Saints Nutrition Guide

This guide was compiled by

the Department of Athletics at St. Augustine High School with portions reprinted with permission.

1. Eat brEakfastYour body needs fuel after fasting all night during sleep. Starting the day with an empty tank will negatively affect your mental and physical performance.

2. HydratEWater is crucial to your health. It makes up 60% of your body weight. Dark urine is a sign that you are dehydrated.

3. Eat lEan protEinsAthletes should consume adequate amounts of lean protein to aid in repair and building of tissues.

4. Eat morE fruits and vEgEtablEsAthletes need nutrient dense foods. Eating fruits and vegetables is the best way to get the nutrients you need to perform your best.

5. nEvEr fEEl HungryThe best athletes graze rather than gorge. Eat the right foods all day instead of starving between infrequent large meals.

6. rEfuEl to rEcovEr and rEpairYour body needs fuel immediately after training. Waiting longer than thirty minutes after exercise before refueling is stressful and hinders your body’s ability to recover and repair itself.

6 Commandments for Eating like an Athlete

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always adjust caloriE intakE to mEEt training rEquirEmEnts

• Inadequatecaloricintakeduringtraining=fatigue,weightloss(Including muscle),impairedperformance• Excessivecaloricintakeduringlightertraining=increaseinbodyfat,and impaired performance

avoid Erratic Eatingskipping brEakfast or luncH:

• Reducesqualityoftrainingsessionduetoreducedmuscleandliver glycogenstores(energy)• Impairsrecovery

adEquatE nutrition is critical bEforE, during, and aftEr ExErcisE to:

• Maintainqualityoftraining• Promoteoptimumrecovery• Buildmuscleandotherbodytissue

Eat 5-6 timEs a day, EvEry 2-3 Hours

• Ensuresadequateamountofcaloriestomaintainenergyandbuildtissue through continuous influx of nutrients throughout the day

wEigHt gain and loss

• Musclemassgainsandweightlossshouldbeagradualprocess. Not come in leaps and bounds• Healthyweightgainshouldcomeintheamountof½-1poundperweek• HealthyWeightlossshouldcomeintheamountof1-2poundsperweek

nutrition can account for up to 70-80% of your rEsults. witHout propEr nutrition you will not HavE tHE

opportunity to rEalizE maximal rEsults from training.

Nutri-tional Guidelines

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Nutritional guidelines

Carbohydrates are the primary fuel for your muscles. The longer and more intense theexercise,themorecarbohydratesyourmusclesneed.

bEst sourcEs:

• BrownRice• Quinoa• Potatoes(Rotatebetweendifferenttypes)• Wholegrain/sproutedpastas&breads• Oatmeal

avoid:

• Cerealforbreakfast• Chips• Processedsnackfoods• Pastries• Whitebread/rice/pasta/tortillas

guidElinEs:

• Yourminimumcarbohydrateintakeshouldberoughly40-60%ofyourdaily intake,withaminimumof200gramsperday.• Amajorityshouldbecomingfromvegetablesandfruits.Higheramounts areneededwithincreasedmusclemassandphysicalactivity.However, excessive carb consumption will be stored as fat.• Consumeatleast25gramsoffiberperdayfromvegetables,fruits, legumes,nuts,seeds,andwholegrains.

CARBOHYDRATES

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Proteinsareoftencalledthebuildingblocksofthebody.Proteinconsistsofcombinations of structures called amino acids that combine in various ways to makemuscles,bone,tendons,skin,hair,andothertissues.Athletesneedproteinprimarily to repair and rebuild muscle that is broken down during exercise and to help optimizes carb storage.

bEst sourcEs:

• Wholeeggs (preferablyfreerangeoromega-3)• Redmeat• Chicken• Wheyprotein• Fish(preferablywildcaught)• Turkey

avoid:

• Soyprotein• HighlyprocessedluncheonmeatssuchasBolognaandhotdogs(thefewer ingredientslisted,thebetter)

guidElinEs:

• Youshouldaimfor1gramofproteinperpoundofbodyweightperday• Thisshouldbeabout20-30%ofyourdailycaloricintake.• Ifyouneedtoloseweightorleanup,consumingbeyond1gramper poundofbodyweightmayhelpyoufeelsatisfiedaftereatingaswellas maintain a healthy body composition and good immune function.• Youshouldincludesomeproteinbeforeandaftertrainingtoensure adequate recovery.

