NUTRITION RECEIPE FOR BUILDING MUSCLE

INGREDIENTS

1. Start with breakfast Breakfast fuels the muscles and maintains them after sleeping for hours without nutrients.

2. After breakfast, time your meals and snacks every three hours (this means 5-6 meals/day) This provides nutrients throughout the day preventing your body from breaking down muscle tissue for energy sources.

3. Think total calories - Protein alone will not put on muscle Protein fills of your quickly causing you to be full but it's lower in calories compared to .

4. Your post workout shake is necessary for building and repairing muscle

5. Hydrate with water to break down food and promote Water also helps circulate nutrients throughout your body. If you are trying to gain weight, add in liquid calories to each meal and snack: drink 100% fruit juice, chocolate milk or shakes.

6. Snack before bed Your body's own natural human peaks during this time. To maximize muscle building, take in a big snack full of carbohydrates, proteins and healthy fat like a sandwich, a protein shake with fruit, a breakfast sandwich, rice bowl, a peanut butter and jelly sandwich, cereal or chocolate milk....

7. Consume food containing muscle building elements: leucine, glutamine and creatine Leucine is the only dietary amino acid that has the capacity to stimulate muscle growth. Foods containing leucine include: beef, beans, nuts, fish, milk. Glutamine is the key to building muscle and keeping muscle during intense training. Glutamine containing dilute foods include: beef, chicken, fish, eggs, milk, dairy products, wheat, cabbage, beets, beans, spinach.

Creatine occurs naturally in the body and helps to supply quick explosive energy to the muscle cells. Improving agility and speed can in turn increase muscle for those movements. Steak is a great source of creatine, containing close to 1 gram.

PEAK PERFORMANCE TIPS

Do You Need Some Nutrition Tips to Get Back on Track? Check out the "9 Rules to Live By”

If you can follow these 9 rules each day, you will be on your way to optimizing your nutrition and your performance. These are easy steps to being on top of your nutritional game. Each of these topics will be explored with their own article in the months to come.

1. COME BACK TO EARTH!!! Try to choose the least processed forms of carbohydrates. If you give your body efficient fuel, it will perform better. Fruits, veggies, and whole grains (whole wheat bread, brown rice, and whole wheat pasta) will give you more stable energy levels than more processed foods like chips, soda, white bread, and candy.

2. Eat BREAKFAST every day! The longer you wait to eat breakfast, the longer you will be running in a low gear! Eating breakfast jump starts your energy levels and your metabolism.

3. Eat smaller portions more often, spread evenly across the day. No excuses --- you should be eating 5-8 meals/day! You should be combining protein, carbs, and healthy fats at each of your meals! Just think 3 for 3; The 3 nutrients every three hours. If you stay fueled all through the day, you will have better performance, improved concentration and prevent extreme hunger – which will help keep you on track with healthy choices.

4. Stay HYDRATED!! Dehydration = Decreased Performance! Drink at least ½ your body weight in ounces of water per day. Make sure to think before you drink!

5. Include a LEAN PROTEIN source with each meal. When choosing your lean protein sources, just think “the less legs the better!” Fish have no legs and are a lean source of protein. Chickens and turkeys have 2 legs and are great sources of protein if you take off their skin and don’t fry them. Finally, when choosing any products that come from cows and pigs (animals with 4 legs) you need to be more selective. Choose lean red meats, low-fat dairy and lean pork products.

6. SUPPLEMENT WISELY. Add a multivitamin and fish oil supplement daily. A general multi-vitamin is a good way make to make sure you are getting all the nutrients you need. Food first, supplements second, but if your diet is not consistently getting you all of your needs---take the multi-vitamin. Our diets are typically low in essential fats. A fish oil supplement providing 1-3 grams of EPA/DHA will help you to meet your daily needs.

7. Eat Fruits or Vegetables with each meal! Fruits and vegetables provide you with natures forms of anti-oxidants, vitamins, and minerals.

8. Drink a mixture of and protein immediately after your workout. Recovery is one of the limiting factors of performance. If you get a combination of carbs and protein immediately after a game or workout, you get a jump start on repairing your muscles and refueling your body. Try a recovery shake or bar for optimized nutrition and convenience.

9. Last, but not least --- Get some rest. The body recovers and repairs when it is sleeping. Try to get 8 hours of sleep per night. Those who do not get enough rest often get injured and sick more often than those who are adequately rested.

PEAK PERFORMANCE TIPS PEAK PERFORMANCE CAN BE HEAVILY COMPROMISED BY A LACK OF SLEEP The Basics

Just before you fall asleep, beta brain waves (the type of brain waves that occur when you are awake) are replaced by alpha waves. Alpha waves indicate a state of being awake yet deeply relaxed. Once you have been in this state for between 5-20 minutes, the mind and body will be ready for the first stage of sleep.

Stage One:

This stage can last between 10 seconds and 10 minutes and is a light sleep. Breathing becomes shallow and your muscles rapidly begin to relax (sometimes giving you a sense of falling, which can result in a physical reflex such as kicking out with your legs).

Stage Two:

This stage lasts between 10-20 minutes and experts believe that it marks the beginning of actual sleep, as most people are virtually blind and deaf to most external stimuli.

Stage Three and Stage Four:

You now start to enter the deepest part of your sleep and this is as close as humans get to becoming a hibernating bear or hedgehog! Experts have found that the body’s recovery processes peak during these stages, metabolic activity is at its lowest and the hormonal system increases the release of growth hormone. After about 30-40 minutes at stage four you will retrace stages three and two, but instead of returning to stage one you will move into rapid eye movement (REM) sleep.

Rapid Eye Movement (REM):

A lot happens during REM sleep. Blood flow, pulse, breathing, temperature and blood pressure all rise and your eyes move rapidly as if scanning the environment (fortunately your eyelids remain closed, as it would look a little strange if your eyes were wide open). During this stage dreams often occur, beta brain waves reappear (reflecting an active brain) but the body remains motionless due to the motor cortex blocking neurological activity at the brain stem. This is a very useful mechanism as it prevents us from acting out our dreams.

