NUTRITION TIPS

The only way to get the most out of your summer strength & conditioning workouts and to properly prepare for the season is to practice good nutritional habits The summer is a perfect opportunity to make positi!e nutrition changes that will benefit your performance all year long The following pages briefly outline "# important nutrition tips to focus on$ " ) * + & ( . 1 2 %at &'( times e!ery day %at a high carbohydrates diet %at enough protein %at less fat Impro!e the ,uality of the foods you eat -uel yourself properly for workouts /et at the right body weight0body composition Practice good hydration strategies 3ake good choices when eating out

"# If you use supplement4 do so responsibility

%5T ( TI3% %6%R7 857 3any athletes make the mistake of eating only ) to * times per day 9hy is eating ( times e!eryday so important: It can speed up your metabolic rate ;helps you burn more calories and become leaner< It can help you build muscle faster

It can increase your energy stores for workouts

It=s difficult to get in all the nutrients you need in only ) or * meals IT=S %5S7 TO /%T INTO T>% >5?IT O- %5TIN/ ( TI3%S %5@> 857

Sample 3eal Schedule$ 1$## am "#$*# am ")$## p m )$*# p m &$## p m 1$## p m ?reakfast Snack Aunch Snack 8inner Snack

;This does not mean piBBa4 wings4 and fat foodC Deep smart snacks like cereal & milk4 sandwich makings4 granola bars4 popcorn4 fruit4 yogurt4 shakes4 etc around<

7ou should always be satisfied

ne!er !ery hungry and ne!er !ery fullCC

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Understand that some supplements are legal4 safe4 and potentially beneficial to your performance ?UT T>%R% 5R% 35N7 T>5T 5R% NOT A%/5A4 S5-%4 5N8 %--%@TI6% Ne!er take any supplement without checking it out for the legality of it4 the side effects that go along with the use of it4 and eEactly how it will benefit you 8on=t risk a health problem because you neglected to askC

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5thletes are eEposed to lots of information about protein4 but it seems like less emphasis is currently placed on carbohydrates 8on=t forget that carbohydrates fuel your muscles and brain during lifting4 running4 and football workoutsC They=re the most important ingredient in an athlete=s diet 5thletes who complain of not ha!ing enough energy for workouts are eating too few @5R?O>78R5T%S ;or are not eating ( times each day< often

Aoad up on the types of carbohydrates that will stick with you longest and0or pro!ide the most !itamins and minerals

%Eamples$ Potatoes ;regular or sweet potatoes F not french friesC< Rice Pasta ;a!oid cream sauce< ?reads0bagels ;whole wheat is better than white< @old or hot cereal ;whole grain cereals like raisin bran4 oatmeal4 etc < Popcorn or pretBels -ruits and fruit Guices 6egetables Sports bars /atorade

Aimit carbohydrates like cookies4 candy4 crackers4 desserts4 sodas4 kid=s cereals4 etc that don=t pro!ide good long term energy and0or !itamins and minerals %5T %NOU/> PROT%IN Protein is a !ery important nutrient for athletes4 especially for those who are strength training Protein helps build muscle and helps muscle reco!ery from hard training 3any athletes think the more protein4 the better NOT TRU%C

%Ecessi!ely high protein diets can cause$ Aow energy since you=re not getting in sufficient carbohydrates 8ehydration @alcium loss from bones F potential fractures Didney problems
9hile some athletes are taking in too much protein ;and not enough carbohydrates<4 there are many athletes who should work to get enough protein

To determine your protein needs4 multiply your body weight H )0*

-or eEample$ 5 "1# pound athlete H )0* re,uires ")# grams of protein each day 5 *## pound athlete H )0* re,uires )## grams of protein each day /ood protein sources$ 3eat4 poultry4 fish ;" ounce of meat I about "# grams of protein %E " chicken breast I *# grams of protein 1 ounce steak I 1# grams of protein< Aow fat dairy products ;" cup of milk or yogurt I "# grams of protein " slice of cheese I "# grams of protein J cup of cottage cheese I "# grams of protein<

?eans ;" cup of kidney or black beans I "& grams of protein< %ggs ;" egg I . grams of protein< Nuts4 seeds4 peanut butter ;"0+ cup of nuts or sunflower seeds I "# grams of protein ) table spoons of peanut butter I "& grams of protein< Sports bars4 /oC drinks4 protein shakes ;5mounts of protein in these !ary F they should be used to help supplement the amount of protein in the diet4 ne!er to replace meals<