• Wholemilk (Preferablyorganic/grassfed)• Greekyogurt• Mixednuts• Gelatin• Wildgame

PROTEIN

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Dietaryfatisoftenblamedformanyhealthproblems.However,fatisanessentialnutrient for optimal health. Disregard many of the myths surrounding dietary fats.Fatsareprecursorstomanyhormonesandarenecessaryforbrain(yourbrain is 60% fat!) and body development. During high intensity exercise where carbohydrates are the main fuel source fat is needed to help access stored carbohydrates.

bEst sourcEs:

• Coconutoil• Palmoil• Extravirgin(orcold-pressed)oliveoil• Avocadoandavocadooil• Mostnutsandnutoils• Fish(preferablywildcaught)andfishoils

avoid:

• Hydrogenated/partiallyhydrogenatedfatsandoils• Transfatsandvegetableoilsmadefromsoy,corn,safflower,canolaor cottonseed• Friedfoods

guidElinEs:

• Nolessthan30%ofyourcaloriesshouldcomefromFat.Otherwiseyouwill seeaDECREASEinTESTOSTERONE!• Avoidexcess(Morethan5gm)fatspostworkout,astheytendtoslow digestion. • Whencookingwithfatsandoils:

o Nut oils are best when using high heat because of their high smoke point.Thisdecreasesthechanceofoxidation(whichleadstohealth problems).o Oliveoilisnotasstableathighheat.Itismostbeneficialinsalads and with other veggies.

• Eggyolks (Preferablyfreerangeor omega-3eggs)• Grassfedmeat/butter• Dairy(preferablyorganic/ grassfed/raw)

FATS

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Fruitsandvegetablesareparticularlyhighinvitamins.Manyaresourcesofantioxidantsaswell.Theyarealkalineproducing,whichcanhelptopreservebonemassandmuscletissue.Becausefruitsandvegetableshaveahighwaterandfibercontent,theyarelowincaloriesrelativetotheirvolume.

bEst sourcEs:

• Allberries• Apples• Bananas• Grapefruit• Oranges• TartCherries (greatformusclerecovery!)

guidElinEs:

• Tryandincorporateatleastoneserving(2fistsfull)intoeachmeal.• Focusonhighcolor(yellow-orange,red,deepgreen,andblue)choices.• Itisstronglyencouraged,whenpossible,tobuythefollowingitems organicduetotheirhighpesticideprevalence:

• Typically,foodswiththickrindsorskins(likebananasandavocados)donot need to be purchased organic.

all vEggiEs arE good. HigHly rEcommEndEd arE:

• Asparagus• Spinach• Kale• Chard• Artichoke• Beets• Zucchini

o Appleso BerriesandCherrieso Grapeso Celeryo Peacheso Spinacho Kale

o Collard greenso Lettuceo Pepperso Nectarines o Cucumberso Tomatoes

FRUITS & VEGGIES

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http://www.wtatennis.com/nutrition-and-hydration/article/2538526

Hydration & Dehydration

Youareover-hydrated.

Youarehydrated.Youarereadyforyourmatchand/orpractice.

You are hydrated.

You may be dehydrated.

You are dehydrated. Your performace will decrease and you are at risk for heat illness.

You are dehydrated. Your performace will decrease and you are at risk for heat illness.

You are very dehydrated. Your performace has decreased. You need to drink more immediately!

SpeaktoaHealthCareProviderimmediately!

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The following image is a depiction of a meal one can consume any time ofday,otherthanPost-Workout:

2/3 of tHE platE:Vegetables-nutrient-dense,highfiber

• Beansand Berriesare optional additions

1/3 of tHE platE:Protein(1/4oftheplate)-maintainsleanmass and optimizes the metabolism

HEaltHy fat (1/8 of tHE platE)

The drink of choice is water or tea.

cease eating when you’re about 80% full, not when the plate is empty. Mostofyourstarchycarbsshouldbeconsumedwithinthe3hoursfollowingexercise

If you feel tired or lethargic before a workout eat a well rounded snack suchasasandwichandfruit,orpretzelsandcheese.

Ifyoufindyourselfstrugglingtogainhealthyweight,checktomakesureyouare getting adequate fat and protein. If those numbers are good you may add a starchycarbservingtoyour“AnytimeMeal.”