The cycle of sleep stages is repeated between 4-6 times a night. As the cycles are repeated, the duration of stages three and four decreases while REM increases. PEAK PERFORMANCE TIPS

WHAT IT MEANS FOR ATHLETES

Cardiovascular performance

A consistent lack of sleep has been shown to reduce cardiovascular performance by 11%. So how much sleep do you have to miss before this begins to happen? Studies have shown that 30- 36 hours of sleep deprivation can result in a loss of performance. If an athlete needs eight hours’ sleep yet only gets six, he/she will accumulate enough sleep debt in 15 days to significantly reduce their cardiovascular performance. Think about an athlete cramming for exams late into the night and getting up for an early morning training session. In just over two weeks his/her athletic performance could be impaired.

Information processing

During sleep our brain has a chance to sort, prioritize and file all the information we have taken in during the day. Mental functioning decreases nearly twice as rapidly as physical performance, so your athlete may feel physically fit but chances are he/she can’t recall the tactical information you gave them yesterday during practice, and they will struggle to make effective decisions during a match or event.

Emotional stability

Even minimal levels of sleep loss result in an increased perception of effort. Your athlete will feel more fatigued, his/her mood will have dropped and clearly they will not be in the type of mental state needed for a top performance.

What can be done?

It is important to establish a consistent sleep pattern. Changing your schedule for more than two days or sleeping more than an hour longer on weekends disrupts your body’s biological clock. If you want to perform when it matters you can’t afford to have your performance hampered by lack of sleep. A good starting point is to remember the four simple rules for a good night’s sleep; quiet, dark, cool and comfortable.

HEALTHY EATING FOR CHAMPIONS

10 Basic guidelines for your nutritional needs in reaching optimal performance.

Following these guidelines will allow great muscle-building and fat-burning results from your training, and you will enjoy a higher level of energy throughout the day.

Tip 1: Eat six meals a day Active people should eat frequently (about every three hours) to accelerate metabolism and maintain steady energy levels throughout the day. The typical nutritional advice of cutting back on calories and consuming no more than “three square meals” a day in the hope of shifting your fat-burning efforts into high gear, should actually be done in reverse order. Active people who skimp on calories and eat infrequently (only three times a day) may be training their bodies to get by on less energy and therefore more readily storing unburned calories as body fat.

Tip 2: Combine carbohydrates and protein at every meal Our bodies work better with a balance of carbohydrates and protein. Not only is protein essential for building healthy muscle and maintaining a strong immune system, it stabilizes insulin levels, which leads to steady energy throughout the day. One more benefit: eating protein has been shown to reduce your appetite. So, avoid high-carbohydrate nutrition plans and instead balance your protein and carbohydrate intake.

Tip 3: Choose “appropriate” portion sizes USDA statistics show that because of increased portion sizes, the average total daily calorie intake has risen from 1,854 calories to 2,002 calories over the last 20 years. That increase of 148 calories per day, theoretically works out to an extra 15 lbs. every year. Portion size is important to weight management. Employ a common-sense approach, such as using the palm of your hand or your clenched fist for gauging the portion sizes of food.

Tip 4: Plan meals ahead of time You may even want to try different recipes and decide what works for you before you begin your training program. Experiment with different seasonings, try a variety of vegetables, and find which microwave settings work best for preheating food. By the time you’re ready to start, you’ll have the supplies you need and the confidence that you know what you’re doing. Then, fix your meals in advance and freeze them. It’s important to shop at least once a week. If you forget, you’ll run out of good food and be tempted to cheat on your diet.

Tip 5: Get containers to store your food Purchase plastic storage containers, sports bottles, a water jug and a cooler to store and carry your food. Having nutritious meals within reach during a hectic day can keep you on track.

Tip 6: Drink 10 glasses of water every day It’s especially important to stay well hydrated when following a comprehensive training, nutrition, and supplementation program. Drink at least one glass of water with each of your six meals, and four more throughout the day. If you have an occasional diet soda, coffee or tea, you’ll need to drink an additional glass to compensate for the diuretic effect of these beverages.

Tip 7: Consume protein shake and recovery products within 30 minutes of exercise Your muscles are primed for nutrients immediately after an intense workout, but within two hours, your body's ability to refuel decreases. Taken within 30 minutes of your workout, the high-quality protein in your recovery shake helps you refuel and build muscle.

Tip 8: Use high-quality supplements Supplements can help make up for any nutritional deficiencies and enhance performance. When purchasing supplements, look for companies that invest heavily in research to maximize the effectiveness of their products.

Tip 9: Find your “emotional reason” for staying on track People who successfully transform their bodies are set in action by some sort of “emotional trigger” that helps to clarify their reasons for deciding to make change. In the study, researchers found that any event which elicited strong emotions such as alarm, embarrassment, shame and/or fear actually inspired people to transform their bodies for the better. Take a moment to consider your “emotional trigger” and use it to stay committed to your nutrition program.

Tip 10: Strive for consistency, not perfection You can be sure there will be the occasional meal or snack that’s not on the recommended food list. When you get off track in this way, don’t allow it to slow you down. Enjoy the deviation, recommit to your goal, and get back on track with your next meal. Examples of Complex Carbohydrates

Carbohydrates are organic compounds in tissues or food that can be broken down to be one of the main sources of energy for humans or animals. Classified as simple or complex, carbohydrates are mainly and .

• Simple carbohydrates consist of only one or two sugars and include foods such as white flour and . • Complex carbohydrates consist of three or more sugars and they are fiber-rich.

