Fueling Tactics - 3 Step System

Dave Ellis - The Fundamental Fueling Tactics: Sports Nutrition System Jon Torine - Former Colts Strength Coach: Body Composition and Nutrition

STEP 1 FOODS - FRESH PRODUCE AND HEALTHY OILS

Highlight items in each category These items represent the choices you are most likely to consume Attempt to make these "highlighted-items" regular selections in your diet This group of foods will help improve resiliency to stress EXTREMELY important for the adolescent age-group Improves immune system function More colorful food choices will produce greater benefits ALWAYS select fresh foods over frozen Frozen foods are preferred to canned foods This group of foods also possesses natural anti-inflammatory properties (Advil/Tylenol) This decreases the effects of constant inflammation that comes along with competing in athletics and weight training A basic multi-vitamin will not replace these foods Many Cathedral High School student-athletes do not get adequate amounts of sleep This lack of sleep occurs during competitive seasons and also in the off-season due to academic requirements It is know that anything that disrupts sleep will increase inflammation and decrease immune system function This INCREASES the importance of this group of foods Nuts, seeds, avocados (healthy fats) can also help improve focus, and improve bone mineral density (BMD)

STEP 1 FOODS - FRESH PRODUCE AND HEALTHY OILS

Vitamin C & Carotenoids

Fruits: Cantaloupe, Oranges, Mango, Cayenne Cherries Vegetables: Sweet Potatoes, Red Bell Peppers, Squash, Broccoli, Asparagus, Spaghetti Sauce, Marinara Sauce, Tomato Juice, V8, Tomatoes Dark Salad Greens: Spinach, Turnips, Beets, Kale Herbs & Spices: Paprika, Pesto, Chili Powder, Basil, Parsley, Cilantro, Chives, Curry

Vitamin C
Fruits: Kiwi, Oranges, Strawberries, Pineapples, Grapefruit, Peaches, Honeydew Melon, Most Fruit Juices, Blackberries, Apricot, Cranberries, Blueberries Vegetables: Green & Yellow Peppers, Cauliflower, Red & Green Cabbage, Zucchini, Green Onions, Turnips, Green Beans, Baked Potato Skins, Sauerkraut Herbs & Spices: Cinnamon, Black & White Pepper, Garlic Powder, Yellow Mustard Seed

Carotenoids
Fruits: Prunes, Apricots Vegetables: Carrots, Pumpkins, Yellow Squash, Vegetable Soups, Seafood Cocktail Sauce

Vitamin E
Vitamin E: Corn Oil, Sunflower Seeds and Oil, Blue Cheese Salad Dressings, Almonds, Peanut Oil, Canola Oil, Rice & Wheat Bran, Cashews, Peanuts & Peanut Butter, Wild Rice, Pistachio Nuts, Caesar Salad Dressing, Pecans, Soybeans, Egg Yolk, Avocado or Guacamole

Complimentary Antioxidants
Complimentary Antioxidants: Apples, Celery, Cucumber, Garlic, Grapes, Mustard, Onions, Pears, Plums

STEP 2 FOODS- CARBOHYDRATES & FIBER: ENERGY CRITICAL FOR QUALITY WORK

Highlight items in each category These items represent the choices you are most likely to consume Attempt to make these "highlighted-items" regular selections in your diet Glycemic index - smaller # = slower digestion rate Smaller # = more fiber and won't raise blood sugar rapidly Higher # = less fiber and faster acting Preferred following practice, games, and workouts There is a time and place for both high and low glycemic carbohydrates 1/2 of a plate of food should be carbohydrate on active days HARD-WORKING ATHLETES NEED MORE CARBS! Muscles that don't have enough carbohydrate can NOT generate as much force Decreased force leads to reduction in speed, strength, and your ability to be explosive on the field Muscles low on carbohydrate are also much slower to relax, which makes them more vulnerable to pulls, cramps, and tears Only if activity levels are reduced (at least 2-consecutive inactive days) should you back off carbohydrate intake slightly Reduce high-glycemic carbohydrates first (higher #'s) Reduce from 1/2 of plate to 1/4 of plate Consuming adequate carbohydrates is critical for high school athletes Carbohydrates do NOT turn into fat with the high activity levels associated with athletics Athletes should prepare for in-game nutrition all week before contest You can't start this process on game-day or the day before the game