%5T A%SS -5T

5thletes 9hy: should consume less than )#')&K of their calories from fat To make sure you are getting in plenty of carbohydrates and protein To assist in weight management To assist with training ;fat takes a long time to digest4 so you don=t want it to remain in your stomach during workouts< To help pre!ent heart disease and other health conditions Aearn to eat these moderatelyC

Sources of fat in the diet

?utter and margarine Sour cream 3ayonnaise and creamy salad dressings 9hole milk ;choose low fat or skim milk< Regular cheese Ice cream -atty meats like sausage4 bacon4 bologna4 etc -ried foods 3any fast foods 3any snack foods like chips and crackers 8oughnuts and pastries

Some foods ha!e unsaturated fats4 which is actually !ery healthful %Eamples$ Nuts4 seeds4 peanut butter -ish Oils Non'creamy salad dressings ;eE$ Italian or !inaigrette<

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3any athletes= diets contain way too many %3PT7 @5AORI%S %mpty calories come from foods that ha!e lots of calories4 but !ery few !itamins and minerals %Eamples$ @andy4 soda4 desserts4 snack foods4 sugary kids= cereals4 fried %ats and potatoes4 sour cream and cream cheese4 alcoholic be!erages4 etc

%!en carbohydrates like white bread4 white rice4 and pasta are not the best way to maEimiBe your nutrient intake Aook for products that are whole wheat or contain Mwhole grainsN as the first ingredient on the label >I/> LU5AIT7 -OO8S contain lots of nutrients for not as many calories 5 high ,uality diet contains lean meats4 low fat dairy products4 whole grains4 lots of fruits and !egetables4 and few empty calories

-U%A 5N8 R%-U%A -OR 9ORDOUTS

?elow are a few strategies to make sure your nutrition habits support the hea!y training youOre doing "

Ne!er lift weights4 run4 or workout on a totally empty stomach

If you=re not eating a full meal within an hour of working out4 >a!e a carbohydrate snack such as$ -ruit ;fresh4 canned4 or dried< /ranola bar Sports bar 8ry cereal -ig newtons ?agel If you can=t tolerate solid foods4 ha!e$ 5t least * cups of gatorade 5t least ) cups of fruit Guice Refuel after eEercise It=s important to eat within *# minutes of completing your workoutsC 9hy: To replenish energy and fluid stores you used up To pro!ide ingredients for building muscle To limit muscle soreness ?e sure to eat @5R?O>78R5T%4 PROT%IN4 5N8 -AUI8S 5lternati!es to /oC be!eragesC If you miss the @arnation Instant ?reakfast made with skim milk -la!ored 3ilk Sports bar and water Peanut butter and Gelly and fruit Guice Trail miE and gatorade *# minute Mwindow of opportunityN4 you can=t make it upC

>ydrate 8URIN/ workouts

8rink water or gatorade e!ery "& minutes during workouts ;e!en those in the weight room or air conditioning<

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9eight /ain If trying to gain weight your goal$ Increase muscle mass while keeping body fat K fairly constant Strategies$ " %at 3OR% calories than you normally eat by either$ Increasing the number of times you each day to P& 3any athletes complain that they can=t gain weight4 but they are only eating ) or * times per day 5t least & is essentialC Or Increasing the amount of calories in your meals and snacks >a!e larger portions of lean protein and carbohydrate foods 5dd topping like peanut butter4 Italian dressing4 margarine and cheese to foods 8rink high calories be!erages like milk shakes4 smoothies4 low fat or whole milk4 and fruit Guice with meals and snacks @hoose high calorie side items like mashed potatoes4 macaroni and cheese4 thick slices of bread4 etc >a!e a bowl of cereal like granola or raisin bran at the end of your meal ) %at enough protein Remember to multiply your weight H )0* to determine how many grams of protein you need 5chie!e this through eating meat4 poultry4 dairy4 beans4 nuts4 seeds4 and possibly bars and shakes & times per day %Etra protein won=t make you gain muscle faster * >ydrate well If you ha!e tried all of the abo!e consistently4 begin eating a snack right before going to sleep at night

