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25 NUTRITION AND RECOVERY
“Make the Play” Advanced Nutritional Plan “Make the Play” Basic Nutritional Plan C. Pre-Competition Eating D. Rest and Recovery
“MAKE THE PLAY” ADVANCED NUTRITIONAL PLAN Food is far more important than just something you eat for pleasure or to appease your hunger.A. • They are carbohydrates. bad. and fatty acids) and sent into the bloodstream. • It is a potent drug that you’ll take at least three times a day for the rest of your life. and water. or indifferent effect on your body for th e next four to six hours. • Every time you eat. • A correct balance between different types of food must be consumed to supply the necessary nutrients. limit fat storage. Seeds and Nuts With Your Meal. vitamins. such as an excessive increase of body fat. Proper nutrition becomes important for an athlete in training because the body requires six separate types of nutrients in order to function properly. minerals. • The various foods contain assorted proportions of these six nutrients. • Once food is broken down into its basic components (glucose. • An imbalance of these nutrients may cause undesirable adaptations. A three step shopping list is included as a guideline to properly select food when grocery shopping: 1. proteins. it has a more powerful impact on your body and your health than any drug your doctor could ever prescribe. you are taking very strong medicine. which can have a good. Almonds Avocado or Guacamole Corn Oil Mayonnaise Olive Oil Peanut Butter Broccoli Cantaloupe Dried Papaya Red Peppers Red Marinara Salsa Brussels Sprouts Peanuts Salmon Soybean Oil Sunflower Seeds or Oil Walnuts Tomato Juice Tomato Sauce Tomatoes V8 (Vegetable Drink) Water Squash Mangos Fats Vitamin E Vitamin . Vegetables. fats. amino acids. and improve performance. Step One: Incorporate Fruits. The following three steps ensure the proper balance of nutrients to increase lean muscle mass.
wounds would not heal and bones would not grow. 2. Many of the natural sources of vitamins and minerals from fruits and vegetables are not available in supplemental form. Lack of Vitamin E in the diet would cause a deterioration of cells in the body including muscle tissue. 2. They also act as CO-enzymes playing a part in a variety of energy reactions. fresh produce are especially important for athletes during intense training to aid recovery. one of which is digestion of proteins. . 2. B. Without it. and seeds provide a variety of vitamins and minerals to the diet in addition to calories from carbohydrates and fats. when lacking in the diet. vegetables. 3. Without Vitamin A. 1. can cause metabolic deficits. Minerals are inorganic compounds required to start many metabolic reactions. 1. Iron is essential for the transport of oxygen to the muscle cells. 1. 3. eyes. Fruits. Zinc is responsible forcellular reactions. Vitamins and minerals cannot be manufactured by the cells of the body and. C. Vitamins are organic compounds needed for growth and repair of muscle tissue. cartilage and bone. 4. and kidneys. the body would have a higher incidence of infections to the lungs. Vitamin C is necessary for growth and maintenance of muscle. Natural. 3. nuts. Without magnesium. carbohydrates cannot break down into ATP.A&C Dark Salad Greens Grapefruit (Pink or Red) Guavas Mandarin Oranges Apricots Carrots Cheese Green Peas Peaches Pumpkin Cauliflower Green Beans Kiwi New Potatoes w/ Skin Oranges Sweet Potatoes Tangerines Watermelon Yams Egg Yolk Skim Milk Yogurt Chili Powder Tomato Catsup or BBQ Green/Yellow Pepper Pineapple Raisins Strawberries Pea Pods Radish Vitamin A Vitamin C A.
