5 Nutrition Habits of Champions 1). HYDRATE Dehydration • Raises your body temperature • Makes you work harder at lower exercise intensities • Causes headache, dizziness, and fatigue • Leads to muscle cramping Stay Hydrated • Drink at least 1 cup of water every hour TIP: Carry a water bottle around with you for a reminder • Drink 1-2 cups of Powerade about 15 minutes before exercise • Drink 1-2 cups of fluid every half hour during exercise TIP: Select Powerade over water if you are a salty sweater or exercising for longer than an hour • Drink 3 cups of Powerade after exercise TIP: Add 2 more cups of water or Powerade for each pound lost during exercise Monitor Hydration Urine color - Clear to pale yellow color and frequent need to urinate signal adequate hydration. Infrequent, dark urine reflects your body begging you to drink. Weight loss - Weighing yourself before and after practice allows you to estimate fluids lost in sweat. Replace each pound with 2 cups of fluid. 2). REFUEL Purpose 1). To replace carbohydrates used for energy and build stores for the next workout 2). To provide protein for aid in muscle repair and to prevent muscle breakdown 3). To take the first step in recovery for your next workout Timing The critical time to refuel is within the first 30 minutes after exercise, when your body is able to maximize absorption of carbohydrates and protein. Nutrients Water: at least 3 cups of fluid plus an additional 2 cups for each pound of weight loss Carbohydrates: 50-100 grams Protein: 15-25 grams Recommended Food Combinations • Muscle Milk and 2 cups of Powerade • 2 cups of low-fat chocolate milk and a banana • Peanut butter and jelly sandwich and 2 cups of Powerade • Bagel and part-skim mozzarella string cheese • 8 oz. of low-fat yogurt mixed with 1/2 cup granola cereal • 2 cups of cereal with skim or 1% milk 3). EAT AT REGULAR INTERVALS Purpose 1). To maintain blood sugar levels for constant energy throughout the day 2). To minimize overwhelming hunger that leads to overeating late at night 3). To encourage protein synthesis instead of fat storage Recommendations Aim for 3-4 balanced meals daily • Begin your day with a meal, even if it is not a traditional breakfast • Regardless of your work or class schedule, make sure to include a lunch This may require packing food ahead of time • Prepare or purchase a dinner that is about the same size as breakfast and lunch • For weight gain, eating a fourth meal will help you to consume more calories • Starving all day and binging at night will sabotage both weight loss and weight gain efforts Aim for 2-4 snacks daily • Including a small snack in between meals will control your hunger • Adding large snacks will help increase calories needed for weight gain • Eating a high-carbohydrate snack pre-workout will provide quick energy • Refueling after exercise is an essential snack for all athletes 4). CHOOSE A VARIED AND BALANCED DIET Follow these three steps to ensure you reach nutrient recommendations. Step 1: Eat antioxidant-rich fruits and vegetables Goals 1). Aim for 2-3 pieces of fruit per day 2). Aim for 3-5 servings of vegetables per day 1 serving is 1 cup raw or 1/2 cup cooked veggies Examples • fresh fruit, frozen fruit, canned fruit in water or juice, 100% fruit juice, dried fruit • fresh vegetables, frozen vegetables, canned vegetables, 100% vegetable juice Step 2: Eat energy-supplying carbohydrates Goals 1). At least half of your calories should come from carbohydrates 2). Include a source of carbohydrates in every meal and snack Examples • whole grain bread, cereal, pasta, rice, oats • starchy vegetables such as potatoes, sweet potatoes, winter squash, corn • limit empty calories such as soda, sweet tea, candy, and sugary desserts Step 3: Eat muscle-building, lean protein sources Goals 1). Up to 1/4 of your calories may come from protein 2). Include a source of lean protein in every meal Examples • chicken breast, sirloin steak, lean ground beef, fish, egg whites, beans • low-fat dairy products such as skim milk, low-fat yogurt, and 2% cheese 5). MEET YOUR ENERGY NEEDS Match your food intake to your body composition goals. • Increase total calories to gain lean muscle mass • Decrease total calories to shed excess body fat • Maintain total calories to avoid weight gain or loss Six sample meal plans have been provided at varying energy levels to guide your food choices. If no beverage is listed with food items, select water, crystal light, or unsweetened iced tea. Diet soda may be consumed in moderation because it has been shown to cause sugar cravings in some individuals. If you fail to reach all of your vitamin and mineral requirements on a daily basis, it is also recommended that you take a general multivitamin.
Posted on: Sat, 17 Aug 2013 13:25:25 +0000
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