PERFORMANCE
NUTRITION
WHAT YOU EAT FACILATES
ENERGY
LEVELS
FITNESS
IMMUNITY
LEVELS
NUTRITION
BODY
Recovery
COMP
MENTAL
FOCUS
THE SHAPE OF YOUR BODY IS
40%
50%
YOUR
NUTRITION WORKOUT
10 %
GENETICS
THREE KEYS TO HEALTHFUL EATING
• MODERATION:
– Nothing is off limits!
– Just make wiser choices 90 % of the time
• BALANCE and VARIETY:
• Must have variety of different foods
• Minimum of 10 different types of foods per day
Tips to Achieving Balance
• Consume 3 different food groups at each meal
• Be sure to get both Carbohydrate and Protein
with meals and snacks
• Make a colorful plate
• Consume foods from each food group every day
DON’T miss out on important nutrients
Calories (1)
A gram of carbohydrate or protein provides
4 calories of energy
• A gram of fat provides 9 calories
• A gram of alcohol provides 7 calories, but is
not an essential nutrient
Calories (2)
• At least 60% of the diet should be in the form of
carbohydrates; a minimum of 45% of these should be
complex carbohydrates
• No more than 15-20% of calories should come from fat
• Approximately 20% should come from protein
• Daily energy Recommendations (normally active person):
– Male total calories* Female total calories*
– 16-20 yrs. 2500-2900 16-20 yrs. 2100-2300
– 23-50 2300-2700 23-50 2000-2200
• *If you do intense training or are very active, the above estimates may need to be increased
BALANCING ENERGY NEEDS
Carbohydrates RMR
Protein Thermic effect of
Fat food
Alcohol Activity
Energy IN = Energy OUT (weight maintenance)
Energy IN > Energy OUT (weight gain)
Energy IN < Energy OUT (weight loss)
Rule #1 Eat a Rainbow Often
• Eating a variety of fruits and vegetables in a multitude of colors will
help to ensure that you are getting the variety of nutrients that you
need.
• Go for color. Check you are eating a variety of colorful fruit and
vegetables – think yellow, red, green and orange.
• Best fruits based on their total anti-oxidant per size, blueberries,
blackberries,, raspberries, strawberries, granny smith apples, sweet
cherries, and black plums.
• Best vegetables stewed tomatoes, dark leafy greens, anything that is rich in
yellow, orange, an red color.
INCLUDE – Include Top Performance
Foods From All Food Groups
Get a Good Balance
Consume foods from different food groups to meet
your energy and nutrient needs
Grains (especially whole grains)
– Primarily carbohydrate, some protein and fat
– B-Vitamins, antioxidants, iron
Fruits (look for color)
– Primarily carbohydrate
– Antioxidants
Vegetables (look for color)
– Primarily carbohydrate, some protein
– Antioxidants
Dairy (aim for low-fat)
– Carbohydrate and protein, fat amount varies
– Calcium, Vitamin D
Meat/Beans (think lean)
– Primarily protein, some fat and carbohydrate (varies)
– Iron, Zinc
INCLUDE – Include Performance
Foods From All Food Groups
PROTEIN
CARBOHYDRATES
• Whole grain breads • Eggs • Include Good Fats In:
FAT
• Potatoes • Lean Meats • Nuts
• Pasta • Low-fat Cheese • Oils (olive oil, canola
• Brown rice • Low -fat Milk (dairy oil)
• Fruits products) • Peanut butter
• Cereal • Yogurt • Seeds
• Oats • Nuts • Fish
• Beans • Beans • Avocado
• Some vegetables (corn, • Peanut butter
carrots, peas) • Meat alternatives (soy
products) • Limit:
• Fast food, some
restaurant food
• Fried food
• Condiments and
toppings high in fat
RULE #2 COME BACK TO EARTH
– Choose the least processed forms of foods,
specifically carbohydrates, when building the majority
of your meals
– An easy way to do this on the carbohydrate side of
things look at the label and amount of fiber it has. If it
does not have at least 3 gram of fiber, put it back and
find something that does.
Carbohydrates
• The main source of immediate energy for the body.
• Carbohydrates are the primary source when you’ re exercising hard.
• Carbohydrates are sugars and starches from plants
• TWO TYPES OF CARBOHYDRATES
• Simple carbohydrates, or Simple sugars
– E.G. Fruit Juice ,Sweetened Beverages, Soda, Candy, Syrup
– Should have these in Moderation
• Complex carbohydrates, or starches
– Complex (starches) E.G. Cereal, Bread products, rice, pasta, beans, fruit, vegetables.