Become familiar with the fruits and vegetables on the “High Priority List” carry both Vitamins A and C. Step Two: Alter Your Carbohydrate Intake Relative To Your Activity Level Acorn Squash Black Beans Butter Beans Cherries Cucumbers or Pickles Egg Noodles Eggplant Fettucini Green Beans All Bran Cereal Baked Beans Bran Chex Brown or Wild Rice Cheerios Cream of Wheat Lima Beans Mini or Shredded Wheat Multi Grain Bread Apples Banana Cake Bananas Cornmeal Grapes Green Peas Macaroni Oatmeal Cookies Kidney Beans Lentils Mushrooms Nectarines Onions Pears Plums Split Peas Summer Squash New Boiled Pot. The immune system takes on greater stress when not meeting daily calorie needs. The best sources of Vitamin C (ascorbic acid) are typically found in citrus fruits and some vegetables. D. and red colors. 1. Without calcium and potassium. 5. 2. The best sources of Vitamin A are typically found in vegetables with dark green. E and K. We emphasize fruits and vegetables because of the predominate presence of Vitamins A and C. a vehicle for transporting fat-soluble Vitamins A.4. D. Fat is Estonia. w/ skin Oat Bran Oatmeal Pita Bread Rye Bread Special K Cereal Tortillas Unsweetened Fruit Juice Whole Grain Bread Pound Cake Raisins Ravioli Spaghetti Sweet Corn Sweet Potatoes Water Crackers Wheat Crackers Best Choice Carbs Second Choice Carbs Third Choice Carbs . Nuts & seeds contain abundant quantities of Vitamin E along with essential fats. and vegetables become even more important and should not be avoided! 4. When trying to cut calories. nerve transmission for muscle contraction would not be possible. 6. 2. yellow. fruits. 7. 3. orange.
(Especially Third A. a loss of muscle mass will result. 6. 4. . Glycogen is stored in the liver and muscle fibers and readily available for quick energy needs. 1. Two nutrients found in food. stored glycogen and triglycerides are called upon to meet the energy needs. and fats are converted into fatty acids. 1. performance is reduced. 7. Every cell in the body uses energy in order to function. but to avoid spoilage and to ensure availability buy a combination of fresh. 4. the excess energy is stored. ATP is the only fuel product utilized for muscle contraction. B. reduce your total carbohydrate intake. and canned fruits and vegetables. Glucose and fatty acids can be stored respectively as glycogen and triglycerides. carbohydrates. If more food is consumed beyond the demands of the body. In both cases. Protein can supply a small amount of energy under certain circumstances. There is a fine line between too much and not enough. * Try to include carbs from all three groups when shopping. 2. Large amounts of muscular energy are necessary to compete and train. 3. This energy demands a balanced by the intake of energy in the foods we eat. and fats supply the majority of the energy needs for the body. If the food intake does not meet the energy demands of the body. frozen. 3. 2. which can be converted into ATP. Both fatty acids and glucose are the final by-products of digestion. * When not active. When the energy demands of the body increase. Carbohydrates must be broken down into simple sugars called glucose. 5. 5.Fourth Choice Carbs Popcorn Baked Russet Potatoes Candy Cartoon Cereals Doughnut French Bread French Fries Golden Grahams Grapenuts Hashbrowns Whole Wheat Flour Mashed Potatoes Melba Toast Puffed Rice Refried Beans Sweetened Drinks Total Cereal White Bread White Flour White Rice Things To Remember best.
Carbohydrates. This means that you do not have to be on a high carbohydrate diet to supply the energy needs for your sport. and. 1. as do fats. the lactic acid system is not called into play to a great degree. 5. to a small degree. . 4. 3. 1. As the intensity of activity increases. 2. Carbohydrate and fat metabolism occur simultaneously. fat contributes up to 70% of the total energy needs. During sleep. 9. 4. 2. protein. 7. Triglycerides are stored fat cells called adipose tissue. carbohydrate intake through the food you eat must be replenished daily to insure maximum performance capabilities. ATP is supplied by the breakdown of only carbohydrates from the lactic acid tank. 9. C. the demand for carbohydrate utilization increases and fat demand decreases. muscle. a very small amount of muscle glycogen from the lactic acid system. During a match or game. 10. During very low activity levels. The three energy systems are an interaction of three storage tanks. While fat can be stored in almost unlimited amounts. fatty acids. 5. 6. while sitting in a chair reading this book. The important point to remember here is that APT can only be supplied and regulated from this first tank. The first tank represents the ATP-PC energy system. fat. the muscle fibers utilize almost strictly ATP stored in the muscle. Fuel for high intensity exercise is supplied predominantly from the breakdown of carbohydrates. you are burning primarily fat. and triglycerides. So. the energy demands for carbohydrates are the lowest. 8. sugar. only the ATP-PC system during the event and the Oxygen system during recovery. The ability of the body to switch to high ratio of fat utilization is very quick. carbohydrate storage is limited to a one-day supply. 6. and liver glycogen). the oxygen system tank supplies ATP by the breakdown of both carbohydrates (blood glucose. D. and infinitesimally amount of fat is burned.8. also from the oxygen system. Therefore. Fat is converted into ATP during the rest interval between intense activity at nearly the same rate as at rest (50 to 70 percent). 3. The ratio of carbohydrate to fat utilization during activity depends on the intensity and volume of the overload. Seconds after a play is over. During an athletic movement. and fat is utilized at an even higher ratio. glucose. The other 30 to 50 percent is replaced by converting carbohydrate into ATP. and glycogen all have equivalent meaning for our discussions.
