Unlike common people, you have uncommon goals and dreams that require 100% of your effort, determination, and discipline. You are beginning to understand how important this is in your physical conditioning, but you must also understand that these same principles apply to your eating habits. Nutrition is the one component of an athletic program where most people are misinformed or misunderstood. Everywhere you turn, you hear or read about someone who had gained or lost 20 pounds in one week. This type of information is misleading and dangerous. As athletes, you must know facts about diet and dietary habits, in order to perform at your optimum level. You cannot run a high-performance race car on kerosene. Excess weight in the form of fat reduces speed and endurance of any athlete.

FUELING FOR SPORTS

All sports can be affected by what, when and how much an athlete eats and drinks. Athletes need to apply the same effort to proper fueling as they give during practices and competition. Players sometimes neglect nutrition, which can result in poor performance. Proper nutrition is extremely important for football, basketball, lacrosse, soccer, and rugby players. Because these sports require short bursts of energy, eating enough carbohydrates is critical. As an athlete, you are always looking for the edge over your opponent. Nutrition is that edge. It does not only impact strength, speed, and stamina, but recovery as well. You, as athletes, are responsible for taking control. You must provide your body with optimal body fueling. A player who comes to practice without having eaten breakfast or lunch, or skimps on fluid intake during hot summer practices, is not going to reach his full potential – which ultimately affects the performance of the team.

The Basic Six

1. Carbohydrates
2. Fats
3. Proteins
4. Vitamins
5. Minerals
6. Water

CARBS ARE KEY!

The aforementioned sports are primarily stop-and-go sports with short burst of intense effort, followed by rest. Therefore, the primary fuel for them is carbohydrates. It is the best health food you can eat. I have often referred it as the jet fuel of food. Simply stated, your diet should be 2/3 carbohydrates and 1/3 protein, with an emphasis on moderate fat. Carbohydrates-containing foods with lower fat should be emphasized example: bagels over doughnuts, mashed potatoes over fries, grilled chicken over fried, frozen yogurt over ice cream.

Upping the amount of carbohydrates in your diet will provide you with more available energy during practice and games. Less fried foods often decrease the chance of an upset stomach, which may also boost performance.

During Two-a-days/Pre-season, carbohydrates must be the main fuel source. Players will not recover in time for the next practice unless carbohydrate intakes are adequate. Watch your protein intake. While protein is needed in an athlete’s diet to build and maintain muscle mass, excess protein consumption will be stored as fat and may dehydrate the body. For example, turkey and cheese roll-ups, fruit, vegetables, Gatorade bars etc., are healthy food choices.

PROTEIN

Protein is primarily used to rebuild and repair muscle. It is broken down into amino acids for the muscles and other tissues to use. It is a poor source of energy. Most people consume far more protein than they need. Excess protein is converted to fat and stored in the body or excreted in your waste products. Good sources of animal protein include beef, pork, seafood, turkey, chicken, dairy products (milk, cheese, yogurt, eggs, eggbeaters, egg whites). Good sources of plant protein include beans, cereal, bread, crackers, rice, pasta, tofu, soy, almond, rice or hemp milk, nuts, seeds, nut butters, hummus, bean dips, refried beans, vegetables, almond-based powders, and bars.

FATS

Fat is a poor source of energy. It takes the body a long time to break it down into usable fuel. If the body cannot break it down to a usable source of energy it stores it as fat in the body. There are four types of fat, saturated, monounsaturated, polyunsaturated and trans fats. Saturated fats include animal fats, butter, margarine, cream, salad dressing, cheese, shortening, whole milk and fried foods. Monounsaturated fats include olive oil, peanuts and their oils, avocados, cashews, sunflower oil, and poultry. Polyunsaturated fat sources are fish, fish oil, corn oil, pecans/walnuts, almonds, mayonnaise, and sesame oil. Trans fats are cookies, crackers, pastries, microwave popcorn, muffins, processed meats, fast foods, some cereals/cereal bars, and chips.

