Tour the weight room
| Warm Up/Mobility | Nutrition | Exercises | Staff | Internships | Pictures/Video |
Performance Diet
An adequate diet will allow athlete's to train and compete to the best of their ability. These guidelines are recommendations that will help you better understand what you are eating, when to eat it, and how it will affect you.
MACRONUTRIENTS
Protein- 20-30% of daily caloric intake. 1g protein= 4 calories. Protein is broken down in amino acids used for growth and tissue maintenance.
Aerobic Endurance: 0.8-1.4 g/kg of Bodyweight. Example: .8g/2.2lbs x155 lb. athlete = 77.5 g of protein/day.
Strength, Sprint, Skill: 1.0-3.0 g/kg of Bodyweight. Example: 1.0/2.2lbs. 200 lb. athlete = 181.8 g of protein/day.
Sources of Protein: Fish/Chicken/Turkey/Lean Beef/Nuts/Dairy Products
Note: Proteins are an essential part of your daily diet, but are a poor source of energy and excess amounts are converted to carbohydrate, stored as body fat, or excreted in the urine. More protein is needed for higher intensity sports for cellular repair and tissue growth.
Carbohydrate- 45-65% of daily caloric intake. 1 g carbohydrate= 4 calories. The primary source of fuel the body uses during intense activities. Carbohydrates provide energy for basic body functions, nerve transmissions, and muscular contractions.
Aerobic Endurance: 8.0-10.0 g/kg of Bodyweight. Example: 8.0g/2.2lbs. x155lb athlete =563.64g of carbohydrates/day.
Strength, Sprint, Skill: 5.0-6.0 g/kg of Bodyweight. Example: 5.0g/2.2lbs. x200lb athlete =454.55g of carbohydrates/day.
Sources of Carbohydrates: Fruit/Green Leafy Vegetables/Whole Grain Cereal, Bread, Pasta /Sweet Potato Pasta/Legumes (Beans)/Rice
Note: Athletes working for longer durations need more energy. Individualizing carbohydrate intake by sport, training, and diet history is essential.
Lipid (Fat) - 15-25% of daily caloric intake. 1 g= 9 calories. 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 proper development of the brain, nervous system, and production of hormones.
Athletes: .55-1.1 g/kg of Bodyweight. Example: .55g/2.2lbs x155lb athlete = 38.75 g of protein/day.
Sources of Fat: Oils/Nuts/Seeds/Dairy/Fish/Margarine/Mayonnaise
Note: Reducing fat below 10% of daily requirements or diets with little or no fat actually worsen lipid profile and decrease testosterone, which decreases metabolism and muscle development.
MICRONUTRIENTS
Vitamins- Act as regulators and catalysts for body functions. They also assist in the utilization of other nutrients.
Minerals- Act as catalysts for body functions. Included in these functions are muscle response, nerve transmission, digestion and utilization of other nutrients.
Note: Inadequate diet may require use of a multi-vitamin to get the micronutrients your body needs. Adequate diet will ensure proper vitamin and mineral intake.
Fluid- Water is probably the MOST IMPORTANT. Water is essential in the digestive process and aids in the transport 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. Water makes up about 45%-70% of a person's bodyweight. Water effects athlete performance more than any other nutrient.
MAINTAIN, LOSE, GAIN
Maintain- Male: 17-23 calories per pound of bodyweight. Example 200 lb. x 17 calories= 3,400 calories to maintain bodyweight depending on activity level.
Female: 16-30 calories per pound of bodyweight. Example 130 lb. x16 calories= 2,080 calories to maintain bodyweight depending on activity level.
Gain- Extra 350-700 calories a day would support a 1-2 lb. weekly gain in lean tissue as well as meet the energy requirements for training.
Lose- Reducing 500-1,000 calories a day would support a 1.1-2.2 lb. weekly loss. The maximum rate of fat loss is about 1% of body mass per week.
MEALS
You should eat 6-7 meals a day. Breakfast should account for almost 1/3 of your daily caloric intake and your last meal should be the smallest. Eating more often speeds up your metabolism. Eating big meals only when you are hungry will cause a tendency for the body to store more fat. Eating small meals throughout the day will give the body the energy it needs to fuel and help the body recover. Skipping meals will cause you to lose more muscle than fat.
DRINKING
You should be drinking water throughout the day. Prior to event, you should consume 16 oz. or .5 L. Drink 6-10 oz. during event every 10-20 minutes depending on conditions. Replenishing fluids post event is important for recovery for the next event or session. Weighing in and out afterwards will tell you how much fluid you have lost. .5 L or 16 oz. per pound lost will ensure rehydration. Use sport drinks or electrolyte replacement drink as needed and you know your body can tolerate them. Do not allow thirst to guide how much fluid you should be taking in.
POST-EXERCISE
There is an hour window of opportunity where your body can uptake more nutrients than under normal circ*mstances. So, higher than normal in-take of macronutrients, micronutrients, and fluid will enhance your recovery and in turn your growth.
1) Eat every 3 hours. Increase your metabolism, balance blood sugar, build muscle, and lower body fat.
2) Eat complete lean protein with every meal. 3 oz. of protein contains about 20 g. Choose things that either swims or walks on two legs.
3) Eat vegetables and fruit (high glycemic carbohydrates) with any meal. Eat other carbohydrates such as bread, pasta, rice, potatoes, beans (low glycemic) only after exercise.
4) Eat healthy fats. Stay away from trans-fat and limit saturated fats or animal fats. Oils and nuts, stay away from roasted.
5) Limit fruit juices and condiments.
There are no shortcuts. If you do not take the time to fuel your body properly, you will not recover from your workouts or be able to perform when the time comes. Discipline is a characteristic of all athletes and should be carried out in all that we do.