cookies. The only time this is possible is to train several days in a row and to not eat any carbohydrates at all. 4. Regulate your carbohydrate intake according to your level. 5. In fact. to lose excess fat. and soda pop. . 4. It doesn’t take as much carbohydrates to refill the tanks. F. There are times when strength training that the demand on the lactic acid system to supply ATP by breaking down carbohydrates is higher. The body responds by releasing massive quantities of insulin. 1. consume less. does such a great job that often times it is reduced to an extreme. reduce carbohydrate intake to slightly below your current energy demand. 3. Insulin is a hormone that quickly lower the glucose level. When activity levels are high. Foods such as potato chips. After a high carbohydrate meal when the energy demands are low. A reduced carbohydrate intake combines a higher ratio of at being burned during inactive periods and makes getting rid of excess fat a lot easier. G. 3. 2. When not active at all. 1. and in fact it. 3. After the set is over. candy bars.” 4. fat from the oxygen system is predominately utilized during recovery. the energy balance is thrown out of “whack. 6. 2.E. 1. reduce your total intake of carbohydrates even more to balance the energy demands. This give the body a quick jolt of energy. 2. then you may have a problem. Following the three-step performance meal guide will supply enough carbohydrates to meet the energy demands of the strength-training program outlined in this book. eat more carbohydrates. A certain percentage of the excess carbohydrates not needed as fuel is stored as fat. The relative ability of individual foods to raise blood glucose quickly to a high level is known as the glycemic index. but the demands from a single workout is not enough to deplete the body’s carbohydrate storage. especially when doing sets of ten repetitions during the base phase of training. digest quickly stimulating a fast addition of blood glucose. and when low. Various types of carbohydrates release glucose into the blood stream at different rates. A heavy set of squats for ten repetitions burns the available ATP for the first few reps and gradually changes to higher carbohydrate utilization broken down anaerobically into ATP. 7.
Subsequently. 8. 3. more blood glucose. mushrooms. 9. plums. 5. 9. Vegetables that didn’t qualify as good sources of Vitamin A or C are good carbohydrate choices like cucumbers. Insulin no only converts excess glucose into body fat. These are the exceptional. These types of foods should be cut out all together. digest slowly inducing a slow increase of blood glucose. there is not a cycle of high and low glucose levels with a higher ratio of fat used as a fuel source. 6. cookies. and some fruits like cherries. 1. and potato chips are especially fattening. The majority of the fruits and vegetables listed as good sources of Vitamin A & C are listed with “Best Choice Carbohydrates”. The shopping list gives three types of carbohydrate choices based on glycemic index. More carbohydrates. H. 2. 11. 7. Carbohydrate foods with a high fiber and protein content. 8. Fourth choice carbohydrates snacks in the absence of protein is there the problem begins. 6. 7. nectarines. Third choice carbohydrates that also have a high fat content. It is okay to eat second and third choice carbohydrates especially during high activity periods. pears. A cycle of high and low blood glucose levels leads to storage of more and more fat. it shuts down fat metabolism. The classification of carbohydrate sources by insulin response in the blood breaks from the traditional definitions of “simple” and “complex” carbohydrates. There are some people who seem to eat anything and as much as they want to and still put on muscle. and the body responds by creating an appetite for more carbohydrates to raise glucose levels. more glucose is stored as fat. 3. energy level dip. 10. more insulin. some summer squash. candy bars. eggplant. garlic. 10. such as kidney beans. Step Three: A Lean Protein Source Protein 95% Lean Ground Beef 95% Lean Ground Turkey 95% Lean Ham Beans & Peas White Skinless Chicken Fat Free Milk Low Fat Cottage Cheese Non Fried Fish Best Choice Protein .5. lucky few. These types of foods have slow insulin response supplying glucose at a slow. steady pace. When blood glucose becomes too low. or blueberries. onions. The important thing is to consume them with a lean protein source to slow the glucose release down. 4.