VITAMINS

Vitamins are chemicals that sustain life. They serve as metabolic catalysts that regulate all chemical reactions in the body. People often take vitamins to give them more energy. Vitamins do not provide energy. Food provides you with energy ...not vitamins. A balanced diet will provide more than the minimum daily requirements. If you are concerned, take no more than a multi-vitamin. Mega dosing any vitamin is unnecessary and potentially harmful.

MINERALS

Minerals have been described by Dr. Charles Marshall as inorganic compounds (usually salts and oxides). The Food and Nutrition Board considers 16 minerals essential for humans. Minerals form structures in the body. Bones, for example, are formed with the help of calcium. Minerals also regulate body processes. A balanced diet should provide you with all the minerals you need.

PRE-GAME MEALS

The primary goal for providing athletes with a pre-game meal is to fuel the body for competition. The best strategy is to choose lower-fat foods. As previously stated, fats take longer to digest, so high-fat meals can leave the athlete with a full, heavy stomach and not enough energy to perform at his best. When planning a pre-game meal early in the day try to avoid foods such as, fried meats, fried potatoes, bacon, and sausage. Instead, choose foods that favor leaner protein and carbohydrates such as bread, cereal, and toast. For afternoon/evening games choose grilled, baked, or broiled meats, tomato instead of cream sauce, low-fat milk, and baked or broiled, instead of fried, potatoes. Additional food options for pre-game meals include: - Turkey or ham subs, fruit salad, and frozen yogurt - Eggs, waffles, ham, fruit - Pasta with red meat sauce, grilled chicken, salad, and fruit - Smoothie, cereal, fruit - 8-ounce cuts of steak with carbohydrates on the side. - For beverages: sports drinks, juices, and water.

POST-GAME MEALS

Before you sit down for a meal, you should begin by replenishing your fluids and carbohydrates immediately following the game/lifting ... sports drinks, pretzels, sports bars (containing the proper nutritional ratio), or fruit. This is usually the hungriest time for the players, some good choices include: - Steak kebabs, rice - Salmon, green beans, and corn - Roast beef, mashed potatoes, and salad - Hamburgers, grilled chicken sandwiches, baked potato, and juice

POST GAME/LIFT SNACK

For optimal recovery after competition/practice or lifting, you need to consume a protein-carbohydrate mix. The snack should contain 6 grams of protein and 35 grams of carbohydrates. Suggestions include peanut butter crackers, trail mix, yogurt with cereal, a bagel with creamcheese or peanut butter, or a sports bar containing the right proportion. This snack should be consumed within 30 minutes after competition, practice or lifting for optimal benefit.

Athlete Recommended Snacks (pre-game and postgame)

The food and beverages an athlete consume before and after competition and practice is just as important as what is consumed during an event.

Snacks

• Pretzels
• Fig Newton’s
• Graham Crackers
• Rice Cakes
• Cut-up Fruit (oranges, apples, bananas)
• Crackers - Bagels
• Granola Bars
• Cliff Bars/Power Bars
• Raisins, Dried Fruit

  Beverages

• Water
• Gatorade or other sports drinks
• Fruit Juice

NOT APPROPRIATE before, during or after athletic competition:

• Soda pop or carbonated drinks of any kind
• Candy
• Cakes or cupcakes
• Donuts or muffins
• Chips
• Cookies

WEIGHT LOSS/GAIN

When it comes to weight loss or weight gain, you must do it in small increments. In order to add Lean Muscle Mass and discard Fat Mass you must combine a proper nutritional plan and strength training program. By adding or subtracting the extra 500 to 1000 calories you are allowing your body to change its composition.

TIPS FOR WEIGHT LOSS

To lose 1 to 2 pounds a week you must subtract 500 to 1000 calories per day to equal 3,500 calories per week. There is a formula you can use to help give you a guideline on how many calories you need to begin losing weight.

Multiply your body weight times 15 calories. Then subtract 500 calories. This will give you the approximate number of calories you must consume each day that week to lose one pound of fat. For example: (250 x 15=3750 Calories needed to maintain 250 lbs.). 3750-500 (deduction per day for 7 days = one lb. of fat). 3250= number of calories to be consumed daily for one week. To lose one pound of fat in a seven-day period you can only consume 3250 calories a day. At the end of the seven-day period, a one-pound loss will be observed. To lose an additional pound the next week, and each succeeding week, you MUST recalculate the formula based upon your new body weight. For example: 250 x 15=3735 -500 calories = 3235 calories a day for the next seven-day period.

