One of the least understood and most vital areas to physical development is that of nutrition.

The goal is to give athletes the understanding of what proper nutrition is and what methods should be followed when selecting foods. There is a great deal of information to be swallowed when speaking of nutrition and we will discuss many of these areas in this section, however, before anyone reads too far into this section they should understand the principles of optimal nutrition. TEN PRINCIPLES OF OPTIMAL NUTRITION 1. Meal Count i. 5-6 meals daily, 2-3 hours apart 1. Low fat protein sources 2. High carbohydrate, low sugar 3. Low fat dairy source 4. Fruit and/or vegetable at every meal 2. Breakfast i. As your mother taught you, breakfast is the most important meal of the day. Before you leave the house EAT BREAKFAST! 3. No Fried Foods i. 90 % Unhealthy and only 10% healthy ii. Can be expensive as well 4. Avoid High Sugar 5. Post-Workout Guidelines i. Consume fluids, carbohydrates and protein within 1 hour of completing any exercise, practice, training, game, etc 6. Eat For the Right Reasons i. Eat for energy and performance before taste 7. Protein i. Eat a protein source at all meals 8. Vegetables i. The more the better 9. WATER! WATER! WATER! i. 1 gallon per day is mandatory 10. Make It Dont Take It i. Pre-prepared foods are generally bad for you (frozen pizzas, fast food, frozen food packaged foods)

MEAL COMPONENTS There are five necessary components needed for healthy, balanced eating that will lead to optimal physical performance. They are: protein, carbohydrates, fruits, vegetables and dairy products. Each area benefits different areas of the athlete. On the following pages you will learn which foods do what for you and how these five key components, if ingested at the correct levels can make you a better athlete. PROTEIN: The two major benefits of having correct levels of protein in your diet that you as an athlete need to know are that it preserves muscle mass and it also helps in the recovery process. SERVING SIZE: 1 gram for each pound an athlete ways daily (i.e. if you weigh 200 pounds then you need 200 grams)

BEST SOURCES: Egg whites, lean meats, beans and rice (eat together), low fat dairy, peanut butter, wheat bread, protein powder (whey and soy) FOOD LIST: - All protein sources below contains 8-12 grams of protein 4 ounces of meat is about the size of a hamburger 1 chicken breast is about 6 ounces Dairy provides protein and calcium be careful about fat content Eat protein at every meal Egg whites and canned tuna are an easy-to-measure protein source

Low-Fat Protein Sources (1-6 grams per serving) Canned Tuna can Boneless / Skinless Chicken Breast 1.25 ounces Lean sirloin steak 1.25 ounces Halibut (cooked) 1.5 ounces Ground Beef (9% fat or less) 2 ounces Canadian Bacon 4 pieces Turkey Breast lunchmeat slices 2 slices Lean Ham (5% fat or less) 2 slices Egg Whites (cooked) 3 each Medium-Fat Protein Sources (6-15 grams per serving) Ham (5-11% fat) 2 slices Pork Bacon 5 pieces Smoked Turkey Sausage 2.5 ounces Ground Turkey (13% fat) cooked 4 ounce patty patty Scrambled Eggs 1 eggs Peanuts (all types roasted) cup

Bean List (1/2 cup servings) (Excellent sources of protein and carbohydrates great bang for your buck) NAME (GRAMS) Green Beans Baby Lima Beans Kidney Beans Black-Eyed Peas (beans) Pinto Beans Garbanzo Beans Small White Beans Black Beans Baked Beans Great Northern Beans Navy Beans Other Sources of Protein Peanut-Butter Sandwich Meatless bean chili Rice-Bean Casserole Beans and Tortillas Cereal and Milk Macaroni and Cheese Bread w/Sesame Seeds Yogurt Dairy List (Low-Fat 1 cup servings) NAME (GRAMS) Skim Milk 1% Fat Milk 2% Fat Milk PROTEIN (GRAMS) 8 8 8 11 11 11 CARBOHYDRATE (GRAMS) 3 5 FAT Cornbread Whole wheat pita bread Vegetables Milk PROTEIN (GRAMS) 1 6 9 2 7 7 8 7 7 7 7 24 22 22 23 20 27 18 18 20 17 CARBOHYRDATE 5