All 20 amino acids are necessary to support metabolism necessary for life. Protein is the building material for the development of muscle tissue. To adapt to high loads associated with training. (i. 1. There are two different types of amino acids. essential and nonessential. During the digestion of foods. 3. 2.Second Choice Protein Third Choice Protein Fourth Choice Protein Things To Remember 2% Milk 85% Lean Ground Beef 85% Lean Ground Turkey 85% Lean Ham 85% Lean Encased Meats Low Fat Cheese Baked Chicken Strips or Nuggets Chicken-Dark Meat Skinless Dark Meat Tuna in Water Whole Milk 75% Lean Ground Beef 75% Lean Ground Turkey Bacon Beef or Pork Ribs Chicken-w/ Skin * best choice items as your source of protein. B. an athlete may have double the protein requirements of a sedentary person. Learn to trim your own meat A. a. The majority of athletes eat more than double the protein requirement and need no further persuasion to eat more. skin or bone out) the cost goes up. 2. Provides structural framework for hormones that control metabolic processes.e. b. 3. 1. . The eight essential amino acids must be supplied throughout he intake of food we eat. The non-essentials are manufactured by the body. proteins are broken down into the basic units of amino acids and released into the blood stream. There are 20 amino acids used to form different protein combinations for growth and body functions. * Remember every Low Fat Yogurt Regular Cottage Cheese Regular Yogurt Trimmed Lamb Trimmed Beef Brisket Turkey Bacon or Sausage Low Fat Pudding Nuts or Seeds Peanut Butter Ricotta Cheese Skim Mozzarella Cheese Fried Chicken Fried Fish or Seafood Ham on Bone Ice Cream Regular Cheese Processed Meats time the butcher processes the meat.
8. and ½ cup of beans (~8 g. It is especially important to limit “Fourth Choice Proteins” when not active. These will be satisfied through the diet by selecting foods with high Vitamin E content (See shopping list). therefore. An exception is isolated soy proteins. they must not compete for blood which supplies oxygen and energy. eating BBQ Ribs the muscles to perform at maximum capacity. ou may run the risk of eating too much fat. 5. 6. If foods are selected from the “Best Choice List”. both your protein and fat needs will be satisfied. E. 2. we encourage athletes to predominately select the “Best Choice” protein sources. y 3. Plant proteins can only supply the essential amino acids if eaten in the proper combinations. 9. Too much fat can quickly translate into excess calorie intake & storage of fat. 2. 8 fl. we have classified the sources of protein into three categories. When foods with high Vitamin E content are combined with protein consumed from animal sources. Protein). 2. For example. Most plant proteins are usually short of one or more of the eight amino acids. Protein from animal sources are complete proteins. 4. The amount of protein to eat is based on body weight. it takes about 4 oz. 7. of body weight per day to meet the requirements of an athlete in training. Protein). 5. The “Fourth Choice Protein” is also higher in saturated fat. Nine calories are stuffed into one gram of fat where one gram of carbohydrate and protein has only four calories. Basically. 4.4. Oz. Complete proteins contain all eight of the essential amino acids. 1. are not complete sources of protein. To help you identify calories from fat. of milk (~8 g. Some of your essential fatty acids which the body cannot synthesize are essential for health. Protein) for every 50 lbs. Because of the well documented health consequences of a diet high in saturated fat. of animal protein (~35 g. 1. which is a complete protein from a plant source. D. 5. 6. Eliminate “2nd and 3rd Choice Proteins” from pre-training or competition meals. The approximate amount of the different protein sources to take for every 50 pounds of body weight. C. 3. We recommend to include protein from an animal source with each meal to ensure the intake of all eight amino acids. 1. .