You MUST also:

• Eat more fruits and vegetables
• Limit fast food intake or make healthy fast-food choices
• Drink more water
• Avoid soda, candies, desserts, and other simple sugars.
• Do not eat any fried foods.
• Do not restrict carbs.
• Do not skip meals but do decrease portion size. It is usually not the pasta that is the problem but the amount that you choose to eat! A little off the top at each meal works very well. For example, eat 25 chicken wings instead of 40, drink a 12-ounce beverage instead of a 20-ounce glass, or eat a 12-ounce steak instead of one that is 24 ounces.
• Trim calories by cutting down on condiments and snacks.
• Many find it easier to lose weight by eating smaller, more frequent meals that are more evenly divided throughout the day, instead of three meals.
• Decrease calories from beverages by diluting juices, or iced tea, and using smaller glasses.
• Include filling foods such as protein and foods that require chewing: salads, vegetables, a baked potato, meat, and fruits.
• When eating fast food, choose regular instead of super-size meals.
• Put snacks into a bowl instead of sitting down with the whole bag.

COMMON NUTRITION MISTAKES

• Not Eating Breakfast
• Not drinking enough fluids
• Not eating at regular intervals
• Eating too much protein and short-changing carbohydrates

TIPS FOR WEIGHT GAIN

To gain 1 to 2 pounds per week, you must add 500 to 1000 calories per day to equal 3,500 extra calories a week. Simply put you must take in more calories than you burn off! This formula should be used by athletes who are trying to add muscle, those who are having difficulty maintaining body weight, or those who are feeling fatigued and having difficulty recovering from workouts. A guideline is to multiply your body weight by 19 calories. Let us assume you weigh 250 pounds. Simply multiply your body weight by 19 calories. For example: 250x19=4750) 4750+500=5250 calories for the next seven-day period. To gain an additional pound next week, and each succeeding week, you must recalculate the formula based on your new body weight.

You MUST also:

• Eat 4 to 5 meals that include 2 to 3 snacks a day.
• Start a meal with food, not liquids, so have the sandwich first, and then the shake.
• Replace low-or no-calorie beverages with juice, lemonade, milk, and sports drinks instead of water. - Try to eat one-quarter more at every meal and snack.
• Keep snack food around to nibble on.
• Add higher calorie foods to every meal: granola instead of sugared cereal.
• Add nuts to cereal or snacks.
• Eat bagels instead of bread.
• Add more protein, but only four ounces more a day, through food, not supplements. Choose cheese, low-fat lunchmeats, and an extra piece of chicken, milk, and yogurt.

POSITION SPECIFIC (BODY TYPES)

Endomorphs 40% Carbohydrates, 30% Protein, 30% Fats Ectomorphs 60% Carbohydrates, 30% Protein, 10% Fats Mesomorphs 50% Carbohydrates, 30% Protein, 20% Fats

Athletes come in all shapes and sizes. Each position requires different sizes, strength levels, and skills. In addition, height, weight, and body composition has been shown to play a role in player performance and injury risk. Endomorphic body types such as Offensive and Defensive Linemen in football, Forwards in Rugby or a Goalkeeper in Lacrosse come to mind. Out of all the playing positions, the experts agree that this body type is in the greatest need of nutritional guidance. Because of their larger size, they tend to have poor flexibility and agility. Heavy athletes with higher percentages of body fat can compromise their speed and agility and may not be able to endure four quarters of high intensity competition. High school athletes with higher body fats have a 2.5 times greater injury risk than leaner players. During games, these athletes will use 70 percent of their immediate energy system and 30 percent of their anaerobic glycolysis system. Since the calorie needs of bigger athletes of this body type can often exceed 6,000 calories a day, it may be a challenge to consume all the calories in whole foods. High calorie mass-gainers and pre- and post-workout shakes, or bars are essential supplements to have on hand.