Common Complex Carbohydrates Dairy • Low fat yogurt • Skim milk Nuts, Seeds and Legumes • Lentils • Split peas • Soymilk • Kidney beans • Soy beans • Chick peas • Pinto beans

Whole Grain Breads and Pastas

• Breads and pastas made with the whole grains listed below provide more fiber resulting in feeling full sooner, and longer.

Whole Grains • Buckwheat • Wheat • Sorghum • Brown rice • Barley • Quinoa • Corn • Oats

Fruits and Vegetables • Potatoes • Strawberries • Pears • Tomatoes • Peas • Cucumbers • Onions • Radishes • Asparagus • Okra • Beans • Grapefruit • Dill pickles • Broccoli • Prunes • Green beans • Spinach • Carrots • Zucchini • Apples

Consuming Complex Carbohydrates

Consuming carbohydrates is important to ensuring the body has what it needs to operate at peak performance.

Here are some examples of the reasons to consume complex carbohydrates rather than their simple counterparts:

• Keep the body fueled for an extended period of time

Reaching for simple carbohydrates may be a quick way to fill your stomach or to fulfill a craving, but the simple sugars are quick to digest, allowing hunger to quickly return.

Complex carbohydrates take a longer time to digest and therefore are key to fulfilling hunger as well as providing a long lasting source of energy.

• Digest Better

Because complex carbohydrates often have lots of fiber, consuming them bulks up stool allowing it to move more smoothly through the digestive tract. When this occurs, less bloating and gas exist, constipation can be improved, and more toxins are removed from the body.

• Lose Weight

Eating complex carbs helps you to feel full faster and for a longer period of time. As a result, cravings are lessened and the need to reach for unhealthy snacks between planned meals is diminished. Instead of reaching for a simple carbohydrate, snacking on complex carbohydrates or building them into your meals is an easy way to stay on track with your weight loss or maintenance goals.

• Keep Your Heart Healthy

A diet rich in vegetables has been proven to lower LDL cholesterol and help prevent against angina and heart attack by lowering blood pressure. These complex carbohydrates can help to keep your heart healthy. Whole grains and legumes also help to protect the heart by lowering cardiovascular and coronary heart disease risk as well.

Substitutions to Eat More Complex Carbohydrates

In order to achieve the benefits of eating more complex carbohydrates, it might be necessary to make some switches. Here are some examples of easy substitutions:

• Instead of white bread and pasta, switch to whole grain bread and pasta (if the switch is intimidating at first, try mixing half whole grain and half white when making your pastas). • Instead of munching on chips, try raw vegetables. • Instead of rice, try eating more beans as a base for dishes.

Examples of Carbohydrates

A carbohydrate is an such as sugars, starches, and gums that occurs in living tissues and food. It is important for nutrition since it can be broken down into energy by people or animals.

Carbohydrates are divided into four groups:

• - These are simple carbohydrates, also called simple sugars, which are made of one . They are broken down quickly by the body and are the building blocks for complex carbohydrates. • - These are also simple carbohydrates that consist of two chemically- linked monosaccarides. They come in the form of , and . • - These are complex carbohydrates that consist of three to ten sugars. They are rich in vitamins and minerals; and, because they are fiber-rich, they are slower to digest than a simple carbohydrate. • - These are also complex carbohydrates and are rich in vitamins, minerals and fiber; but, they have larger numbers of sugars than an .

Simple Carbohydrates • Fructose • • Acetylmannosamine • Lactose • Galactosamine • Deoxy-L- • hydrochloride • Ribose • Maltose • Acetylgalactosamine • • Maltose • Hammelose • • Sucrose • • • • Levoglucosenone • • • • Galactose • • Mannitol • Galactose-6-O-sulfate • Arabitol • Mannosamine sodium salt • hydrochloride • Acetyl-D-glucosamine- • Mannose-6-O-sulfate • Lyxono - 1,4-lactone 6-O-sulfate sodium salt sodium salt • Ribono - 1,4-lactone • Glucosamine-3-O- • Acetobromo-D-xylose • Threono - 1,4-lactone sulfate • Phenylethyl-β-D- • Methyl uronate • Glucosamine-2-N, 3-O- thiogalactoside • GlcNAc L- asparagine sulfate sodium salt • Isopropyl-β-D- • Xylosylated L- serine • Acetyl-D- galactopyranoside • Manosylated L- serine galactosamine-4-O- • Nitrophenyl-α-D- • Galactosylated L- sulfate sodium salt xylopyranoside serine • Galactosamine-2-N- • Acetylneuraminic acid • Galactosylated L- sulfate sodium salt • Arabino - 1,4-lactone tyrosine

Foods with Simple Carbohydrates • Baked good • Chocolate • 2% or Regular milk (including bread) • Cookie • Melon made with white • Corn syrup • Most packaged flour • Cranberry cereals • Banana • Fruit juice • Orange • Blackberry • Fruit preserve or • Pasta made with • Black currant jam white flour • Blueberry • Fudge • Peach • Cake • Grapefruit • Plum • Candy • Honey • Raspberry • Candy bar • Kiwi • Table sugar • Carbonated drink • Lemon • Full fat yogurt • Cherry • Lychee

Complex Carbohydrates • • • • • Rutinose • Xylobiose • Kojibiose • Rutinulose

Oligosaccharides • Fructo - • Gentianose - a • Mannan oligosaccharides oligosaccharides (FOS) • (MOS) • Galactooligosaccha • - a • - a rides (GOS) trisaccharide trisaccharide

Polysaccharides • Agar • • • • • Sugammadex • • • • Arabinoxylan • • Xyloglucan • Beta- • Methyl α -D- • • Capsulan glucopyranoside • 1,2:5,6 - Di-O- • Carrageenan • Pectic acid isopropylidene-α- • • D-glucofuranose • • • 1,2:3,4 - Di-O- • Phenyl - α - D- • 2,3,4,5 - Di-O- isopropylidene-α- glucopyranoside isopropylidene-α- D-galactopyranose • 1,2,4,5 - Di-O- D-fructopyranose • 1,2,3,4 - Tetra-O- isopropylidene-α- acetyl-β-D- D-fructopyranose xylopyranose

Complex carbohydrates are more nutritious than simple carbohydrates. Knowing the type of carbohydrate and the foods that contain that carbohydrate can improve your energy levels and your nutrition.

