the label (calories per serving) by the number of
servings you ate. This will give you the total number of calories you ate.
Finally, add this number to your total calories intake for the day.
h. Calories from Fat Indicates how many calories in each serving come
from fat. Percentage of fat from calories should be around 30% for the
average individual. However, 20% would be a better amount if there is
concern about being overweight. To figure this out, multiply the calories
from fat number by 5 for (20%) or by 4 for (25%). If the number you get is
more than the number of calories on the left side of the Nutrition Facts
label, this product contains more fat than you need. If the number you get is
less than the calories, that product contains a healthy amount of fat per
serving.
i. *The closer the number of calories from fat is to the actual
calorie, the more fat that food contains. Example: In a can of
Chef Boyardee Spaghetti and meatballs there are 270 total calories,
and the calories from fat are 100. To find out if this is greater or less
than 20% you would take 5 and multiply it by 100, which would equal
500. The number 500 is greater than the total calories, which are 270.
From this we can determine that this product is too high in fat for a
person whos diet is consisting of only 20% of fat.
i. EXAMPLE LABEL



8) HYDRATION Water is the most critical nutrient for growth, development, and
overall health. It is the most abundant nutrient in your body, and is the medium
through which all energy reactions take place. Water is needed for digestion,
absorption, circulation, excretion, maintenance of body temperature, and functioning
of every living cell. About 60% of the bodys weight is water, and muscle is
comprised of over 70% water! Sweating from workouts causes a loss of total body
water. Adequate water intake is essential to ensure transport of vitamins, minerals,
and carbohydrates to the muscles. An easy way to monitor water intake instead of
counting cups is to carry a water bottle with you at all times and to drink fluids at
each meal. Another way you can monitor your hydration status is to observe your
urine output. If your urine is light in color, and you are going to the bathroom every 2
to 4 hours, you are probably drinking enough.
a. Hydration and Physical Activity Approximately two hours prior to an
intense workout or competition, at least 2 cups (16 oz.) of fluid should be
gradually ingested. During activity, 0.5-1 cups of cool (50-59 degrees
Fahrenheit) fluids should be ingested every 15-20 minutes. Water is fine, but
for intense exercise lasting longer than one hour, a sports drink may be a
better choice (e.g. Gatorade, Powerade). Upon cessation of exercise, 1-2 cups
of fluid should be ingested for every pound of body weight lost.
b. Dehydration can:
i. Raise your body temperature
ii. Make your body work harder than it normally would
iii. Cause headaches, dizziness, and/or fatigue
iv. Lead to muscle cramping
c. Monitor yourself for early signs of dehydration:
i. Urine should be light-colored (clear to pale yellow) with little odor. If
it is a golden color and has a strong odor, you are dehydrated.
ii. Sore throat, dry cough, and a hoarse voice may all be additional signs
of dehydration.
iii. Even a very slight amount of dehydration will decrease
performance dramatically!

9) HEAT ILLNESS Be aware of the signs and symptoms of heat illness, including:
headache, nausea, dizziness, rapid pulse, muscle cramps, disorientation, and red, hot,
dry skin. An athlete with any of these symptoms should cease activity, go to a cool,
shady area, and either sit or lie down in a supine (on back) position, with feet slightly
elevated. Gradually sip on cool liquids. Never resume activity until all of the
symptoms have passed and qualified medical clearance has been granted.

Other tips:

10) FOR EATING AT HOME FOLLOW SOME TIME-SAVING TIPS:
a. Cook extra batches of food
b. Store leftovers in plastic bags or Tupperware
c. Reheat food in microwave
d. Use canned meats such as chicken, salmon, or tuna for time savers

11) BEST RESTAURANCT CHOICES
a. Appetizers: Fruit, shrimp cocktail, vegetables w/ salsa
b. Breads: Any without butter or margarine
c. Soups: Broth-based, vegetable, bean, minestrone (creamy soups are high in
fat)
d. Salads: Dressing on the side (preferably low-fat). At the salad bar watch the
goodies (croutons, shredded cheese, bacon bits, etc.)
e. Seafood or Poultry: Baked, roasted, broiled, or poached. Request that it be
cooked in wine, tomato juice, lemon juice, or a little olive oil
f. Beef: Trim off all the fat. Request gravy or sauce on the side. Try to limit
portion eaten to 8-12 oz.
g. Potatoes: Limit what goes on them. Request salsa, barbecue sauce, ketchup
for flavorings
h. Pasta: With marinara sauce
i. Rice: Steamed if possible
j. Vegetables: Request steamed, boiled, or stewed served with lemon, herbs, or
fancy mustards
k. Dessert: Sherbet or sorbet, fruit, frozen yogurt, or ice milk

12) HELPFUL REMINDERS FOR DINING OUT:
a. Ask questions
b. Request changes or substitutions
c. Ask for sauces on the side
d. Ask for low-fat condiments to spice up a meal
e. Eat smaller portions
f. Order an appetizer as a main serving
g. Alcohol is high in calories!

13) DAILY CHECKLIST (modified from the Florida State Sports Nutrition Department):
a. I ate breakfast
b. I ate at least 3 balanced meals
c. I ate at least 2-3 nutritious snacks
d. I ate 2-3 pieces of fruit
e. I ate 3-5 servings of vegetables
f. I ate a lean source of protein in each meal
g. I ate a source of carbohydrates in each meal and snack
h. I ate foods that were low to moderate in fat
i. I drank water regularly throughout the day
j. I refueled within 30 minutes following every workout today


Weight Gain SelfTest
*Courtesy of Dan Riley, Houston Texans

Before you ask about supplements, be sure you are disciplined enough to do the
basics.
Some players have a difficult time gaining and/or maintaining weight, especially during the
season. Others complain of fatigue and a lack of energy. These may be signs of inadequate caloric intake,
and/or low carbohydrate consumption.
The active athlete requires a significant number of calories. The key is to make sure you are
eating enough calories to generate maximum gains in strength, and recover completely from exercise,
practice, and games. To reach your full potential physically you must develop a disciplined approach to
eating and sleeping. How disciplined are you?
DO YOU...
. Eat breakfast seven days a week?
. Consume at least of your daily caloric requirements at breakfast?
. Eat at least three meals a day at approximately the same time?
. Consume a nutritious snack at mid-morning and mid afternoon?
. Eat three to five pieces of fruit a day?
. Eat at least one vegetable a day?
. Consume 60% of your calories from carbohydrates?
. Consume only 25% of your calories from fat?
. Eat from all five food groups?
. Consume 20 to 30 grams of fiber a day?
. Consume your necessary daily caloric intake before the day is over on game day?
. Consume 300 grams of complex carbohydrates immediately after a game or practice to
expedite the recovery process?
. Eat a post-game or a post-practice meal high in carbohydrates (and calories if necessary)?
. Eat enough calories every day during the season or during heavy workout periods to maintain
your bodyweight?
. Drink at least 8 (8 oz) glasses of water/day?
. Go to bed about the same time each night?
. Wake up at approximately the same time each morning?
. Avoid the habit of sleeping in?

If you cannot answer yes to all of the above you will make it more difficult to maintain
or increase your bodyweight. Be a calorie counter.
Formula to gain 1 pound/week is: your bodyweight x 20. This comes out to your daily
caloric needs. Example : 250 lbs. x 20 = 5,000 calories per day. And of those 5,000 calories per
day, 60% should be carbohydrates, 25% should be fats, and 15% should be proteins.