STEP 2 FOODS- CARBOHYDRATES & FIBER: ENERGY CRITICAL FOR QUALITY WORK

Slow Digesting Carbohydrates (Low Glycemic)

Vegetables: Cooked Carrots, Grits, Carrot Juice Potatoes: Boiled Potatoes, Sweet Potatoes, Steamed Potatoes Beans/Peas/Nuts: Peanuts, Soy Beans, Baked Beans, Green Peas Soups: Tomato Soup, Black Bean Soup Pasta: Fettuccini, Ravioli with Meat and Cheese, White Spaghetti, Macaroni, Linguine, Gnocchi Grains/Rice: Uncle Ben's Brown Rice, Sweet Corn, Wild Rice, Cornmeal Breads/Rolls: Mixed Grain Breads, Oat Bran Breads, Pumpernickel Bread, Sourdough Bread, Ground Wheat Bread, Pita Bread, Biscuits, Croissants, Taco Shells, High Fiber Wheat Bread Crackers/Snack Chips: Fried Potato Chips, Popcorn, Wheat Crackers, Wheat Thins Cereal: Plain Oatmeal, Oat Bran, Special K, Frosted Flakes, Nutri-Grain, Shredded Wheat, Fruit Loops Fruits: Cherries, Grapefruit, Pears, Apples, Plums, Apple Juice, Peaches, Oranges, Grapes, Pineapple Juice, Canned Peaches, Grapefruit Juice, Cranberry Juice, Orange Juice, Kiwi, Bananas, Fruit Cocktail, Mangos, Apricots, Raisins, Cantaloupe, Pineapple Sweets: Sweetened Yogurt, CHOCOLATE MILK, Fruit Flavored Yogurt, Puddings, Apple Cinnamon Muffin, Banana Bread, Oatmeal Cookies, Blueberry Muffin, Granola Bar, Sports Drinks

Fast Digesting Carbohydrates (High Glycemic)

Potatoes: Stuffing, French Fries, Pumpkin, Hash browns, Instant Mashed Potatoes Crackers/Snack Chips: Corn Chips, Graham Crackers, Cheese Puffs, Rice Cakes, Pretzels Grains/Rice: Corn Pasta, Quick Rice, Instant White Rice, White Bread Bread/Breakfast Items: Toast, Pop Tarts, Bread Sticks, Plain Bagel, Kaiser Rolls, Dark Rye, Doughnuts, English Muffin, Waffles, Crepes, Pancakes Cereal: Golden Grahams, Coco Pops, Cheerios, Cocoa Krispies, Corn Pops, Rice Krispies, Corn Flakes, Most Cartoon Character Cereals Fruits/Sweets: Sweetened Soft Drinks, Teas, Skittles, Cup Cakes, Dried Fruits

STEP 3 - DIVERSIFY PROTEIN SOURCES AND LOW-FAT SOURCES Highlight items in each category These items represent the choices you are most likely to consume Attempt to make these "highlighted-items" regular selections in your diet Quality protein consumption and appropriate timing (post-workout) can decrease muscle soreness and improve recovery time Protein at every meal will enhance recovery Active athletes can get away with medium-fat protein sources Male athletes have approximately a 25% higher protein requirement than females Lean Protein Sources - 1/2 as much fat compared to protein Medium Sources - fat and protein are equivalent High Fat Sources - more fat than protein Consuming BOTH carbohydrates and protein following a workout is 2x better than just having a regular sports drink Drinking only a sports drink will not help quickly rebuild broken-down muscle Drinking a protein powder mixed with water will not successfully refuel carbohydrate levels YOU MUST HAVE BOTH! Effective post-workout nutrition = Gatorade + Chocolate Milk