Foods that Contain Complex Carbohydrates • Apple • Artichoke • Asparagus • Broccoli • Brown rice • Brussels sprout • Buckwheat • Navy bean • Buckwheat bread • Oat bran bread and • Cabbage cereal • Carrot • Oatmeal • Cauliflower • Okra • Celery • Onions • Cucumber • Pinto bean • Dill pickle • Potato • Dried apricot • Prune • Eggplant • Radish • Garbanzo bean • Skim milk • Grapefruit • Spinach • Kidney bean • Split pea • Lentils • Soybean • Lettuce • Soy milk • Low fat yogurt • Strawberry • Multi-grain bread • Turnip green • Museli • Wild rice • Watercress • Whole barley • Whole meal bread • Whole meal flour • Whole meal pasta • Yam • Zucchini

FOOD SELECTIONS

Proteins Carbohydrates

Chicken breast Baked potato Turkey breast Sweet potato Lean ground turkey Yams Swordfish Squash Orange roughy Pumpkin Haddock Steamed brown rice Salmon Steamed wild rice Tuna Pasta Crab Oatmeal Lobster Barley Shrimp Beans Top round steak Kidney beans Top sirloin steak Corn Lean ground beef Strawberries Buffalo Melon Lean ham Apple Egg whites or substitutes Orange Trout Fat-free yogurt Low-fat cottage cheese Whole-wheat bread Wild-game meat High-fiber cereal Whole-wheat Tortilla Whole grains Fats Vegetables

Avocado Sunflower seeds Broccoli Asparagus Pumpkin seeds Lettuce Cold-water fish Carrots Cauliflower Natural peanut butter Green beans Low-sodium nuts Green peppers Olives and olive oil Mushrooms Spinach Safflower oil Tomato Canola oil Peas Brussels sprouts Sunflower oil Artichoke Flax seed oil Cabbage Celery Zucchini

Cucumber Onion

Vegetarian Proteins Fats to Avoid

Tempeh Butter Seitan Fried foods Tofu Mayonnaise Texturized vegetable Sweets protein Whole-fat dairy Soy foods products Veggie burgers

Sample Menus: Food suggestions Food suggestions Food suggestions To Gain Maintain To Lose 6:00AM Protein shake ------Protein Shake 7:30AM - Wake-Up 8:00AM - Breakfast 3 Eggs, oatmeal or grits, Same 2 Eggs, No extra Meat, 2 fruits, bread of meat, Same choice, OJ, Water, Multi Vitamin, EFA complex (omega 3,6,9) 10:00AM - Snack Protein Shake, Turkey or Small lean meat ½ lean meat Peanut butter & jelly sandwich, fruit, sandwich, same sandwich, Branch Chain BCAA, Water Amino acids, water 12:30PM - Lunch Grilled chicken breast, 2- About the same Same, but smaller 3 Vegetables (Sweet portion sizes Potato, Green Beans, Squash, etc), 2 Fruits, Whole grain Bread, Cranberry Juice, Water, EFA Complex 2:30PM - Snack Pre Work out Shake, Same Same Creatine, Branch Chain Amino acids, Gatorade, almonds, fresh fruit, water 3:00PM- Water/Gatorade Same Same Practice/Train 6:00PM - Post Gatorade/Water Same Same Recovery 6:15PM - Cool Protein shake, Multi Same Same Down Vitamin

7:00PM - Dinner Chicken, Turkey, Fish, About the same Same, but smaller Steak, or Pork, 2-3 portion size Vegetables (asparagus, broccoli, peas, salad, etc) 2-3 fruits, whole grain bread, milk, apple juice, water, EFA Complex 9:30PM Tuna fish or peanuts or Lean meat ½ lean meat PB & J, water, Branch sandwich, water, sandwich, or small Chain Amino acids, BCAA portion of tuna fish, yogurt or cottage cheese Water, BCAA 11:00PM - Go to bed Protein Shake Protein Shake Protein Shake EFA Complex (Essential Fatty Acids)

EFA Complex (essential fatty acids) EFA Complex is a valuable blend of essential fatty acids recommended to safeguard health. While offering support for cardiovascular, mental, circulatory, and digestive health, EFA Complex increases immunities and energy. If the body is a machine, EFAs act as the oil that keeps it running smoothly. EFAs are not produced within the body and must be supplemented regularly in order for cells to absorb and maintain proper nutrition. Adding moisture to skin and eyes and encouraging mental soundness, EFA Complex also uses DHA, a key structural component of the nerves, the brain, and retinal membranes. An EFA Complex, complete with Omega 3, 6, and 9, provides the necessary support for heart and brain function with the added skin and immune system benefits.

BCAAs (Branch Chain Amino Acids)

BCAAs (branch chain amino acids) are of special importance for athletes because they are metabolized in the muscle, rather than in the liver. The three-essential branched-chain amino acids are: leucine, isoleucine, and valine. BCAAs cannot be manufactured by the human body, and are therefore nutritionally essential. After digestion once protein is broken down into individual amino acids these aminos can either be used to build new proteins or be burned as fuel to produce energy. BCAAs act as a fuel source for skeletal muscle during times of trauma or stress, help prevent catabolism (the breakdown of muscle for energy), while encouraging protein synthesis. Consuming a higher percentage of BCAAs is better for increasing lean muscle mass than consuming proteins containing relatively fewer BCAAs.