9eight Aoss If 7our /oal Is$ 8ecrease body fat K while maintaining muscle mass Strategies$

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%at A%SS calories than you normally eat Remember that if you eat &## fewer calories each day4 you will lose about " pound per weekC

%at less fat with your meals %E >a!ing a turkey sub without cheese and mayo sa!es )&# calories >a!ing baked chips instead of regular chips sa!es "## calories Reduce your portion siBes %at a few bits less of e!erything than you=re used to -ill up on fruits and !egetables These ha!e !ery few calories @hoose smart snacks$ -ruits4 !eggies4 cereals4 popcorn4 low fat dairy products4 etc ha!e much fewer calories than chips4 desserts4 fast foods4 and piBBa

Ne!er skip meals 5thletes often try to lose weight by skipping meals
%!en if you=re trying to lose weight4 it=s important to ( times per day F otherwise your metabolism will slow down

%at enough protein Remember to multiply your weight H )0* to determine how many grams of protein you need If you don=t eat enough protein4 you will lose muscleC >ydrate well ?eing well hydrated can help you feel full longer and enhance weight loss %at more fiber -iber'rich foods like oatmeal4 potatoes4 wheat bread4 whole grain cereals4 fruits4 and !egetables all help you feel full longer

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PR5@TI@% /OO8 >78R5TION STR5T%/I%S 8id you know that football players can easily lose & liters of fluid during a hard practice: That=s e,ual to ) J )'liter soda bottles: 8ehydration can increase your risk of inGury4 decrease you performance4 and be !ery dangerous health wise 8rink enough fluids e!ery day to make your urine clear F 5A957SC 9orkout hydration guidelines$ 8rink 5T A%5ST ) cups of water within ) hours of working out 8rink 5T A%5ST " cup of water e!ery "& minutes of working out 8rink * cups of water for e!ery pound of weight lost during your workout

If you=re the type of athlete who has hydration problems despite drinking tons of fluids and ha!ing clear urine4 you should consider$ Replacing some of your water with sports drink Increasing the amount of salt and salty food in your diet

Increasing the amount of electrolytes in your diet UtiliBing supplements recommended by a nutritionist ;for special help with hydrating4 see a nutritionist<

@5--%IN% ;coffee4 tea4 soda< and 5A@O>OA ;all types< can interfere with good hydration Aimit these especially during hard training and hot weather

35D% /OO8 @>OI@%S 9>%N %5TIN/ OUT It=s unrealistic and unnecessary to a!oid fast food and take out restaurants Aearn how to make the best choices when eating outC 9hen your only choice is fast food you can still make good eating decisions -ood from the following fi!e fast food places are di!ided into three categories based on fat content Try to choose foods from the Mbest choicesN category first -oods from the MOD choicesN should be used sparingly4 while food from the Mworst choicesN should typically be a!oided 3c8onalds Tip$ ?ig appetite: %nd your meal with a fruit Qn yogurt parfaitC

Best Choices Apple Pie Cheeseburger Chef Salad Chicken McGrill "#$ut may$! Chicken McNuggets * piece! French Fries Small Fruit1n 2$gurt Parfait Garden Salad Grilled Chicken Caesar Salad 3amburger Nugget 0ipping Sauce Salad 0ressing4 Caesar- 3$ney Mustard- Fat Free 3erb 5inaigretteTh$usand 6sland Small Shakes Sundae any kind!

OK Choices Chicken McGrill French Fries Medium McFlurry any kind! Nuggets % & ' piece! +uarter P$under /anch Salad 0ressing

Worst Choices Big Mac Big N Tasty Crispy Chicken Filet()(Fish French Fries ,arge- Super Si.e +uarter P$under "ith Cheese