What should be on your Plate

nutrition basics • anytimE mEals

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The following image is a depiction of a meal one can consume within 3-hoursPost-Workout:

1/2 of tHE platE:Vegetables

• BeansandBerries are optional additions

1/2 of tHE platE:Protein

onE sidE disH (1-2 cups) of starchy Carbohydrates

The drink of choice is water or tea.

This plate includes starchy carbohydrates andproteinwhicharevitalduringthepost-exerciseperiod,inadditiontoamixofvegetables and fruits.

PostWorkoutportionsshouldbeslightlylargerasweaddasmallsidedishofstarchycarbohydratesontopofafullplateofproteinandfruits/veggies.

What should be on your Plate

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nutrition basics • post-workout mEals

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bEnEfits:• Enhancesperformance• Optimizesfuelavailability• Improvesbodycomposition

prE-training mEal• Improvesperformanceby 12.5-15%• Preventshunger• Suppliesenergyformuscles

2-3 Hours bEforE ExErcisEconsumE a mixEd mEal consisting of:

0-60 mins bEforE ExErcisE consumE a small mEal consisting of:

• Protein-Afewsmallslices ofturkey,chicken,ora protein powder• Carbs-Slowandfastdigesting such as fruit and a slice of bread• Example:Turkeysandwich withberries,Almondbutter with honey sandwich andabanana,oraFruit Smoothie. Whatever you choose make sure it is easy on your stomach.

Nutrient Timing for Optimum Performance

ENERGYPHASE10minpriortoandduring a work out

pHasE objEctivE

rEcovEring atHlEtE nutriEnt profilE

ANABOLICPHASEWithin45minafter a workout

GROWTHPHASEIRapidsegmentThefirst4hoursafter a workout

GROWTHPHASEIISustained SegementThenext16-18hours after a workout

Increase nutrient delivery to muscles and spare muscle glycogen and protein

Limit immune system suppression

Minimizemuscledamage

Set the nutritional stage for a faster recovery following a workout

Shift metabolic machinery from a catabolic state to an anabolic state

Speed the elimination of metabolic wastes by increasing muscle blood flow

Replenishmuscleglycogenstores

Initiate tissue repair and set the stage for muscle growth

Reducemuscledamageandbolster the immune system

Maintainincreasedinsulinsensitivity

Maintaintheanabolicstate

Maintainpositivenitrogenbalance and stimulate protein synthesis

Promoteproteinturnoverandmuscle development

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Ivy,John,andRobertPortman. Nutrient Timing: The Future of Sports Nutrition. LagunaBeach,CA:BasicHealthPublications,2004.

PrecisionNutrition.com

bEnEfits:• Speedsmusclerecovery• Replacesfluidloss

Eat mEal or snack witHin 30 minutEs:• Carbohydratetostimulateinsulinrelease• Proteintoprovideaminoacids(20-40gm)

samplE of rEcovEry snacks:• Protein/CarbShake• Cottagecheese,Crackers,andanapple• Bagelorgranola,fruit,andGreekyogurt

Continuetoeatusingthe“Postworkoutmeal”guidelinesforanymealsconsumedwithin3hoursfollowingtraining.After3hoursreturnto“AnytimeMeal”guidelines.

tHE bEst timE to Eat carbs

CARBTYPE

Fiber-rich

Starchy

Refinedsugary

WHENTOEAT

Eatoften,andany time of day (especiallyforveggies)

Duringthe3hoursor so after exercise

Eatrarely,andduringthe3hoursafter exercise.

ExAMPLES

Vegetables(kale,spinach,carrots,tomatoes,celery,cucumber,zucchini,beets,bokchoy,lettuce,collards,radish,onion,chard,watercress,etc.)Beans&Legumes,Berries

Sprouted grain breads and pastasPotatoes(Sweetandregular)oryamsQuinoaAmaranthOatsBrownRice

DessertsDriedFruitandFruitjuiceProcessedfoodsandSportsdrinksMostcommercialnutritionbars

Nutrition Immediately after training or Competition

• Chocolatemilk• Turkeysandwich• EggwhitesandToast

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cayEnnE pEppEr/powdEr• Improvescardiovascularfunctionandcirculation• Increasesfatoxidation(burning)• Relivesgeneralpain,heartburn,coldandfever• FightsCancer

garlic• Nutrientdense• Boostsimmunesystem• Reducesbloodpressureandimprovescholesterol• Improvesbonehealth• Mayimprovemetabolism

gingEr• Anti-inflammatory• Fightscancer• Boostsimmunesystem

tumEric/curcumin • Anti-inflammatory• FightsCancer• BlackPeppergreatlyenhancesabsorption

black pEppEr• FightsCancer• ImprovedMetabolism• Anti-inflammatory• Boostsimmunesystem

cinnamon • LowersBloodLipids• IncreasesInsulinsensitivity• Antifungal/Antibacterialproperties• Ifpossible,useonlyIndonesian“ceylon”cinnamon