TIPS FOR SUCCESS

• BE CONSISTENT – THE BODY HATES WHEN THE

SCHEDULE YOU SET FOR IT IS DISRUPTED

• SLEEP = 8-10 HOURS EACH NIGHT (THE BODY GROWS,

RECOVERS & REPAIRS ITSELF DURING SLEEP)

• 3-B’S = BAKED, BROILED, BOILED

• DRINK A PROTEIN RECOVERY SHAKE IMMEDIATELY

FOLLOW EACH WORKOUT

• EAT A HEALTHY MEAL 30-90 MINUTES AFTER EACH

WORKOUT

• DRINK PLENTY OF WATER (8-10 GLASSES – 1/2 A

GALLON TO A GALLON EACH DAY)

• URINE SHOULD BE CLEAR TO BRIGHT YELLOW =

HYDRATED; DARK YELLOW & SMELLY URINE IS

DEHYDRATION

• DON'T MISS A MEAL! (IF A MEAL IS MISSED, DO NOT

OVER EAT TO MAKE-UP FOR THE MEAL MISSED.) SUPPLEMENTAL OR LATE NIGHT MEAL SUGGESTIONS • SPAGHETTI • COLD CUT SANDWICHES, PO-BOYS OR WRAPS • HAMBURGERS • GRILLED CHICKEN BREAST • GRILLED CHEESE SANDWICHES • BAKED POTATOES • PHILLY CHEESE STEAK SANDWICHES • PEANUT BUTTER AND JELLY SANDWICHES • QUESADILLAS • FRESH FRUIT • FRESH VEGETABLES • PRETZELS • PEANUTS • POPCORN • GRANOLA • YOGURT • JELL-O • PUDDING • SMOOTHIES • CHOCOLATE/WHITE MILK

Eating Smart While on the Move Guide and Tips ❖ Explanation of categories- o Green: less than 30% calories from fat o Yellow: 30-39% calories from fat o Red: more than 40% calories from fat ❖ Try to stick to options in the green and yellow categories and get your favorites from the red category sometimes. Essentially, go “grellow” with the occasional “yed” or red. ❖ If you are trying to lose weight, try to stay in the green as much as possible. o DRINK WATER! (You need it to be hydrated for practice; it replaces sugary drinks that are high in worthless calories; and it is free!) o Limit high-calorie, low nutrient foods. (Cookies, candy, fried food, etc.) o When eating dairy products, choose low-fat or fat-free. (Skim milk, 2% Cheese, low-fat yogurt.) o Choose whole-grain (wheat) bread over white bread. o Leave off mayonnaise, ranch, other high fat sauces, bacon, and cheese to make your choices lower in fat. o Choose lean meats like grilled chicken and turkey over beef, pepperoni, salami, etc. ❖ If you are trying to maintain weight, eat larger portions from the green, feel free to move into the yellow and the occasional red is no big deal. o LISTEN to your body, and THINK about the workout you had that day. o If you are hungry, EAT. IF YOU HAVE HAD A HARD WORKOUT, eat more than usual! If you had an easy day, just eat as much as you need. Your body knows pretty well how much refueling it needs, PAY ATTENTION. ❖ If you are trying to gain weight, try to increase your calories mainly from the green and yellow sections, but eating from the red won’t hurt. o INCREASE CALORIES. You can’t expect to gain weight without taking in more food. o CALORIE AND NUTRIENT RICH foods are your friend. (Ex// peanut butter!) o Increase consumption of LEAN MEATS AND COMPLEX CARBS. (Whole grain breads, cereals, pastas, beans, chicken, beef, turkey, etc.) o Even if you are trying to gain weight, AVOID EATING HIGH FAT FAST FOOD OPTIONS ON A REGULAR BASIS. JUST EAT MORE OF THE STUFF THAT IS BETTER FOR YOU. Your body will function much better this way and gain more MUSCLE instead of FAT. ❖ Leave off mayonnaise, ranch, other high fat sauces, bacon, and cheese to make your choices healthier. ❖ Try not to eat less than two hours before you go to sleep, especially if you are eating from the red category.

❖ Drinks: **WATER IS THE BEST OPTION. Most of the drinks at restaurants are almost all sugar, and the sodas will dehydrate you for practice.** **Sports drinks like Gatorade are more intended for around or during training time, but are a better option than soda.** o Coca-Cola (3.25 grams/FL Oz of sugar), Sprite (3.17 grams/FL Oz of sugar): ▪ Small – 160 calories ▪ Medium – 210 calories ▪ Large – 310 calories o Hi-C (3.7 grams/FL Oz of sugar): ▪ Small – 160 ▪ Medium – 240 ▪ Large – 350 o Gatorade: ▪ Small – 100 ▪ Medium – 150 ▪ Large – 220 o Sweet Tea ▪ Small – 150 ▪ Medium – 180 ▪ Large – 280 o Diet drinks have 0 calories, but still are not good for you. **The typical small drink is 16 FL Oz, which means a small Sprite, with the lowest grams of sugar/ FL Oz on this list, has 51 grams of sugar.**

Fast Food • Taco Bell o **FS=Fresco Style (cheese and sour cream replaced with pico de gallo) You can make any menu item Fresco Style to reduce fat and calories** o Green: less than 30% calories from fat ▪ FS Chicken Soft Taco, FS Chicken Burrito ▪ Bean Burrito ▪ FS Chicken Ranch Taco Salad, FS Chipotle Steak Taco Salad ▪ Chicken Soft Taco ▪ FS Chicken Gordita Baja, FS Chicken (and Steak) Gordita Supreme o Yellow: 30-39% calories from fat ▪ FS Volcano Burrito ▪ Beefy 5-layer Burrito ▪ Cinnamon Twists ▪ Grilled Chicken Burrito ▪ Beef Soft Taco ▪ FS Triple Layer Nachos ▪ FS Fiesta Taco Salad ▪ Double Decker Taco (and Supreme & FS) ▪ Beef Gordita Supreme ▪ ½ lb. Combo Burrito ▪ 7-layer Burrito ▪ Beef Burrito Supreme ▪ All Grilled Stuffed Burritos (But very high in calories) ▪ Crunchwrap Supreme ▪ Grilled Steak Taquitos ▪ Pintos and Cheese o Red: more than 40% calories from fat ▪ The entire Volcano menu (even FS except the burrito) ▪ All Chalupas (even FS) ▪ Pretty much everything else especially anything with a crunchy (fried) shell