MORE CALORIES, LESS FAT

These athletes need to consume a lot of calories, but many need to curtail their fat intake. Some suggestions for these players:

• High calorie sub sandwiches with lean meats, cheese, veggies, and light mayonnaise
• Trail mixes with almonds, pistachios, walnuts, and dried fruits.
• Peanut butter and jelly sandwiches
• High calorie cereal like granola with dried fruits, nuts, and low-fat milk
• Lasagna and casseroles prepared with lean meats and low-fat milk cheese
• Breaded white meat chicken cutlets or chicken parmesan with melted low-fat cheese and red sauce.
• Corn bread prepared with healthy oils and real corn.
• Hearty chowder soups and chilies prepared with beans, corn, and potatoes
• Super-sized smoothies with fresh high calorie fruits like bananas, 100% fruit juices, nut butters, and whey protein powders.
• High calorie sports bars with healthy fats from nuts, flax, whole soy, or whey protein, and fruit, brown rice syrup, or agave sugars.

EATING ON THE RUN

Breakfast: • Pancakes, waffles, or French toast w/syrup – no butter • Egg sandwich – no cheese • Unbuttered English muffin, bran muffin, bagels or toast w/preserves, jelly or apple butter • Low-fat milk or yogurt w/fresh fruit and a bagel • Low-fat granola bars – Kellogg’s or Nature Valley • Dry or cooked cereals w/or w/o milk w/fresh or dried fruit • Pita bread stuffed with peanut butter (high in calories) and raisins and cottage cheese, or veggies and low fat cheese.

Lunch: • Vegetables or chili stuffed potatoes • Salad bars: use low fat dressings, veggies, dried beans, beets, carrots, pasta, and add crackers, rolls, or bread • Pack lunches: Sandwich whole grain bread, fruit, fig bars, and vegetables or soup • Pastas with meat or meatless sauce • Tacos without sour cream • Baked or broiled meats instead of fried • Fantastic soups or pasta meals that can be reconstituted water • Fast Food restaurants: Grilled chicken sandwiches, grilled hamburgers, roast beef sandwiches, baked potatoes, or salad bars (no mayonnaise, special sauce, butter, sour cream etc.) • Thick crust pizzas with veggies – no extra cheese Dinner: • Meats should be baked, broiled, or grilled instead of fried • Pasta with clam sauce or marinara sauce • Shellfish in tomato sauce or steamed without butter • Chicken breast without the skin with rice and vegetables • Stir fry dishes with lean meats and lots of vegetables in minimal oil • Grilled salmon, tuna, swordfish, or mackerel Snacks: • Whole grain crackers • Graham crackers • String cheese • Low-fat yogurt • Dry-roasted nuts • Bread sticks • Pretzels • Dry cereal • Fresh fruits • Dried fruits • Fruit juices • Bagels

Watch the caffeine – It lowers blood sugar and can make your hungrier. It is also a diuretic and can be dehydrating.

ADDITITIONAL HEALTHY CHOICES

• Bread, bagels, pita, muffins, biscuits or rolls with less than 2g of fat • Cold cereal with less than 2g of fat • Hot cereals • Corn tortillas • Air Popcorn – Unbuttered • Pretzels, Rice cakes • Pasta, Rice, Barley • Crackers with 1g of fat • Fresh vegetables • All fresh fruit • 1% Low fat or skim Milk • 1% Low fat Yogurt • Cheeses with 2 or fewer grams of fat/oz. • Frozen dairy desserts with 2g of fat or less ½ cup • Beef: Top Round • Beef: Eye of Round • Pork: Tenderloin • Chicken breast without skin • Egg Whites • All dried beans, peas • Canned Fish packed in Water.

Setting Nutrition Goals with a little education, athletes can make changes that will be felt both on and off the field. The team should set nutrition goals together, such as:

• Drinking on a schedule • Refueling at half-time • Eating immediately after practices or games What to Eat: Football players need carbohydrates to fuel hard-working muscles. Bread, pasta, rice, potatoes, fruits, and vegetables should be the bulk of a football player's diet filling up 2/3 ofthe plate at every meal. Protein foods, such as meat, poultry, fish, eggs, dairy foods, nuts, soy products and beans, are essential for good health, but are not the primary fuel source for exercise, and so should occupy only 1/3 of the plate. All Day Fueling: Unlike professional football players who practice during the day, younger athletes do not take the field or hit the gym until after school. Since bodies do not run well on empty, eating every 3 to 4 hours is necessary to properly fuel both the body and mind. Encourage your athletes to:

• Eat within 1 hour of waking up.
• Eat something at lunch.
• Snack before practice on a sports drink, energy bar, cereal, or granola bar.
• Bring a post-exercise snack to eat before leaving the locker room. Good choices include an energy bar, bagel, crackers, or fruit with a sports drink.