Healthy Spices that should be consumed often

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samplE anytimE mEals: supEr smootHiEs (grEat brEakfast option)

stEp 1:Pickaliquid

• Water• Almondmilk(unsweetened)• Cow’smilk• Hempmilk(unsweetened)• Icedgreentea

6-12ozisrecommended.

stEp 2:Pickaproteinpowder

• Wheyprotein(Bestoption)• Riceprotein• Peaprotein• Hempprotein• Otherproteinsorproteinblend

1-2scoops(25-50g).NoSoyProtein.

stEp 3:Pickaveggie

• Darkleafygreens:Spinach/ Swisschard/kale• Pumpkin/sweetpotato• Beets/greens• Cucumber/celery• Powderedgreenssupplement

Add1-2fists.

stEp 4:Pickafruit

• Berries(Bestoption)• Apples• Bananas• Cherries• Dates• Pineapple/mango• Powderedfruitsupplement

Youcanusefreshorfrozenfruit.1-2cupped handfuls.

stEp 5:Pickahealthyfat

• Walnuts• Flax,hemp,chiaseeds• Nutsand/ornutbutters• Flavoredliquidfish/codliveroil supplement

Nuts and seeds also give the shake consistency.1-2thumbsisusuallyenough.

stEp 6:Pickatopper/extra

• Coconut• Cacaonibs,darkchocolate• GreekYogurt• Oats,granola• Cinnamon• Icecubes(ifusingfreshfruit)

A little goes a long way.

Meal Examples

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sirloin burgEr + coconut cauliflowEr masH

Groundsirloinorleangroundbeef,6-8ozSalt,2pinchesPepper,1pinchChilipowder,1pinchFreshmincedgarlic,1tspOnion(finelychopped),2tbspWorcestershiresauce,1tspOliveoilorcoconutoilcookingsprayCauliflower(roughchopped),3cupsCashews(crushed),¼cupCoconutmilk,¼cupSalt,1pinchPepper,1pinchCinnamon,1pinch

largE salad witH sEasoning

Beans,½-1cupOliveoilandBalsamicvinegar,1tbspBlackPepper,1-pinches1servingofchoppedchickenorturkey(1-2 palms sized serving) Healthyfatoromega-3/fishoilsupplement

spanisH omElEt

Wholeeggs,2-6Blackbeans,1/2cupSwisschard,1/2cupGreenonions,mushrooms,Salsa,1CupCheese,1ozHealthyfatoromega-3/fishoilsupplement

fruity cHickEn + zuccHini and musHrooms

Bone/skinlesschickenbreast(whole/chopped),6-8ozPineapple(1-incubed),3Apple(coreremoved,1-inchcubed),3piecesRedpepper&Onion(cutintolargepieces), 3pieceseachButter(melted),1tbspGinger,½tspSalt,¼tspChilipowder,¼tspZucchini(choppedtodesiredsize),2OliveoilcookingsprayOnion(finelydiced),¼cupFreshgarlic(minced),1tspShitakeorportobellomushrooms(diced),¼cupTomato(finelydiced),¼cupLow-fatfetacheese(crumbled),¼cupPecans(crushed),¼cupTomatosauce,½cup

pEacHEs and crèmE omElEt

Coconut oil cooking spray or butterWholeeggs,2-6Cinnamon,2pinchesSplenda®orStevia(1package),¼tspLow-fatcottagecheese,½cupSmallpeaches(diced),2Pecans(crushed),¼cupGreekyogurt,½cup