(Low-Fat Variable Serving Size) NAME (GRAMS) Low Fat Cottage Cheese ( Cup) Fat Free Cream Cheese ( cup) Fat Free Sharp Cheddar Cheese (4 slices) PROTEIN (GRAMS) 7 11 10 2 1 4 CARBOHYDRATE (GRAMS) 3 0 FAT

CARBOHYDRATE: The main source of energy that body uses for exercise / work is a carbohydrate. They need to be eaten at every meal. Simply said, Low Carbs = Low Energy. SERVING SIZE: 2-4 grams for each pound an athlete ways daily (i.e. if you weigh 200 pounds then you need 400 grams at a minimum and 800 grams at a maximum)

BEST SOURCES: Rice, grains, cereal, pasta, potatoes, beans, fruit and vegetables FOOD LIST: - The foods listed below contain 42 grams of carbohydrates (+ / - 5 grams) - Cook carbs in large amounts and store in refrigerator to cut down on preparation time - Eat at least 2 carb sources at every meal - Progressively slow down carb intake eat more in the morning than at night

Rice / Grain / Pasta List NAME SIZE Brown Rice (cooked) White Rice (cooked) Medium Sweet Potato (baked) Large Baked Potato Macaroni (cooked) Spaghetti Pasta (cooked) Whole Wheat Spaghetti Pasta Instant Oatmeal (packet) Plain Pancakes (4 inch diameter) Bread List NAME Whole Wheat Bread Whole Wheat Roll English Muffin Hamburger Bun Taco Shell Flour Tortilla (10 inch) Oat Bran Muffin (2 inch diameter) Cinnamon Raisin Bagel (3 inch diameter) Waffle ( 4 inch square) Cereal List NAME POST Grape Nuts SERVING SIZE 1/2 cup SERVING SIZE 3 slices 3 rolls 1 muffins 2 buns 7 shells 1 tortilla 1 muffins 1 bagel 3 waffles SERVING 1 cup 1 cup 1 potatoes 1 potato 1 cup 1 cup 1 cup 1 packet 3 pancakes

KELLOGS All Bran Low Fat Granola

cup cup

FRUIT: You should have at a minimum, 3 servings of fruit per day. Fruit can be a source of quick energy and contains sugars, vitamins, minerals and fiber. SERVING SIZE: BEST SOURCES: FOOD LIST: sugar) Fruit List NAME Medium Apple w/peel Applesauce Dried Apple Rings Apricots Banana (small) Fresh Blackberries Fresh Blueberries Cantaloupe Wedge Fresh Sweet Cherries Medium Grapefruit (pink, red, white) Thompson Seedless Grapes Kiwi (medium) Mango Nectarine Orange (medium) Papaya (medium) Peach (medium) Pear (medium) Pineapple Chunks Plums (medium) Seedless Raisins Large Strawberries Watermelon Slice (1/16 slice) Juice List NAME Apple Juice Cranberry Juice Grape Juice Grapefruit Juice SERVING SIZE 3 Fluid Ounces 2.5 Fluid Ounces 2 Fluid Ounces 4 fluid ounces SERVING SIZE 1 apple 1/3 cup 2 rings 2 apricots banana cup cup 2 wedges 8 cherries grapefruit 1/3 cup kiwi mango 2/3 nectarine 2/3 orange 1/3 papaya 1 peach 1/3 pear cup 1 plum 24 raisins 8 strawberries slice Three servings at a minimum on a daily basis. Fresh fruit, dried fruit - Each fruit choice below contains 10 grams of carbohydrates. - Apples and oranges are great for extended energy - Bananas and grapes are great immediately following a workout (high