• McDonald’s

o **If you want chicken, get a sandwich before nuggets or selects. Sandwiches have more meat and less breading** o Green: less than 30% calories from fat ▪ Premium Grilled Chicken Classic and Ranch BLT ▪ Southwest Grilled Chicken Salad, Caesar Grilled Chicken Salad ▪ Hotcakes ▪ Fruit ‘n Yogurt Parfait ▪ Oreo McFlurry o Yellow: 30-39% calories from fat ▪ Hamburger and Cheeseburger ▪ Premium Crispy Chicken Classic, Club, Ranch BLT ▪ Premium Grilled Chicken Club ▪ Southern Style Crispy Chicken Sandwich ▪ Grilled Chicken Snack Wrap ▪ Bacon Ranch Grilled Chicken Salad ▪ Fruit & Walnut Salad ▪ Low Fat Italian Dressing ▪ Egg McMuffin ▪ Bacon, Egg & Cheese McGriddles o Red: more than 40% calories from fat ▪ All burgers except the regular hamburger and cheeseburger ▪ All Burger Wraps ▪ McChicken ▪ Crispy Chicken Snack Wraps ▪ McNuggets, Chicken Selects ▪ Fries ▪ Spicy Buffalo and Ranch Sauce ▪ All Crispy Chicken Salad ▪ All Dressing besides Italian ▪ All Breakfast foods besides one listed in Yellow ▪ Baked Apple Pie

• Krystal’s o Please don’t eat here on a regular basis. o Green: less than 30% calories from fat ▪ Nothing o Yellow: 30-39% calories from fat ▪ Krystal ▪ Chicken Bites ▪ Large Chili o Red: more than 40% calories from fat ▪ Literally everything else on the menu is well above 40% fat.

• Wendy’s o **Any burger without bacon is much better than ones with bacon** o **They have much healthier side options than fries such as chili, salads, and mandarin oranges. Chili will be most filling** o Green: less than 30% calories from fat ▪ Chili ▪ Regular Chocolate or Vanilla Frosty ▪ Ultimate Chicken Grill Sandwich o Yellow: 30-39% calories from fat ▪ Apple Pecan Chicken Salad ▪ Boneless Wings ▪ Any other kind of Frosty ▪ Jr. Hamburger and Jr. Cheeseburger ▪ Spicy and Home-style Chicken Fillet Sandwich ▪ Crispy Chicken Sandwich ▪ Grilled Chicken Go Wrap o Red: more than 40% calories from fat ▪ Baja Salad ▪ French Fries ▪ Chicken Nuggets ▪ Home-style and Spicy Chicken Go Wraps ▪ All burgers except for the Jr.’s.

• Zaxby’s o Green: less than 30% calories from fat ▪ Grilled House Zalad (without cheese, toast, or fried onions) o Yellow: 30-39% calories from fat ▪ Big Zax Snak (without sauce or drink) ▪ Fried House Zalad (without cheese, toast, or fried onions) ▪ Crinkle Fries ▪ Kiddie Fingers ▪ Lite Vinaigrette Dressing o Red: more than 40% calories from fat ▪ Everything else including Zalads. • Guthrie’s o No information is available, but comparable to the chicken finger plate at Zaxby’s which is in the red. o Everything worth eating is fried, so not the best choice on a regular basis

Sandwiches • Subway o **Breakfast sandwiches can be made with regular egg or egg whites. The egg whites have less fat.** o Green: less than 30% calories from fat ▪ Anything from the “6 grams of fat or less” menu ▪ Steak and Cheese ▪ Subway Melt ▪ All Breakfast Items made with Egg White except Double Bacon, Egg, and Cheese o Yellow: 30-39% calories from fat ▪ Cold Cut Combo ▪ Big Philly Cheese Steak ▪ Buffalo Chicken ▪ Meatball Marinara ▪ All breakfast items made with regular egg except Double Bacon, Egg, and Cheese ▪ Double Bacon, Egg White, and Cheese o Red: more than 40% calories from fat ▪ Tuna (50% calories from fat) ▪ Chicken, Bacon, and Ranch ▪ Italian BMT ▪ Spicy Italian ▪ Double Bacon, Egg, and Cheese Breakfast o Breads : 6” Wheat is the best choice. Honey Oat has the highest calories, and any bread with cheese baked in will have the highest fat content. Wraps have more calories and fat than most of the bread and insignificantly fewer carbs. o Toppings & Sauces: ▪ Veggies are always good! Cheese will add fat. ▪ The sauces are explained on the glass of every Subway. ▪ Sweet Onion, Honey Mustard, and Mustard are your three best options for sauces. Avoid Mayonnaise and Ranch or get very little. These are both mostly, if not all, fat.