– Whole grain, high-fiber starches are the preferred source of carbohydrates
– Most nutritional value
– 45-55 % of your carbohydrates should be from complex carb
– Starches help the body maintain normal blood-sugar levels
– http://www.livestrong.com/video/2426-healthy-food-choices-grains/
– http://www.livestrong.com/video/2424-healthy-food-choices-breads/
Carbohydrate Needs
Recommendation Calculated range
(g/kg/day) for 65kg (143 lb)
Average 3-5 g/kg 260-325 grams
population (1.4-2.3 g/lb) (1040-1300 calories)
Strength Athlete 5-7 g/kg 325-455 grams
(2.3-3.2 g/lb) (1300-1820 calories)
Endurance Athlete 7-10 g/kg 455-650 grams
(3.2-4.5 g/lb) (1820-2600 calories)
Ultra-endurance >10-12 g/kg > 650 grams
Athlete (>4.5-5.5 g/lb) At least 2600 calories
Carbohydrates In Food
Food Amount Carbs (g) Food Amount Carbs (g)
Grains, Pasta, Starches Fruit
Bagel 1 small 31 Apple 1 medium 20
Biscuit Small (2-in.) 15 Orange 1 medium 15
Bread, sliced 1 slice 15 Banana 1 medium 25
English Muffin 1 25 Fruit, dried 1/3 to ½ cup 60
Pita 1 small 21 Vegetable
Waffle 1 15 Beans, Peas, Lentils 1 cup 30-45
Pancake 3-to 4-inch 35 Corn ½ cup 15
Popcorn 3 c. popped 15 Carrot 1 medium 10
Graham Crackers 2 squares 10 Green Beans, Broccoli ½ cup 5
Saltines 5 10 Salad Greens 2 cups raw 5-10
Baked Potato 1 large 50 Beverages
Spaghetti, cooked 1 cup 40 Fruit Juice 8 ounces 25-30
Rice, cooked 1 cup 45 Gatorade 8 ounces 14
Ramen Noodles ½ package 25 Gatorade shakes 1 shake 30-50
Tortilla, corn or flour 5-6 inch 15 Condiments, Desserts
Breakfast Cereals Honey, Jam, Maple 1 tablespoon 15
Raisin Bran ¾ cup 30 Syrup
Granola, low-fat ½ cup 45 Frozen Yogurt 1 cup 44
Oatmeal, instant 1 packet 30 Sport Bar 1 bar 40-60
Dairy
Fruit Yogurt 1 cup 50
Milk, 2% 8 ounces 12
Rule #3 The Less Legs the Better
• Typically the less legs the animal has before you actually
consume it, the better source.
• Best source fish, turkey, and chicken rank high
• You need to be more selective with dairy, red meat, and
pork products. Low-fat dairy, lean cuts of pork and beef,
and grass fed legged animals are best.
Protein (1)
• Essential for building and repairing muscles, red
blood cells, hair, and other tissues.
• Approximately 20% of calories should come from
protein
• Proteins generally supply little of the energy the
body uses, except during prolonged exercise.
• Proteins are composed of amino acids
Protein (2)
• Complete proteins (usually found in meat and dairy foods)
– contain all essential amino acids
– http://www.livestrong.com/video/1398-healthy-food-choices-meat/
• Incomplete proteins do not contain amino acids in proportions needed (plant
foods)
• Excess protein is stored as fat
• High protein intake strains the kidneys
• Surplus protein will not increase strength or muscle size
• A high intake of protein, also requires a high intake of water
Athlete’s Protein Needs
Recommendation Calculated range
(g/kg/day) for 65kg (143 lb)
Average .8 g/kg 52 grams
population (0.36 g/lb) (208 calories)
Strength Athlete 1.6-1.7 g/kg 104-110grams
(0.73 – 0.77 g/lb) (416-440 calories)
Endurance Athlete 1.2-1.4 g/kg 78-91 grams
(0.55 – 0.64 g/lb) (312-364 calories)
Simple calculation for quick assessment:
Weight in pounds x .6 or .7
Estimated Needs: 86-100 gr Protein
(I will go up to 1 gram Protein/pound body weight)
Protein In Food
Food Serving Size Protein (g)
Meat, Fish, Poultry 4 ounces cooked 30
Egg (2 egg whites) 1 large 7
Tuna (canned) 1 can (6 oz) 40
Beans, Legumes, split peas ½ cup 7
Peanut butter 2 tablespoons 8
Almonds (most nuts) ¼ cup 7
Tofu (firm) 4 ounces 10
Milk or yogurt 1 cup (8 oz) 8
Cottage cheese ½ cup 14
American cheese 1 slice (.75 oz) 6
Hard cheese 1 oz 7
Rice, noodles, pasta ½ cup 2
Bread 1 slice 2
Cold cereal 1 cup 2
Peas, corn, carrots (most vegetables) ½ cup 2
Fruits 1 piece <1
Rule #4 Eat Fats That Give
Something Back
• The best types of fats to include are raw nuts, seeds, olive
oil, and fat fish
• The forgotten fats in the US are the essential fatty acids,
specifically omega-3 fatty acids
• Consume fish high in omega 3 two to three times per week
Fat (1)
• A source of stored energy (calories) that we burn primarily
during low-level activity.