Meal Examples

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pEsto cHickEn pizza

BonelessskinlessChickenbreast,6-8ozSalt,¼tspPepper,2pinchesOliveoilcookingsprayWhole wheat tortillaPesto,3tbspBroccoliflorets(small),¼cupSundriedtomato(thinsliced),¼cupAsparagus(cutinto½inchpieces),½cupAgedwhiteCheddar,½cup

bluEbErry oatmEal

Oats,1cupBlueberries,1cup1serving(20-40grams)proteinpowderMilk,1/2cup

pasta

Wholegrain/sproutednoodleofchoice,4cupsCoconutoilorbutter(melted),1tbspSalt,¼tspPepper,2pinchesCinnamon,2pinchesOliveoilcookingsprayGroundsirloinorextraleangroundbeef,12ozOnion(smalldiced),1cupTomatosauce,2cupsCashews(crushed),¼cupParmesancheese,½cup

banana crèmE piE oatmEal

Low-fatmilk,1cupCoconutmilk,¼cupOldfashionedlargeflakeoats,½cupWater,¼cupVanillaprotein(equalto25gprotein),1scoopBanana(sliced),½

otHEr options

Berries,bananas,orpineapple,1-2cups1Englishmuffinwithnutbutter6-8eggWhitesOmega-3supplementGreekYogurt/cottagecheese,1-2cupsBerries,1-2cupsBagel1yam1cupblackbeans½cupmixedvegetablesChickenBreast,6-8oz1cupoats1cupblueberries1scoopproteinpowder1servinggreenspowder1/2cupmilkOmega-3supplement

Sample Post-workout Meals

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1. 1-2cupsCottagecheeseorGreekyogurtwith1-2palmsofberries

2. AcupofcottagecheeseorGreekyogurtwithhalfascoopofwheyprotein with a splash of water to help with desired consistency

3. Sugar free pudding with half a scoop of whey protein with a splash of water to help with desired consistency

4. Sugar free tapioca with half a scoop of whey protein

5. Cottage cheese with sugar free flavoring mixed in

6. Mixednuts(Preferablyraw,soakedbefore)

7. AlmondButterwithchocolatewheyproteinmixedonastickofcelery

8. Chocolate low carbohydrate whey protein blended with water and some type of nut butter

9. Sugarfreejellowithaproteinsnack

10. Cheese

11. Cheese with turkey or roast beef

12.Cheeseand/ormeatwithhummusspread

13. Canned tuna or canned chicken with any low carb spice or additive

14.LowcarbJerky

15. Hard boiled eggs

16. Low carbohydrate protein bars – Stay below 5 net carbohydrates

Late night low carbohydrate

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tHosE nEEding to lEan up, usE tHis as a guidE for portion control:

Portion Control

If you need to gain weight,usetheseguidelines,thenaddanadditional half serving from each group. Let your appetite be your guide. Unless you need toleanup,youmayincrease your portion size if you are hungry. If you are trying to gainweight,youmayfindyourselfforcingyourself to eat. you must Eat to grow!

90% compliancE rulE

• Ifyouarecompliantwith this eating plan 90%ofthetime,then10%ofthetimeyoumay“cheat”and eat a reasonable portion of whatever you would like.

•6mealsadayx7daysaweek=42mealsaweek.10%of42meals=~4meals.•2-4Cheatmealsaweekifyouareleaner.2orlessifyouaretryingtoleanup• It’sbesttosavethesecheatmealsfortheweekends,attheendoftheday,after

fillinguponprotein.•Evencheatmealscanhavesomenutritionalvalue.

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additional infosupplEmEnts:

• Directallquestionsregardingsupplementstothestrengthandconditioning and athletic training staffs.

• Youshouldbeabletoaccomplishallyourgoalswithdietandtrainingalone.

slEEp:

Youmustsleepaminimumof8hourstoensureoptimalrecovery,cognitive(mental)function,andbodycomposition.

in short, if you do not get adequate sleep you will be:

• Fat

• Tired

• Slow(mentallyandphysically)

• Weak

Schoolworkcannotbeanexcusetoloseoutonsleep.Toavoidthisyoumust:

• Manageyourtimewisely

• Eliminatedistractions

• Getyourschoolworkdoneinatimelyfashion

• Takeadvantageoftimeinclasstogetworkdone

final tHougHts:

Tosavetimeandenergy,itisrecommendedtopreparemealsinbulkandinadvance.Example:Cookallyourchicken,vegetables,andriceonSundayeveningand store them in Tupperware or plastic bags. They will then be easily available andreadytoeatduringtheweek.Crock-potrecipesarealsoagreathealthy/practical option.

Ifcostoravailabilityofhealthyfooditemsisanissue,youmaybeprovidedalistofthebeststoresandcost-effectiveoptionsforcertainfoods.

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