Player Nutrition Guide

NUTRITION GUIDE FOR THE ATHLETE Do athletes need to follow a special diet? Not necessarily, but they do need to follow the basic guidelines for healthy eating with more discipline compared to the non-athlete. Proper nourishment everyday will provide adequate energy essential for athletic performance. Main Points: DO NOT skip meals, it lowers energy stores necessary for exercise. Dairy products and meats provide valuable nutrients. Meats are excellent sources of protein, iron, and zinc while low-fat dairy foods like skim milk, yogurts and cheeses provide much needed calcium, vitamin D, and protein. Plan ahead – bring small, non-perishable snacks with you in case there is a long time between your first meal and your workout. Examples: fruits, crackers, bagels, energy bar (No soda, chips, high sugar foods)

NUTRITIONAL TIPS Athletes need plenty of carbohydrates for supplying necessary energy stores. 50 to 70% of total food calories should come from quality carbohydrate sources to provide energy for working muscles. Proteins are essential for growth and repair. Athletes require 1.0 gram of protein per pound of bodyweight. To find out how many grams you need simply multiply your weight in pounds by The result is the number of grams of protein you need to consume each day. Protein should comprise 10 to 20% of your daily caloric intake. Remember that you can get protein not only from meat but also from dairy and nuts as well. Eat some form of fruit or vegetable with every meal to make sure you are getting important vitamins, minerals, and fiber. Fruits and vegetables are also a great source of natural carbohydrates. Fat provides useful energy, but a little goes a long way. Between 40 and 70 grams per day is sufficient. Select smart fats such as canola and olive oils. Fat intake should be no more than 30% of your total daily calories.

NUTRITION SELECTION Step One – Incorporate fruits, vegetables, nuts, and seeds with your meal Natural sources of anti-oxidants, vitamins, and minerals Vitamin E sources also provide essential oils (good fat) Vitamin C sources are typically your citrus fruits Vitamin A sources are typically red, orange, and green foods Step Two – Alter your carbohydrate intake Carbohydrates are the preferred energy source for fast twitch muscle fibers Carbs are rapidly depleted from fast twitch fibers when doing quick burst activities with short rest intervals Low carb intake on training days can cause early fatigue You need more carbs at meals before or after activity where this type of work is performed However, on days off make sure to adjust your carbohydrate intake accordingly to minimize the amount of fat your body uses for energy, leaving you exercise dependent to keep off excess weight Reduce your level of “bronze-level” carbohydrate sources on days off. This will result in greater use of fat on off-days Step Three - Select a lean protein source Diversify your intake of lean protein sources Breaking up protein intake with meals, snacks, and supplements throughout the day to enhance recovery and muscle growth Protein intake also helps keep you feeling fuller and avoiding over eating

Almonds Avocado Corn Oil Peanut Butter Peanuts Salmon Soybean Oil Guacamole Sunflower Seeds Walnuts Broccoli Cantaloupe Dried Papaya Red Peppers Red Marinara Tomato Juice Tomato Sauce Tomatoes V8 Juice Salsa Winter Squash Olive Oil Apricots Carrots Cheese Green Peas Peaches Pumpkin Skim Milk Yogurt Chili Powder Ketchup Green/Yellow Peppers Cauliflower Green Beans Kiwi New Potatoes w/ skin Oranges Pineapple Raisins Strawberries Pea Pods HIGH PRIORITY: Brussels Sprouts Dark Salad Greens Grapefruit Guavas Mandarin Oranges Mangos Sweet Potatoes Tangerines Watermelon Yams Egg Yolk Vitamin EVitamin A&C STEP ONE: FRUITS, VEGETABLES, SEEDS, & NUTS

STEP TWO: CARBOHYDRATE CHOICES Acorn Squash Black Beans Butter Beans Cherries Cucumbers Egg Noodles Egg Plant Fettuccini Green Beans Kidney Beans Lentils Mushrooms Nectarines Onions Pears Plums Split Peas Summer Squash All Bran Cereal Baked Beans Bran Chex Brown Rice Cheerios Cream of Wheat Lima Beans Shredded Wheat Multi Grain Bread Oat Bran Oatmeal Pita Bread Rye Bread Special K Cereal Tortillas Unsweetened Fruit Juice Whole Grain Bread Silver: Apples Bananas Banana Cake Cornmeal Grapes Green Peas Macaroni Oatmeal Cookies Popcorn Pound Cake Raisins Ravioli Spaghetti Sweet Corn Sweet Potatoes Water Crackers Wheat Crackers Whole Wheat Flower Bronze: Baked Potatoes Candy Cartoon Character Cereal Doughnuts French Bread French Fries Golden Grahams Hashbrowns Puffed Rice White Bread White Rice Mashed Potatoes Sweetened Drinks Refried Beans Gold Silver & Bronze

STEP THREE: PROTEIN SOURCES 95% Lean Ground Beef 95% Lean Ground Turkey 95% Lean Ham Beans & Peas Chicken – White Meat Skinless Fat Free Milk Low Fat Cottage Cheese Non-Fried Seafood Skim Milk Trimmed Beef or Pork Roast Turkey- White meat Skinless White Meat Tuna in Water Yogurt from Skim Milk 85% Lean Beef 85% Lean Turkey Low Fat Cheese Turkey Bacon or Sausage Whole Milk Low Fat Yogurt Trimmed Lamb Silver Baked Chicken Strips/Nuggets Chicken – Dark Meat Tuna – Dark meat in Water Low Fat Pudding Nuts or Seeds Peanut Butter Ricotta Cheese Skim Milk Mozzarella Trimmed Pork Chops Turkey – Dark meat skinless Bronze 75% Lean Ground Beef 75% Lean Ground Turkey Bacon Beef or Pork Ribs Chicken with Skin Fried Chicken Fried Seafood Ham on Bone Ice Cream Regular Cheese Whole Meats Encased Meats GoldSilver & Bronze

FAST FOOD NUTRITION REMINDERS In the RARE event that fast food is or has to be an option as a meal please keep in mind the following factors: Watch the amount of sodium that you intake, it can increase blood pressure as well as other adverse effects What you drink with your meal is nearly as important as what you eat at your meal. Sweetened drinks can harbor uncounted calories that can change your diet, especially if you are trying to lose weight. If you have no other option than to eat at a fast food restaurant, make healthy choices or at least do your best not to combine unhealthy choices such as fried chicken, large fries, and a coke. Finally, the choice is ultimately up to you as an individual as to how disciplined you will be when it comes to your diet. While you can get by eating anything as long as your caloric intake is within the normal, you will NEVER reach your full potential unless you commit yourself to eating properly.