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FUELS for SPORT Carbohydrate, Protein, and Fat Are the Three Energy Nutrients

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FUELS for SPORT Carbohydrate, Protein, and Fat Are the Three Energy Nutrients FUELS FOR SPORT Carbohydrate, protein, and fat are the three energy nutrients. All three can provide energy, but carbohydrate is the chief form of energy for physical activity. Athletes burn different amounts of carbohydrates and fat depending on the intensity, duration, and frequency of the exercise. In sports such as football, baseball, softball volleyball, basketball, a 200m dash and a 50m swim athletes burn primarily glycogen. Even though the bursts of activity in these sports do not last long, when strung together they can exhaust the glycogen stores. In sports such as marathon running, distance swimming, and cycling the muscles get most of the oxygen they need and therefore about 70% of the fuel comes from glycogen, while the rest is from fat. The frequency of activity also affects the fuels burned. Hard, physical training day after day can deplete the glycogen in the muscles. Poor performance is often blamed on a "bad day". It may really be caused by low levels of glycogen in the muscles. When daily carbohydrate intake is inadequate, decreased glycogen levels can reduce the ability to recover from day-to-day workouts, and eventually, sluggish performance may result. Research has shown that the muscles and liver cells uptake carbohydrates more readily if a carbohydrate rich meal is ingested within 30 minutes after exercise. Athletes who eat a normal diet get about 350g of carbohydrate per day. This diet does not replace the muscle glycogen used up in training each day. On the other hand, eating a diet high in carbohydrates (550-650g/day) almost completely replaces the muscle glycogen within 24 hours. CARBOHYDRATES Breads, cereals, pastas, fruits, and vegetables are excellent sources of carbohydrates. Your diet needs to consist of 65% carbohydrates, this equates to approximately 500-600 grams of carbohydrates. However the average athlete's diet contains only 40% (350g). HIGH CARBOHYDRATE FOODS MEAT GROUP GRAIN GROUP FRUIT-VEGETABLE GROUP Baked Beans Bagels Apples Pears Grapes Chili Beans Waffles Apple Sauce Pinapples Grapefruit Lima Beans Cereals Asparagus Oranges Pinto Beans Cornbread Bananna Spinach Refried Beans French Toast Beets Squash Navy Beans Muffins Broccoli Strawberries Oatmeal Carrots Peaches MILK GROUP Pancakes Cauliflower Potatoes Milk (low fat or skim) Pasta Corn Peas Milkshakes Rice Raisin Dates Pudding Rolls Eggplant Okra Yogurt Breads Fruit Juices Melon M U 120 High-CHO Diet S C 100 L E 80 G 60 Low-CHO Diet L Y 40 C O 20 TRAINING BOUTS G E 0 N 0 12 24 36 48 60 72 T I M E (Hours) Muscle glycogen content is shown during 3 successive days of heavy training with diets whose caloric compositions were 40% CHO (low) and 70% carbohydrates (high). Clearly the high-CHO diet is superior for replenishing muscle glycogen levels depleted by intense physcial activity. NUTRITION Athletic Performance is not simply determined by training alone. Your lifestyle off the practice field or court plays a significant role in how you will perform. One of the most overlooked and under-rated aspects of athletics and performance is nutrition and recovery (rest). No amount of hard work can offset a poor life-style An adequate diet can directly affect performance and influence injury occurrence and recovery. Research has shown that a proper diet can ensure higher energy levels and quicker, recovery during and between exercise bouts. The principle of good nutrition and the contents of an optimal diet are the same for both athlete and nonathlete. The difference is the need for a greater caloric intake to support the much higher energy demands an athlete encounters during athletic training and competition. Common sense tells us that an athlete cannot consume a balanced diet or enough total calories in two meals per day. The diet should consist of at least three meals a day. Four or five lighter meals may be preferred to three larger meals when training is extensive. The following sections will provide information to change dietary habits. FOUR FOOD GROUPS The easiest way that you are assured of obtaining all the nutrients your body needs is to eat a variety of foods from the FOUR FOOD GROUPS. Below is a table of the four food groups and the number of daily servings from each that is recommended for your training diet. In short, at each meal try to eat a serving from each of the four food groups; minimize the servings form the dairy and meat groups and maximize the servings form the grain and fruit and vegetable groups. FOUR FOOD GROUPS Basic Diet Training Diet DAIRY GROUP 2 or more 2 or more Milk, cheese, yogurt, cottage cheese, ice cream MEAT GROUP 2 or more 2 or more Fish, poultry, eggs, dry beans & peas, nuts, beef, pork FRUIT & VEGETABLE GROUP 4 or more 8 or more