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?UR/%R DIN/$ Best Choices B8 Br$iler Chicken Sand"ich n$ may Chicken Tenders *- 9- % pieces! Chicken Tenders Sand"ich n$ may$ 0ipping Sauces all kinds! 0utch Apple Pie French Fries Small =alapen$ P$ppers * pieces! Milk /educed Fat )ni$n /ings Child1s Shakes Small- Medium OK Choices B8 Br$iler Chicken Sand"ich Bull1s :ye BB+ 0elu;e n$ may$ Cheeseburger Chicken Club Sand"ich n$ may$ Chicken Tender < piece! French Fries Medium- 8ing Si.e 3amburger 3ershey1s Sundae Pie M$..arella Sticks * piece! )ni$n /ings Medium >h$pper =uni$r n$ may$ >h$pper =uni$r "#cheese n$ may$ >h$pper n$ may$ Worst Choices Bac$n Cheeseburger B8 Big Fish Sand"ich Chicken Club Sand"ich Chicken Sand"ich Chicken Tenders Sand"ich 0$uble Cheeseburger 0$uble 3amburger 0$uble >h$pper 0$uble >h$pper n$ may$ 0$uble >h$pper "#cheese 0$uble >h$pper "#cheese n$ may$ )ni$n /ing 8ing Si.e >h$pper >h$pper =r7 "#cheese >h$pper "#cheese >h$pper "#cheese n$ may$ http4##"""7burgerking7c$m

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Tip$ It makes a difference what you put on your baked potatoC OK Choices Classic Single Plain Classic Single "#e?erything =r7 Bac$n Cheeseburger =r7 Cheeseburger 0elu;e Breaded Chicken Sand"ich Chicken Club Sand"ich Spicy Chicken Sand"ich Tac$ Salad Salad 0ressing @ Tbsp7!4 Blue Cheese 6talian Caesar French Fries Biggie Baked P$tat$ Bac$n & Cheese Baked P$tat$ Cheese Baked P$tat$ Chili & Cheese Chicken Nuggets 9 piece! Pita any kind! Worst Choices Big Bac$n Classic French Fries Great Biggie

Best Choices Baked P$tat$ Br$cc$li & Cheese Baked P$tat$ Plain Baked P$tat$ S$ur Cream & Chi?e Caesar Side Salad Chili Small- Medium- ,arge Ch$c$late Chip C$$kies 0elu;e Garden Salad French Fries Small Fr$sty all si.es and fla?$rs! Grilled Chicken Salad Grilled Chicken Sand"ich =r7 Cheeseburger =r7 3amburger Nugget 0ipping Sauces any kind! Salad 0ressing @ Tbsp7!4 FrenchFrench Fat Free- /educed Fat 6talian 3idden 5alley /anch- /educed Fat /anch- Th$usand 6sland Side Salad S$ft Bread Sticks Tac$ Chips

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Tip$ 9atch out because the ser!ing siBe is ON% itemC

Best Choices Bean Burrit$ Chili Cheese Burrit$ Cinnam$n T"ists Fiesta Burrit$ Chicken- Steak! G$rdita Nach$ Cheese Beef- Chicken Steak! G$rdita Supreme Beef- ChickenSteak! Me;ican /ice Pint$s1n Cheese S$ft Tac$s Beef- Chicken- Steak! Tac$ Tac$ Supreme T$stad$

OK Choices Worst Choices A(,ayer Burrit$ Chalupa Santa Fe Beef- ChickenBurrit$ Supreme Beef- Chicken- Steak! Steak! Chalupa BaBa Beef- Chicken- Steak! Much$ Grande Nach$s Chalupa Nach$ Cheese Beef- Chicken- Nach$s Bell Grande Chalupa Supreme Beef- Chicken- Steak! Tac$ Salad "ith Salsa Cheese +uesadilla Chicken +uesadilla 0$uble Burrit$ Supreme Beef- ChickenSteak! 0$uble 0ecker Tac$ :nchiladas Beef- Chicken- Steak! Fiesta Burrit$ Beef! G$rdita BaBa Beef- Chicken- Steak! G$rdita Nach$ Cheese Beef! G$rdita Santa Fe Beef- Chicken- Steak! Me;i Melt Me;ican Pi..a Nach$s Nach$s Supreme http4##"""7tac$bell7c$m

PiBBa -acts PiBBa can be a /R%5T choice for athletes Thick crust piBBa can ser!e as a good source of carbohydrates PiBBa can be a good post'game meal because it is easily accessible on trips PiBBa can pro!ide lost of !itamins and minerals when topped with the right toppings ?UT PiBBa can also be a POOR choice for athletes PiBBa usually tastes good4 so it=s hard to stop at Gust a couple of pieces The fat and calories can add up fastC 3any popular piBBa toppings are high in fat and low in !itamins and minerals PiBBa should be considered a MsometimesN food rather than an ManytimeN food The a!erage slice of piBBa contains *(& calories C