Pineapple Juice Orange Juice

2.5 fluid ounces 3 fluid ounces

VEGETABLE: You should have at a minimum, 3 servings of vegetables per day. Vegetables provide fiber, carbohydrates, vitamins and minerals. SERVING SIZE: vegetables is Three servings per day 1 cup raw vegetables or cup cooked

equivalent to one serving. BEST SOURCES: Steamed, fresh or frozen. FOOD LIST: - Each vegetable choice below contains 5 grams of carbohydrates and is high in fiber - Vegetables fill your stomach but dont overload your calorie intake - Eat later in the day with protein to avoid excess carbohydrates due to hunger - Eat 3-5 servings per day Vegetable List NAME Artichoke Asparagus Bean Sprouts Beets Broccoli Brussels Sprouts Cabbage Carrots Cauliflower Celery Cucumber Eggplant Green Onions Greens (collard, kale, mustard, turnip) Mushrooms NAME Okra Onions (red, white, yellow) Pea Pods Peppers (all varieties) Radishes Salad Greens Sauerkraut Spinach Summer Squash Tomato Turnips Water Chestnuts Watercress Zucchini

HYDRATION Water is involved in nearly every bodily function from digestion to recovery to chemical balancing within the body. It makes up 60% of total body weight. These two facts should make it imperative to understand the benefits of water, however many athletes overlook its importance. Common consequences of dehydration are the following: overheating, fatigue, cramping, decrease in speed and quickness, headaches and dizziness. In addition to those your body burns it muscular energy when it lacks the fluids necessary to sustain performance. In other words, the energy ready to help provide power and speed must be used just to continue working out as opposed to reaching a maximum level of work. AVOIDING DEHYDRATION - Drink water before you get thirsty - Monitor body weight before and after all workouts Replace lost body weight with 2 cups of water for every pound lost - Consume 1 gallon of water per day - Load carbohydrates 3-4 days before competition and maintain carbohydrate intake during training. o By doing so your body will store more fluid as complex carbohydrates (rice, oatmeal, pasta, etc) have a high water content - Prehydrate: Drink extra water before competition 1 pint per hour in the final two hours preceding competition - Replace fluids and electrolytes during exercise o Drink all cold water you can during exercise o Drink sports drink at midpoint of exercise for electrolytes - Fluid needs are based upon activity level: In other words, the more you workout, the more fluids you will need. Drink 1 gallon per day to be safe.

MEAL PLANNING When selecting choices from the food lists on the previous pages many become overwhelmed by the question of where do I begin? This section is designed to give you a blue print for food selection to make the process simple and efficient. There are some key principles to keep in mind while selecting foods and planning your diet. They are: 123to Eat 5-6 small meals daily Eat the bulk of your calories at the beginning of your day Balance your day that is, dont eat all your carbs in one sitting. All food choices need spread throughout the day

Use the checklist below to determine if you are eating all of the essentials that you need for optimal physical performance. Make a copy of this page USE IT EVERY DAY!!! Meal 1 Breakfast Carb #1 Carb #2 Fruit #1 Fruit #2 Dairy #1 _____________________ _____________________ _____________________ _____________________ _____________________ Meal 5 Dinner Carb #10 Carb #11 _____________________ _____________________ Meal 4 Mid-Afternoon Mini Meal Carb #8 Carb #9 _____________________ _____________________

Veggie #2 _____________________ Protein #4 _____________________ Dairy #3 _____________________

Protein #1 _____________________

Meal 2 Brunch Carb #3 Carb #4 Carb #5 Fruit #3 Dairy #2 _____________________ _____________________ _____________________ _____________________ _____________________

Veggie #3 _____________________ Protein #5 _____________________

Protein #2 _____________________

Meal 3 Lunch after 9PM) Carb #6 Carb #7 _____________________ _____________________

Meal 6 Late Night Mini Meal (Not Carb #12 _____________________

Veggie #4 _____________________ Veggie #5 _____________________ Protein #6 _____________________

Veggie #1 _____________________ Protein #3 _____________________

*** ARE YOU HYDRATING??? DRINK 1 GALLON PER DAY ***