Red Mountain Football Nutritional Quick Reference

WHAT YOU NEED PRE AND POST WORKOUT The Right Time and the Right Amount - when you are consistently training hard, your recovery meal(s) may be the most important meal(s) you have during the day. Pay special attention to these meals, but still shoot for 5-6 meals throughout the day. Timing 30 Minute to 1 Hour Pre-Workout (Snack) Within 15 minutes Post Workout (Recovery) Within 1 Hour Post-Workout (Snack) Within 3 Hours Post Workout (Meal) Carbs 25-50 grams 25-50 grams 25-50 grams 50-100 grams Protein <10 grams 15-20 grams 15-20 grams 50 grams Pre-Workout Foods 1 sports bar cup nuts + cup raisins or craisins 1 yogurt Small bowl cereal 1 PBJ on wheat 16 ounces chocolate milk 1 oatmeal packet 1 meal replacement shake Post-Workout Foods Supplements Rockin Refuel shakes Protein powders juice, milk, smoothies Sports bars & fluids "Real food Chocolate milk Trail mix & Gatorade Yogurt, granola bar

Water
Water replenishment is the most Important factor during exercise. Your body will always sacrifice muscle function for temperature regulation. Drink a minimum of 1 to 1.5 gallons/day. Flushes out metabolic waste products Maintains the bodies cooling system Prevents muscle cramps, strains and pulls

3-Step Meal Builder & Grocery Store Checklist

*Choose foods from each step to create an optimal meal for PERFORMANCE ENHANCEMENT!

Sleep
- You need to be getting 7-8 hours a night - 20-30 minute naps during peak activity - Decreased energy reduces your body's Ability to store glycogen - Worse decision making and reflexes. - Not getting enough sleep can increase levels of cortisol - Unneeded stress on the immune system

Step 1 (Snacks)
Build and Maintain Immune System Fruits Vegetables Strawberries Green/Yellow/Red Blueberries Peppers Grapefruit Green Beans Pineapple Asparagus Peaches Zucchini Oranges Broccoli Bananas Spinach Kiwi Carrots Nuts and Extras
(Peanut Butter, Almonds, Cashews, Pecans, pistachios) (Olive Oils, Vinegar, Garlic, Black Pepper)

Step 2 (Carbs)
Fuel Body (Energy) Cereal Granola Raisin Bran Shredded Wheat Oatmeal Rice & Potatoes Wild Brown Rice Sweet Potatoes Red Potatoes White Rice Beans Black Beans Garbanzo Beans Pinto Beans Kidney Beans Pasta Whole Wheat Pasta Enriched Pasta Soy or Egg Noodles Mac-Cheese Breads 100% Whole Wheat Multi-Gran Wheat Tortillas Any Oat Bread

Step 3 (Meat)
Building Blocks (Create New Muscle) Lean Meats Seafood Chicken Breast Salmon White Turkey Meat Tuna in Water Pork Tenderloin Shrimp 93/7 Ground Beef Trout USDA Select Cuts Scallops USDA Choice Cuts Herring Wild Game Meats Halibut Dairy Others 1-2% Milk Whey Protein Cottage Cheese Eggs (Egg Whites) Greek Yogurts Beans Chocolate Milk Soy Products

Supplements
Supplements are just thatSupplemental!! Whole foods should supply basic total caloric intake of an athletes diet. Choose supplements that are high quality, professional grade. There is no magic pill formula to success!! A good Multi-Vitamin will go a long way Whey Protein, Creatine, BCAA, Glutamine

Red Mountain Performance Diet Priority Pyramid

SLEEP - You need an average of 7-8 hours each night, try and work in 20-30 minute naps during high intensity training days Water - 16-24 oz. before, 8-12 oz. every 20 minutes during, 2 ounces for every pound after Lean Proteins - Skinless, grilled, baked meats, non-low fat dairy, energy/recovery bars Fruits - Whole, fresh, dried, 100% juice, canned if in own juice (no syrup) Vegetables - Fresh raw, steamed, cooked, frozen, canned Grain Carbohydrates /Fruit & Vegetable Juices - Complex carbohydrates and whole grains Unsaturated Fats - Seeds, Nuts, liquid cooking oils Supplements - After staff Consultation Junk Food - Created to make money, not to build muscle (Portion control)