• Saturated Fats (Animal fats)
– Contribute to heart disease and some cancers
– E.G: butter, lard, fat in meats
• Unsaturated Fats (Vegetable Fats)
– Less Harmful
– E.G: corn oil, olive oil, peanut oil
Athlete’s Fat Needs
• Aim for 20-30% of total calories coming
from fat
• Remember 1 gram of fat = 9 calories
• Based on 2700 calories
2700 x .20 = 540 cal/9 = 60 grams
2700 x .30 = 810 cal/9 = 90 grams
• Estimated Needs: 60-90 grams of fat
Rule #5 Three for Three
• Companioning the three main nutrients (carbs, protein,
fat) every three hours will keep you fueled
• Eating consistently maintains energy levels (blood
glucose), keeps the body in a fed state and prevents mood
swings and binging
SCHEDULE – Schedule a Fueling Plan
To Maximize Training
Focus on these Key Points to Timing It Right
Eat frequently to maintain a full tank
(4-8 times per day)
Constant fuel, every 2-4 hours
Eat Breakfast DAILY
3-4 meals/day with snacks
Special focus on fueling and refueling
for activity
Scheduled Eating Examples
6am-7am Snack/pre-workout 8am-9am breakfast
7am-9am workout 10:30am snack
9am post-workout recovery 1pm lunch
10am breakfast 2:30pm snack/pre-workout
12-1pm lunch 3-5pm practice
snack (possible pre- post-workout
3pm workout) 5pm recovery
6pm dinner 6pm dinner
9pm snack 9pm snack
Rule # 6 Eat Breakfast
• Most important meal of the day
• Sample meal:
– Whole wheat bagel or toast or English Muffin
– 2 scrambled eggs or egg whites
– 1 piece of fruit
– Milk or yogurt
Rule #7 Don’t waste your workout
• In order to optimize the benefits of a training session and
jumpstart recovery for maximal gains, it is critical to
consume a post workout recovery meal that blends both
carbohydrate and protein within 45 minutes after training
• http://www.coreperformance.com/daily/nutrition/fuel-for-
your-workout.html
Planning for Practice
• Never start a workout with an empty tank
• Remember, you should be eating every 3-4
hrs.
• Pre-workout meal
▫ 2-4 hrs ahead of time
▫ High carbohydrate, moderate protein, low, fat
• Pre-workout snack
▫ Within 1-2 hrs
▫ Mainly carbohydrate, some protein and fat
Determine what you can tolerate
Fruit and yogurt, Gatorade and granola bar, cereal
with skim milk
• http://www.coreperformance.com/daily/nu
trition/fuel-for-your-workout.html
Fueling During Training
• Especially important for activity lasting
greater than 60-90 minutes
• 100-250 calories (30-60 grams CHO) every
hour
– Sports drinks
– Sports bars
– Granola bars
– Fruit (can be dried or fresh)
• Hydrate to minimize water loss
(Typically 4-8 oz every 15 minutes)
RECOVERY -- Recovery Nutrition
For Daily Training
You’re body will not run on an empty gas tank,
you must replenish and refill the gas regularly!!