You can live without all the other nutrients for several days. 4. Water loss is accelerated during exercise and as little as four percent reduction can have a devastating impact on performance. glucose. 4. 2. and during heavy activity. don’t be afraid of it. 3. 2. fatty acids. 3. Without it. Fat spares liver and muscle glycogen. 2. 5. you run the risk of not consuming enough essential amino acids necessary for max performance. F. A lower fat protein source like fish or skinless chicken breast is digested quicker. oxygen. Fat also adds flavor to the foods we eat.7. While too many total calories increases the percentage of body fat and decreases performance capabilities. 1. Water makes up about 60 percent of a person’s total body weight. fat is a major contributor of muscle ATP during low intensity activities. Drink Plenty of Water A. but without water death would result in a very short period of time. When trying to completely eliminate fat from the diet. In general. athletes like the feeling of having a clear GI tract when training or competing. Water is the most important nutrient in order for the body to function. . 7. Even though the intake of fat must be moderated. Protein intake and glycogen storage are both maximized after training when combination protein and third choice carbohydrates are consumed. B. There has been a lot of advertising lately for different carbohydrate drinks. extending the endurance of the body. drink even more water than what your thirst indicates to insure proper hydration. and amino acids wouldn’t be transported to your active muscles. 8. By spacing your protein intake with smaller more frequent meals promotes less competition between the energy necessary for digestion and the recovery of muscle tissue after training. Catabolic waste products couldn’t be eliminated from the body. Water is the main component of blood plasma. A lot of these ads are geared toward athletes. 6. G. Eating large meals high in protein requires lots of energy to digest and 1. Be sure to drink plenty of water. slow down the anabolic recovery processes. 1.
“MAKE THE PLAY” BASIC NUTRITIONAL PLAN . 3. 5. It is also considered a drug because of its depressive effects on the nervous system. 6. Alcohol is actually considered a nutrient because it does supply seven calories of energy per gram. While the drinks may not give you an energy boost. Alcohol also suppresses the release of the anti-diuretic hormone. Unless. 3. If a flavored drink is more compatible for fluid consumption. But remember. 2. This is almost the same number calories as a gram of fat. 5. 4. If water lost by sweating is not replaced. So beer can cause a “beer gut” through the consumption of too many total calories. of course. It does not matter whether you drink water or a flavored drink as long as you replace the fluids. they do help replace fluids. The consumption of these drinks is not going to give you more energy. you have not been eating properly. 7. then you are going to have energy problems. 4. which results in the excretion of more urine and potentially leading to dehydration. The greatest problem for an athlete is that it interferes with the metabolism of other nutrients critical to the recovery process. water is just as good and a lot cheaper. B. 1.1. Many athletes think that they can replace fluids by drinking a nice cold beer after a workout or practice. then by all means drink it. 6. 2. C.
A. and most active people do.There is nothing you can eat the day before or hours before an event to compensate for poor eating habits during training. Eating well throughout training will help you train harder. which are high in protein and low in carbs and fat with you at all times. office. Foods such as milk. You should carry a supply of these scientific wonders. 2. Small Meals Fore the best results in terms of high energy level. How long does it take to “prepare” a meal replacement shake-or-energy bar? B. The longer you make your body wait between meals. you could look for a quality low-carb/low-fat protein powder. each gram of protein contains 4 calories. eggs. and the greater your chance of overeating when you finally allow yourself to have a meal. B. and fish are rich sources of protein. diminished body fat. and build up the energy stores you need to perform your best during competition. C. red meat. Active individuals typically require approximately one gram of protein per pound of ideal weight per day in order to maintain their lean tissue mass. develop muscles. poultry. the less efficient it becomes at burning fat. If you find it difficult to eat adequate dietary protein. No time to eat right five times a day? A. Eat Frequent. Keep a stash in your car. it also takes you months to nutritionally condition your body. and good gastrointestinal health. 3. you should eat five-to-six 200-300 calorie meals per day. muscle growth. strength athletes. Limit Sugars In Favor of Complex-Carbohydrates . • • Just as it takes you months to get into top physical condition. and endurance athletes are in a perpetual cycle of muscle deconstruction and reconstruction and have even larger protein demands. TIPS FOR EATING RIGHT FOR SPORTS SUCCESS 1. Be Sure To Consume Adequate Protein Proteins are the main building blocks of the body and like carbohydrates. Bodybuilders. cheese. C. or gym bag.