STEP 3 - DIVERSIFY PROTEIN SOURCES AND LOW-FAT SOURCES

Lean Protein Sources

Eggs/Beef/Game: Egg Whites, 95% Lean Ground Beef, Ground Round, Flank Steak, Tenderloin, Lean Deli Roast Beef, Porterhouse, Buffalo Pork/Lamb: Ham, Canadian Bacon, Tenderloin, Lean Deli Ham, Lamb Roast, Chop, or Leg Poultry: Chicken, Turkey, Cornish Hen, Duck, Goose, Lean Deli Meats Fish/Shellfish: Clam, Crab, Lobster, Scallops, Shrimp, Cod, Trout, Fresh/Canned Tuna in Water, Salmon, Oysters Dairy Sources: Skim-1% Milk, Fat Free Cottage Cheese, Parmesan Cheese, Yogurt from Skim Vegetable Sources: Peas, Soy Milk, Soy Burgers

Medium-Fat Protein Sources

Eggs/Beef: Regular Eggs, 85% Lean Ground Beef, Prime Rib, Rib-Eye Steak, Corned Beef, Short Ribs, Fried Veal Pork/Lamb: Top Loin, Lamb Chop, Boston Butt Poultry: Ground Turkey, Fried Chicken Fish/Shellfish: Any Fried Fish or Seafood, Canned Tuna in Oil Dairy Sources: 2% Reduced Fat Milk, Cottage Cheese, White Cheese, Provolone, Mozzarella, Plain Low-Fat Yogurt Vegetable Sources: Tofu, Soy Yogurt, Boiled Green Soybeans, Soy Milk

High-Fat Protein Sources

Beef: 75% Lean Ground Beef, Beef Ribs Pork: Spareribs, Ground Pork, Bacon, Bratwurst, Italian Sausage, Polish Sausage Dairy Sources: Whole Milk, Cottage Cheese, Yellow Cheeses such as American, Cheddar, Monterey Jack, Swiss Vegetable Sources: Peanut Butter, Soy Cheese

MANAGING WEIGHT On inactive days, one should reduce and/or eliminate: Medium-fat proteins High-fat proteins Fast digesting carbohydrates (high glycemic) It is recommended to feed athletes at least every 4 hours Example: breakfast, lunch, post-workout, dinner, late snack You MUST plan ahead to make this happen during a regular school day This schedule helps to reduce over-eating, as another meal is always coming PRE-GAME NUTRITION Pregame - typically eat last solid meal 3-4 hours prior to activity Liquid meals/snacks can be consumed 1-2 hours pre-activity Lots of high-water foods from Step-1 food list Select slower digesting carbohydrates (low glycemic) Small amounts of lean protein SUPPLEMENTS May do no harm, but are they harmless? Supplements are NOT regulated by the Food & Drug Administration (FDA) Ingredient lists are not tested for accuracy Results are not proven DIETARY PATTERNS WILL ALWAYS BE MORE POWERFUL AND INFLENTIAL THAN SUPPLEMENTS! You do NOT need any form of supplementation Addressing all controllable issues will produce real results 1) Do you consistently eat from each of the 3 steps above? 2) Do you consistently eat adequate amounts from the 3 steps above? 3) Do you consistently (3-4 months) train HARD without missing workouts? 4) Do you consistently get enough sleep? 5) Do you consistently use the post-workout nutrition outlined above?

IMPORTANCE OF SLEEP Good quality sleep in adequate amounts allows us to perform at our optimum, both physically and mentally: Physically: Enables the body to significantly recuperate and restore energy Enables the body to repair itself Helps our immune system to work at its best Mentally: Lack of sleep can lead to anxiety Crucial in our memory retention and the learning of new motor skills Ideally, you should get at least 7.5 - 9 hours per night Naps should be 15-20 minutes in length FINAL RECOMMENDATIONS AND RECORDING Every meal and snack should include foods from ALL 3 steps Only make changes in your diet that will be consistent Consistently making small improvements over time is more likely to yield success Small changes over time will become habit and eventually apart of your daily routine Making too many changes in a short time is unlikely to yield success Big changes in a short time period are difficult to maintain in the long term Take your nutrition seriously; it is a critical factor in movement, speed, change-ofdirection, endurance, and reducing injuries of fatigue and force

Breakfast Step 1 Foods Step 2 Foods Step 3 Foods

Snack

Lunch

Snack

Dinner