• Panera o **Tip** “You Pick Two” with a sandwich and a soup from the green and/or yellow categories is the healthiest option** o Green: less than 30% calories from fat ▪ All Bagels w/out cream cheese (and most with, some fall slightly over the yellow threshold; highest fat content bagel is the cinnamon crunch; highest fat cream cheese is the plain.) ▪ Turkey Artichoke on Foccacia ▪ Low Fat Soups and Smoothies o Yellow: 30-39% calories from fat ▪ Smokehouse Turkey on Three Cheese ▪ Bacon Turkey Bravo on Tomato Basil ▪ Tomato & Mozzarella on Ciabatta ▪ Chicken Salad ▪ Smoked Ham and Swiss o Red: more than 40% calories from fat ▪ Sierra Turkey on Foccacia ▪ Any Soup not labeled “Low Fat” ▪ All Salads • McAlister’s o **If I haven’t listed it, then it is definitely not in the green.** o Green: less than 30% calories from fat ▪ Sweet Chipotle Chicken Salad ▪ Chicken Chili, Country Vegetable Soup, French Onion Soup ▪ New Yorker ▪ The Veggie ▪ The Big Nasty ▪ Chipotle Chicken Wrap ▪ Basil Parmesan Chicken Panini, Havarti Chicken Panini ▪ Grilled Chicken Spud, Pot Roast Spud o Yellow: 30-39% calories from fat ▪ Cheesy Chicken Tortilla Soup ▪ Chicken and Dumplings ▪ French Dip ▪ Turkey Melt o Red: more than 40% calories from fat ▪ All other salads not previously listed ▪ Broccoli Cheddar Soup ▪ Grilled Chicken Club ▪ Grilled Chicken Caesar Wrap ▪ Smokey Pepper Jack Turkey Panini

• Firehouse Subs o Green: less than 30% calories from fat ▪ Hook & Ladder Sub (no cheese or Mayo) ▪ Turkey Sub with cheese (no mayo) ▪ Engine Company with Cheese (no mayo) ▪ Chief’s Salad w/Turkey (no dressing) o Yellow: 30-39% calories from fat ▪ Hook & Ladder Sub with cheese (no Mayo) o Red: more than 40% calories from fat ▪ Hook & Ladder Sub (with mayo and cheese) ▪ Turkey Sub (with mayo and cheese) ▪ Meatball Sub ▪ Italian Sub (no sauce) ▪ Tuna Sub ▪ Chief’s Salad w/Turkey and Ranch dressing • Jimmy John’s o **All of these sandwiches drop at least one level if not two when you leave off the Mayo!!** o Green: less than 30% calories from fat ▪ No Mayo: Pepe, Big John, Turkey Tom, Vegetarian, Gourmet Veggie Club, Ultimate Porker o Yellow: 30-39% calories from fat ▪ #4 Turkey Tom ▪ #7Gourmet Smoked Ham Club ▪ #8 Billy Club ▪ #10 Hunter’s Club ▪ #11 Country Club ▪ #12 Beach Club ▪ #16 Club Lulu o Red: more than 40% calories from fat ▪ Pepe ▪ Big John ▪ #3 Totally Tuna ▪ #5 Vito ▪ #6 Vegetarian ▪ J.J.B.L.T ▪ #9 Italian Night Club ▪ #13 Gourmet Veggie Club ▪ #14 Bootlegger Club ▪ #15 Club Tuna ▪ #17 Ultimate Porker ▪ J.J. Gargantuan Sit Down Restaurants • Buffalo Wild Wings o Green: less than 30% calories from fat ▪ Southwest Chicken Queso Wrap ▪ Chicken Caesar Wrap ▪ Naked Tenders Wrap ▪ Grilled Chicken Buffalitos ▪ Jerk Chicken Sandwich ▪ Sauces: Sweet BBQ, Teriyaki, Honey BBQ, Asian Zing, Mango Habanera o Yellow: 30-39% calories from fat ▪ Mozzarella Sticks ▪ French Fries ▪ Honey Barbeque Chicken Sandwich ▪ Sauce: Caribbean Jerk o Red: more than 40% calories from fat ▪ Pulled Pork Slammers ▪ Ultimate Nachos with Chicken ▪ Naked Tenders (6) (However, these are very low in saturated fat and only 260 calories per 6 tenders.) ▪ Onion Rings ▪ Wings (65% calories from fat) ▪ Boneless Wings (63% calories from fat) ▪ Sauces: Mild, Medium, Hot, Wild, Blazin’, Pepper Infusion ▪ Sauces: Parmesan Garlic, Spicy Garlic ▪ Sauces: Hot BBQ, Honey Mustard • Jason’s Deli o **Tip: Order off their “Lighter Sandwich Choices” part of the menu if you are trying to lose weight.** o Green: less than 30% calories from fat ▪ Chocolate and Vanilla soft serve yogurt (This is FREE when you eat there!) ▪ Club Lite (also high in protein!) ▪ Leo’s Fat Free Italian Dressing o Yellow: 30-39% calories from fat ▪ Philly Chic ▪ Mediterranean Wrap ▪ Turkey Wrap ▪ Amy’s Turkey-O ▪ Spud Au Broc (Still has 1500+ calories!!) o Red: more than 40% calories from fat ▪ All Pastas • Moe’s o **Cheese, sour cream, and guacamole add fat. Choose salsa over these if you want to reduce fat intake** o Green: less than 30% calories from fat ▪ Homewrecker Burrito (no cheese, guacamole or sour cream) ▪ Triple Lindy Burrito (chicken or steak, no cheese, guacamole or sour cream) ▪ Joey Bag of Donuts (chicken or steak, no cheese or guacamole) ▪ Overachiever Taco (no cheese, guacamole or sour cream) o Yellow: 30-39% calories from fat ▪ Homewrecker Burrito (with everything) ▪ Streaker Homewrecker ▪ Art Vandalay ▪ Overachiever Taco (soft shell) ▪ The Funk Meister taco o Red: more than 40% calories from fat ▪ Overachiever Taco (crispy shell) ▪ John Coctosan Quesadilla ▪ Instant Friend Quesadilla ▪ Close Talker Salad (with dressing) ▪ Personal Trainer Salad (with dressing) ▪ Fat Sam Fajita ▪ Billy Barou Nachos • Chipotle o **Passing on chips, sour cream, cheese, and/or a crunchy taco shell will lower your fat intake** o Green: less than 30% calories from fat ▪ Flour tortilla (burrito or taco) ▪ Cilantro-Lime Rice ▪ Black Beans ▪ Pinto Beans ▪ Fajita Vegetables ▪ All Salsa ▪ Lettuce o Yellow: 30-39% calories from fat ▪ Crispy Taco Shell ▪ All meat options ▪ Guacamole (technically in red, but the fat is heart healthy!) o Red: more than 40% calories from fat ▪ Cheese ▪ Sour Cream ▪ Chips ▪ Vinaigrette • Bandito’s o New Mexican restaurant, no info available. Be careful of the fried food, queso, and ground beef.