Fresh, frozen, canned, dried & juiced fruits & vegetables GRAIN GROUPS 4 or more 8 or more Cereals, breads, rolls, pasta, muffins, pancakes, oatmeal LOW FAT SHOPPING LIST BREADS SNACKS CANNED GOODS continued Whole Wheat Pretzels (low salt) Kidney Beans Sourdough Graham Crackers Salsa French Fig Newtons (fat free) Syrup (lite) Bagels (Lenders)-1bag/person/week Popcorn(Orville Red. Lt butter) Fruit Spread (no sugar) English Muffins-1bag/person/week Saltines (Premium Fat Free) Jam (low sugar) Bran Muffins Fat Free Frozen Dessert Biscuits Fat Free Frozen Yogurt Meats Branola Animal Crackers Chicken Breasts Rye Fruits and Vegetables Smoked Turkey Breasts Pumpernickel Ginger Snaps Turkey Breast (Baked, BBQ, Broiled) Corn/Flour Tortilla Diet Lean Hamburger Ground Turkey (instead of hamburger) CEREAL (2 boxes/person/week) PASTAS Lean/Diet Steak (USDA Select) Shredded Wheat Spaghetti Noodles Tuna (in water) Grape Nuts Fettuccine Turkey Ham (96% fat free) Raisin Bran Linguine Lean Ham (96% fat free) Wheaties Louises Frozen Ravioli Fish (Salmon, trout, white fish, etc.) Cherrios Louises Frozen Manticotti Corn/Rice Chex Mac-n-cheese Condiments Nutri Grain Nonfat Miracle Whip (Kraft) Wheat Chex Juices (unsweetened) Nonfat Mayonaise (Kraft) Total Apple Juice (1/2 gallon/week) Mustard (reg or honey) Product 19 Orange Juice (1/2 gallon/week) Terryaki Sauce Honey Nut Cherrios Grape Lite Soy Sauce Cream of Wheat Tomato Lite Syrup Malt-o-meal V-8 Fruit Spread (no sugar) Oatmeal/Grits Grapefruit Low Sugar Jam Tropical Mix Kraft Dressings (non-fat) DAIRY Ketchup/Tobasco Sauce/ BBQ sauce Milk (Skim) Fruits Eggs (white) Apples (7/per/wk) Vegetables Yogurt (nonfat or light) Bananas(7/per/wk) Corn Cheese (lowfat) Oranges Green Beans Eggbeaters (no fat/ Chol) Melons Broccoli Non-fat sour cream Berries Peas-Carrots Cream Cheese (Free) Raisins Lettuce Lowfat Chocolate Milk Grapes Potatoes (1 bag/wk) Pineapple Tomatoes CANNED GOODS Cumbers Tuna (in water, mix with low cal mayo) Baked Beans Hunts Spaghetti Sauce(tomato chunks) Ragu Homestyle Spaghetti Sauce Boxed Goods Pork & Beans (Van Camps) Tuna Helper Pancake Mix Beans & Chili Sauce (Green Giant) Hamburger Helper Lasagna Cream of Mushroom soup (Campells 98% fat free) Noodle Roni (low fat) Nutri Grain Waffles Campells Soup (veg. Beef, chicken noodle) Special K Eggo Waffles * The following shopping list is intended for use by athletes living on their own and selecting their own food. * It will cost you less for food if you shop than if you eat out every meal. The cost will be 3-4 x's less with higher quality. * This list will often recommend low fat alternatives. Follow these recommendtions even when attempting to gain weight. Fat makes you fat, reduce it whenever possible HEALTHY FAST FOOD CHOICES An occasional meal at a fast food restaurant will not destroy balance in the diet. Fast foods are high in fat and calories and will raise the percentage of fat. A player on a 4,000-calorie diet should take in 90 grams of fat daily (810 calories). At McDonald’s, a Big Mac, french fries, and apple pie contain 61 grams of fat (549 calories). Therefore, other meals for the day should be lower in fat to offset the intake of fat at McDonald’s. RESTAURANT CHOOSE AVOID ROAST BEEF, REG ROAST BEEF DELUXE ARBY’S CHICKEN BREAST SAND CHICKEN SALAD AND CROISSANT TURKEY DELUXE SUPPERSTUFFED POTATO VANILLA SHAKE CHICKEN TENDERS WHOPPER BURGER KING HAMBURGER ONION RINGS CHICKEN SANDWICH FRENCH TOAST W/ SAUSAGE HAM& CHEESE CROISSANWICH BAKED CHICKEN EXTRA CRISPY CHICKEN KENTUCKY FRIED BAKED BEANS ORIGINAL RECIPE CHICKEN CHICKEN MASHED POTATOS POTATO SALAD CORN ON THE COB COLE SLAW BUTTER MILK BISCUITS HAMBURGER APPLE/CHERRY PIE GRILLED CHIC SANDWICH BIG MAC MCDONALD’S HOT CAKES W/ SYRUP EGG MCMUFFIN EGG AND CHEESE BISCUIT FILET OF FISH GARDEN SALAD W/ LOFAT DRESSING FRENCH FRIES CHUNKY CHICKEN SALAD QUARTER POUNDER APPLE BRAN MUFFIN HASH BROWNS BEAN BURRITO BEEF BURRITO TACO BELL SOFT TACO CHICKEN NACHO SUPREME PINTO’S AND CHEESE BEEF TACO LIGHT TACO TACO SALAD LIGHT SOFT TACO CHICKEN BURRITO HAMBURGER STEAK BISCUIT HARDEE’S CHICKEN FILET BACON CHEESEBURGER FISHERMANS FILET BIG COUNTRY BREAKFAST CHEF SALAD SINGLE W/ CHEESE BIG CLASSIC WENDY’S GRILLED CHICKEN SANDWI. FISH FILLET PLAIN POTATO BAKED CHICKEN NUGGETS POTATO W/ BROCCOLI & CHEESE ROASTED CHICKEN BREAST SUBWAY SEAFOOD & CRAB SUBWAY CLUB BLT, MEAT BALL, TUNA SUBWAY VEGGIE DELIGHT COLD CUT TRIO TURKEY BREAST CHICKEN TACO SUB TURKEY BREAST & HAM CLASSIC ITALIAN BMT HAM STEAK & CHEESE ROAST BEEF SUBWAY MELT, PIZZA SUB SUGGESTIONS TO INCREASE MUSCLE MASS BEHAVIOR MODIFICATION 1. Eat larger portions at meals. 2. Eat more meals each day. 3. Eat nutritious snacks between meals. 4. Realistically, you can gain about 1 or 2 pounds in a week if you consume 500-1000 calories extra every day. 5. Eat daily servings from the four basic food groups: a. Grain products - 4 servings * note that with 8 servings coming from grain b.
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