HYDRATION:

Drink Up! All players benefit when the body is optimally hydrated. This is not just a game day issue, but a daily priority. To prevent dehydration, especially in hot, humid environments, athletes need to drink often and enough. You MUST rehydrate your body by drinking 80% of your body weight per day. For example: If you weigh 200 pounds you must drink 160 fluid ounces per day. Non-caffeinated, Non- carbonated and Non-alcoholic fluids. Remember, alcohol is a diuretic, which will cause the recovery process to take 3 times as long.

Recommend sports drinks over water, because sports drinks taste great, contain electrolytes, like sodium, and may help prevent cramping. • Weigh players before and after practices to determine individual fluid losses and monitor them to replace every pound lost by drinking at least 20 ounces of fluid. • Ask athletes to bring their own sports bottles and drinks so their favorite fluid is readily available. • Remind athletes that spitting out fluids does not hydrate the body! • It is important that you see what you pee! The goal is light-colored urine and lots of it!

Tips for Hydration: Athletes perspire profusely every day. You lose additional water by simply breathing. This water must be replaced. You should consume at least two extra quarts (eight 8-ounce glasses) of water every day above and beyond what you sweat to remain properly hydrated.

Before you exercise: Start 1-2 hours before you lift/practice or competition; drink 10-20 ounces of fluid. Fifteen minutes before competition, drink 8-16 ounces of fluid. During exercise: Drink 4-8 ounces of cool fluid every 10-20 minutes. After exercise: Keep drinking fluids beyond the “thirsty” feeling, to ensure proper hydration. Sports drinks will help to replenish energy stores quickly after exercise.

1. Always drink cool fluids if available, because it empties from the stomach faster than warm fluids.
2. Urinate clear before practice
3. If you feel or see any of the following symptoms locate a coach or athletic trainer immediately:
   • Sudden dizziness, weakness, faintness, and headache.
   • Warm, blotchy skin and NO SWEATING!
   • Rapid heartbeat and/or a sudden stomachache (vomiting)
   • Uncontrollable muscle cramps.

REST:

• Get plenty of rest
• Sleep is the most important factor in recovery and performance
• Athletes should get 7-9 hours of sleep every night
• It helps if the room is dark and cold.

Can You Pass the Test?

Before taking any supplement, ask yourself the following questions:

1. Do you eat something for breakfast seven days a week?
2. Do you eat at least three meals a day?
3. Do you monitor the number of calories you consume?
4. Do you restrict your intake of fat calories to 25% of your total diet?
5. Do 60% of your calories come in the form of carbohydrates?
6. Do you eat from all food groups?
7. Do you eat at least three to five servings of fruit a day?
8. Do you eat at least one vegetable daily?
9. Do you consume a well-balanced pre-game and post-game meal?
10. Do you drink 80% of your body weight per day?

If you cannot answer yes to each of the questions listed above, why take a supplement? Do not expect supplements to replace the need for a daily balanced diet. Some athletes eat poorly, do not get enough rest, and assume taking a supplement will compensate for their poor habits. The definition of the word supplement is in addition to. The definition does not state instead of, which is how many people view supplements.

References

Clark, N. (2008). Nancy Clark’s SPORTS NUTRITION Guidebook: The #1 nutrition resource for active people. 4th Edition. Champaign, IL: Human Kinetics. Dorfman, L. (2010). Performance Nutrition for Football: How diet can improve the competitive edge. Ithaca, NY: Momentum Media Sports Publishing, Inc. Riley, D. & Arapoff, J. (2000). Washington Redskins Strength and Conditioning Guide. Baltimore, MD: Simone Enterprises, Inc.