Red Mountain Football Nutritional Quick Reference

WHAT DO YOU NEED CALORICAL TO GAIN LMM BW BMR CAL 120 1315 2815 125 1369 2869 130 1423 2923 135 1477 2977 140 1531 3031 145 1585 3085 150 1639 3139 155 1693 3193 160 1747 3247 165 1801 3301 170 1855 3355 175 1909 3409 180 1964 3464 185 2018 3518 190 2072 3572 195 2127 3627 200 2181 3681 205 2236 3736 210 2290 3790 215 2345 3845 220 2400 3900 225 2454 3954 230 2509 4009 235 2563 4063 240 2618 4118 245 2672 4172 250 2727 4227 255 2781 4281 260 2836 4336 265 2890 4390 270 2945 4445 275 3000 4500 280 3054 4554 285 3109 4609 290 3163 4663 295 3218 4718 300 3272 4772 How Much Protein, Carbohydrates and Fats should I be getting?
Name: BW:
PRO (4kal/G)

Sample Meal Plan 4000 Calories

Breakfast Raisin Bran Bagel Cantaloupe Hash Browns Egg Wheat Toast Jam Orange Juice 1% Milk Lunch Orange Juice Fruit Cocktail Green Beans Cooked Mixed Vegetables Pasta w/Meat Sauce Dinner Roll Lite-line Cheese Sweet Potato Baked Diet Soda Dinner Tea Baked Potato Peas-canned Steak-lean Whole Wheat Roll Jell-O w/Fruit Snacks Apple Chocolate Pudding Protein Refuel Daily Totals Serving
1 cup 1 1 cup 1 2 slices 2 Tbl. 8 oz. 12 oz.

Healthy Fast Food Choices

MacDonald's Grilled Chicken Deluxe (hold the special sauce) Grilled Chicken Salad (low-fat dressing) Pancakes w/ syrup Taco Bell Grilled Chicken Burrito (no cheese or sour cream) Grilled Chicken Soft taco Grilled Veggie Fajita Bean Burrito Have as much lettuce, tomato, and salsa as you would like Burger King BK Broiler Chicken Sandwich (no mayo or special sauce) Chicken Salad (low fat dressing) Chipotle Bowl - Brown Rice Fajita Vegetables Grilled Chicken, any of the salsa, s (no cheese sour cream or guacamole) Arbys Roast Chicken deluxe (no mayo) Roast Turkey Deluxe (no mayo) Roasted Chicken Salad Wendys Daves Grilled Chicken (no mayo or special sauce) Grilled Chicken salad Garden Veggie Pita Panda Express Steamed White Rice Teriyaki Chicken, Mongolian Beef, or Shrimp Steamed Vegetables Stay away from the appetizers Pizza Order a pizza that is thin with extra meat and extra vegetables less crust, less cheese, pile on vegetables, Subway Grilled Chicken or Turkey 6" or 12" on flatbread All the vegetables, stay away from sauces, use oil and vinegar Tea to drink Baked Chips

Serving
8 1 1 2 3 1 12 oz. oz. oz. cup cup cup cup

Serving
12 2 5 2 1 oz. med. cup oz. cup

Serving 1 1 cup 1

Cal 130 200 82 355 82 122 110 112 132 1325 Cal 112 194 16 58 332 238 156 115 1 1221 Cal 3 290 68 300 180 186 1027 Cal 96 310 300 4279

ProCal 14 28 8 19 26 21 1 7 53 177 ProCal 7 4 4 12 74 23 88 8 0 220 ProCal 0 32 16 176 28 11 263 ProCal 0 32 100 792 17%

FatCal 5 18 3 163 52 14 2 4 3 264 FatCal 4 3 1 2 105 54 59 0 0 228 FatCal 0 4 3 108 18 68 201 FatCal 9 72 50 824 19%

CarbCal 120 152 81 180 2 92 112 100 75 914 CarbCal 100 187 14 50 155 156 7 112 0 795 CarbCal 3 260 51 0 145 115 574 CarbCal 96 216 150 2745 64%

% of daily calories

Snack ideas to carry in your back pack, to have between classes, or take with you on road trips
- Trail mix (nuts, cereal, dried fruit, choc chips) - Wheat bread sandwiches or subs with PBJ or meat/cheese - Dry Whole Grain Cereal such as Kashi, Wheaties, Raisin Bran Flakes, or Fiber One - Drinkable Yogurt - String cheese or cheese cubes - Fresh fruit Apples, bananas, oranges, grapes, blueberries or raspberries - Beef jerky (Original) - Applesauce (no sugar added) or a fruit cup (not in Syrup) - Nuts almonds, walnuts, cashews or pecans are your best choices - Granola Bars - Beans and rice (in tupperware) - Bagel with sliced cheese - Yogurt-covered raisins or pretzels - Sports bars (Gatorade Marathon Bars, etc) - Met-Rx RTDs - Mix 1 - Clif Bars - Rockin' Refuel

CAL:
CHO (4kal/G) FAT (9kal/G)

25%

60%

15%