1. Recovery begins with proper fueling prior to
training
2. Recovery continues with maintaining fuel levels
during activity
3. Recovery’s claim to fame time is within 30 minutes
after a workout
4. Recovery should continue as you prepare for the
next training
Back to back training requires heavy focus
on recovery nutrition…
Ideal Recovery Foods/Snacks
• Chocolate milk
• Yogurt and fruit
• Trail mix (nuts, seeds, dried fruit, cereal,
etc)
• String cheese and wheat crackers
• Sports bar/shake
• Peanut butter and jelly sandwich
• Cereal with skim milk
*Include at least 2 cups water/Gatorade*
RULE # 8 HYDRATE – Hydrate To Keep The
Body Cool and Running Efficiently
• Focus on hydration ALL DAY long, not
only when training
• Significant decreases in performance
are seen with 2% body water loss
• for a 160 pound athlete, this would be a 3.2 #
loss, weighing 156-157 or less after workout
Daily Fluids Intake
• Sedentary person needs weight in pounds x.50
• Active person needs weight in pounds x.67
• Example: 200 lb male
» 200 x .67 = 134 oz
» You can get from drinks, soups, eating fruit and
vegetables
» Don’t count liquid that contain caffeine or alcohol
FLUIDS REPLACEMENT FOR PHYSICAL
ACTIVITY
• *Drink plenty of water even if you do not feel thirsty.
• *Drink 16-20 oz cups of plain, cool water 15 minutes before physical activity
• *Drink 7- oz cup of water every 10-15 minutes during physical activity
• *Drink 2 cups of water after physical activity for every pound lost during physical
activity
• *Sports drinks have a high amount of salt and sugar, these two
ingredients can negatively affect performance
– During times of intense activity, extreme temperatures, and long duration a carbohydrate electrolyte beverage
is optimal
*Urine color is an indication of hydration, if it’s yellow you are probably dehydrated.
Rule # 9
Supplement Wisely
• Supplements should “compliment” the diet and a
mentality of food first supplement second should be
employed
• Basic supplementation protocol
Vitamins and Minerals
• Won’t provide energy, but necessary for
energy production, bone health, immune
system and muscle function
– B-Vitamins
– Iron
– Calcium and Vitamin D
– Antioxidants
• Vitamins C, E, and A
• Iron, Zinc, Copper and Selenium
– Electrolytes (Sodium and Potassium)
Rule # 10 Keep Record
• Track nutrition intake along with training
• Identify what works and what doesn’t
• Individualize nutrition routines
Dietary Supplements
Definition: “a vitamin, mineral, herb, botanical, amino acid, metabolite,
constituent, extract or a combination of any of these ingredients.”
• Why they are used • Questions/Concerns
– Help meet nutritional – Efficacy
goals – Safety
• Vitamins/minerals
– Contamination
• Bars/shakes
– Legal/Permissable
– Enhanced Performance
• Direct and/or psychological
– Expense
– Examples: creatine, – Side effects
caffeine, hormones,
amino acids, anabolic
– Distraction from real
steroids, HGH, etc… performance enhancing
practices
Legality…Safety…Efficacy
• On the shelf or on the internet doesn’t make it safe!
(US Dietary Supplement Health and Education Act)
– DO NOT need to be proven effective
– DO NOT need to be proven safe
– FDA must prove it to be harmful before it can be regulated
• False Claims:
– Marketing may only include part of the story
– Labeling not regulated
• Medical Commission of the IOC (2002)
• Of 634 supplements analyzed, 94 (15%) contained substances that
could lead to a positive doping test
Drug Free Sport Resource: www.drugfreesport.com/rec
Passcode for Division 1: ncaa1
Be Aware -- Top 10 Freshman Mistakes
1. Skipping Meals
2. Trying Popular Diets/ Nutrition Fads
3. Irresponsibly Using Nutrition Supplements
4. Misusing Sports Foods
5. Making Poor Choices at All-You-Can-Eat
Dining Halls
6. Making Poor Drinking Decisions
7. Doing a Poor Job Hydrating
8. The Jeans Phenomenon…not accepting body
changing
9. Paying Too Much Attention to the Scale
10. Late Night Junk Food
Related Sports Nutrition Links
• Nutrition | Core Daily | Core Performance
• http://fnic.nal.usda.gov/lifecycle-
nutrition/fitness-and-sports-nutrition
• http://orthoinfo.aaos.org/topic.cfm?topic=a
00370
• http://urbanext.illinois.edu/hsnut/
• http://beta.active.com/nutrition/sports-
nutrition-guide