• Mellow Mushroom and Trinos o No info available, but are comparable to Sbarro.

• 3 Spoons o Frozen Yogurt shop. Better choice of desert than regular ice cream and many other desserts, but be careful when choosing toppings.

On Campus Restaurants

• Chick-fil-a Express o **If you want fried chicken, get Chick-n-Minis for breakfast and a Chicken Sandwich for lunch.** o Green: less than 30% calories from fat ▪ Chargrilled Chicken Sandwich ▪ Fruit cup ▪ Chargrilled Chicken Cool Wrap, Spicy Chicken Wrap ▪ BBQ, Honey Mustard Sauce ▪ Honey Mustard and Berry Balsamic Vinaigrette Dressing o Yellow: 30-39% calories from fat ▪ Chick-n-Minis ▪ Chicken Sandwich ▪ Caesar Chicken Wrap ▪ Light Italian Dressing o Red: more than 40% calories from fat ▪ Chicken Biscuit ▪ Nuggets ▪ Fudge Nut Brownie ▪ Waffle Fries ▪ All other sauces and dressings not yet mentioned. • Petro’s o ***The Vegetarian Chili has more fat and calories than the Original*** o **When you make your order “Lite”, they substitute in fat free cheese and sour cream.** o Green: less than 30% calories from fat ▪ Petro Lite ▪ Pasta Petro Lite ▪ Lite Potato o Yellow: 30-39% calories from fat ▪ Pasta Petro ▪ Butter & Sour Cream Potato o Red: more than 40% calories from fat ▪ Petro ▪ Hot Dogs ▪ Nachos ▪ Loaded Potato

• Sbarro o **Pepperoni and Sausage add fat.** o Green: less than 30% calories from fat ▪ Cheese Pizza ▪ Garlic Rolls ▪ Mushroom Pizza ▪ Garden Salad o Yellow: 30-39% calories from fat ▪ Cheese Calzone ▪ Supreme Pizza o Red: more than 40% calories from fat ▪ Pepperoni Pizza ▪ Greek Salad ▪ Pepperoni Stromboli ▪ Baked Ziti (82% fat!) ▪ Sausage Pizza ▪ Chicken Parmigiana • Einstein Brother’s o Green: less than 30% calories from fat ▪ Any bagel and cream cheese ▪ Deli Ham Sandwich ▪ Deli Tuna Salad Sandwich ▪ Deli Turkey Sandwich ▪ Roasted Turkey Sandwich ▪ Cheese Pizza Bagel ▪ Oatmeal Raisin Cookie ▪ Sugar Cookie ▪ Marshmallow Crispy Treat o Yellow: 30-39% calories from fat ▪ Tasty Turkey on Asiago Bagel ▪ Veg Out on Sesame Seed Bagel ▪ Bagel Dogs (w/out added cheese) ▪ Pepperoni Pizza Bagel o Red: more than 40% calories from fat ▪ All Salads ▪ Deli Chicken Salad

• Quiznos o **They have a Choose Two menu that can be a great option as long as you are careful about your choices. Go “grellow” or “yed”.** o Green: less than 30% calories from fat ▪ Honey Bourbon Chicken (The sauce on this sandwich is low in fat.) ▪ Pesto Turkey Torpedo ▪ Cantina Chicken Sammie ▪ Roadhouse Steak Sammie ▪ Chicken Noodle Soup ▪ Chili ▪ Tasty Turkey Sammie ▪ Ham Melt Sammie ▪ Turkey & Ham (no mayo) o Yellow: 30-39% calories from fat ▪ Turkey, Ranch, & Swiss ▪ Honey Bacon Club ▪ Turkey Club ▪ Pan Asian Chicken Salad ▪ Raspberry Chipotle Chicken Salad ▪ Classic Club (no mayo) ▪ The Traditional ▪ Baja Chicken o Red: more than 40% calories from fat ▪ Oven Roasted Turkey & Cheddar ▪ Tuna Melt ▪ Classic Italian ▪ Honey-Cured Ham & Swiss ▪ Roast Beef & Cheddar ▪ Classic Club ▪ Turkey Bacon Guacamole ▪ Veggie Sandwich and Sammie ▪ Broccoli Cheese Soup ▪ Chicken Carbonara

DRINK WATER BECAUSE IT…

HYDRATION

FOOTBALL NUTRITION • Nutrition can make a good athlete great, or a great athlete good.

• WHAT and WHEN you eat affects your body and your performance

• Your diet is the #1 indicator of your body composition

• IF you have NFL potential, what you put in your mouth can take money out of your pocket.

• On every team, there is an athlete who eats, drinks and parties himself out of contention.

• Get your body right .... NOW • PERFORMANCE NUTRITION: o Superior energy to train longer and harder o Enhanced energy in the final minutes o Less downtime due to injury o Yields better practice and performance ▪ OUTWORK THE COMPETITION & STAY PRODUCTIVE IN-SEASON

• THE PERFORMANCE NUTRITION SIX PACK o HYDRATE o FUEL WITH PURPOSE o FRAMEWORK o APPROACH o RECOVER o NUTRITION KNOW HOW

• EVERY GAME COUNTS o What figures into performance nutrition? o What’s your priority? ▪ POWER ▪ SPEED & BURST ▪ ENERGY ▪ REACTION ▪ ENDURANCE ▪ VISION ▪ FOCUS ▪ EMOTION ▪ MENTAL TOUGHNESS "God places the heaviest burden on those who can carry its weight." Reggie White "ALWAYS BE PREPARED TO START." Joe Montana