and yams are among the best sources of complex carbohydrates. and even nonprocessed foods like potatoes are absorbed at rates similar to simple sugars and are more readily stored as fat. Drink A Lot of Water! Most sources recommend that the active individual consume a minimum of one gallon of water per day. In addition to being rich in vitamins.Complex carbohydrates are digested more gradually and more is absorbed into the bloodstream. 6. A. and an increased risk of developing colon cancer. 4. C. For optimal fat burning. D. B. B. it does not contribute calories and is passed as waste. For health reasons. fats should be limited to less than 20% of total consumed calories. Inadequate dietary fiber leads to a sluggish GI tract. Eat a Low Fat Diet Fats are important energy sources when stored glycogen is limted. have been shown to contribute more heavily to the development of cardiovascular disease than unsaturated fats derived from plant sources. B. eating plenty of fresh fruits and vegetables instead. B. we become dehydrated and our organs (including muscle. The body has more time to utilize the molecules for fuel rather than storing them as fat. water retention. Fruit is a complex carbohydrates. A. minerals. fruit and leafy vegetables are excellent fiber sources and most references advice consuming at least 5 servings per day. pasta. bloating. Fats contain 9 calories per gram. Saturated fats. derived from animal sources. 5. Processed foods such as white rice and bread. constipation. limit starch carb consumption later in the day. Consume Adequate Fiber Because fiber cannot be digested. A. legumes. . Without sufficient water. It is vital to good health. C. and antioxidants. more than twice the amount found in carbohydrates and proteins. Water aids the liver and kidneys in the detoxification of poisions and the elimination of wastes from the body. liver and kidney) do not function optimally. A. C. Whole grains.
water is both an appetite suppressant and an excellent diuretic. In addition. G. 7. E. F. Not only will high fluid intake increase urination. D. Although you want have to work up to a gallon a day gradually over a week or so while your bladder adjusts. Beware of the Nutritional Content of Your Food Most people grossly overestimate portion size and hence grossly underestimate their caloric intake. it will also decrease overall water retention and bloating. it is best to drink water with sufficient frequency to prevent thirst. drinking water below your body temperature can actually help you to lose weight. .C. In fact. you will reap the benefits of your efforts almost immediately. The well-hydrated individual will have greater endurance and a more comfortable workout. H. Since we do not feel thirsty until we are already in a dehydrated state.
peaches. or V-8 jucies. C. and/or C. nutritious food choices may be a problem for the athlete. All of your preparatory meals should include a lot of beverages—juice. D. Eaten 3-4 hours before the event High in complex carbohydrates Low in simple sugars Moderate in protein Lower in fat Adequate in fluids 2. sports drinks. you also need to be well hydrated. Fruit and vegetable juices such as orange. Fresh fruit. A. • • In order to perform your best. watermelon. and . Bowl of cereal with low-fat milk 5. Sandwich with 2 slices of bread and 2 ounces of lean meat. 1. All-Day Events: At all-day events. grapes or oranges. and/or B. not the “magic pill” that will take you form an average performer to a super performer. 4. and C. B. Fruit juices and fresh fruit. bagels or muffins.C. You must consider the amount of time between eating and performance when choosing food at all day events. with a limited amount of butter or cream chess. tomato. and B. Four Hours or More Before Competition A. Pre-Competition Meals Should Be: A. E. Breads. One Hour or Less Before Competition: A. Fresh fruit such as apples. Suggested pre-event food include the following: 3. water. PRE-COMPETITION EATING Think of your pre-event meal as the final touch to your training diet. B. Fresh vegetables. Two-Three Hours Before Competition: A. F. and/or B.
Pudding E. Snack Foods Concession stands tend to offer high-fat. ice milk C.D. Fruit and vegetable juices . Dried fruit I. Cereal and milk D. Low-fate milk 6. Breads. The following snacks provide high carbohydrate choices ideal for between meals: A. oatmeal or raisin cookies H. Pretzels G. bagels. sugary foods. Fruit yogurt B. muffins F. Fresh fruits and vegetables J. Frozen yogurt. crackers. which are lesstan-optimal choices for top performance. Fig newtons.
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