tcu athletics sports nutrition...

1

TCU Athletics Sports Nutrition Guide

Amy Goodson, MS, RD, LD TCU Sports Dietitian

[email protected] [email protected]

817-250-7512 – office

An athlete’s guide to fueling for training, competition, & good health!

2

Benefits of Fueling the Body With Proper Nutrition

Increase in athletic performance

Increase in conditioning levels

Increase in strength levels

Increase in energy levels in everyday life & training

Increase in mental capacity, acuity, & alertness

Increase in metabolic functioning

Increase in immune system functioning

Increase in lean muscle mass

Improves recovery time

Promotes muscle repair and growth

Decrease risk of injury

Decrease risk of chronic fatigue

Decrease in body fat

Decrease in amount of muscle tissue lost during in-season

Food…100% Legal…And it Works!

Nothing takes the place of good nutrition. As an athlete, you need more vitamins, minerals, and calories in order to train at a high level. The lack of these essential nutrients can lead to fatigue,

injury, and decreased performance.

Your goal is to FUEL your body all day long through meals, snacks, and fluids. On top of that, it is important that you get adequate sleep and take at least one day a week to recover and refuel. Without proper sleep and recovery, your body will begin to break down lean muscle mass for

energy. Your muscle grows and repairs itself when you are at rest, not when you are training…and it takes a variety of nutrients to properly recover.

Your goal, as an athlete, is to get adequate energy from carbohydrate, protein, and fat,

consistently over the course of a day, starting at breakfast. Eating often (5-8 times/day) helps your metabolism stay up, thus giving you energy to train/compete, energy to study, and it keeps

you from feeling like you are “starving” which can lead to overeating.

3

ABC’s of Nutrition

A – Adequacy Make sure you consume an adequate amount of nutrients for your shape, size, and

activity level. Adequate nutrient intake insures energy for training and recovery. B – Balance It is important to get some of each nutrient (carbohydrate, protein, & fat) in all

meals and snacks. C – Calorie Control Everyone needs a different amount of calories based on height, weight, gender,

activity level, etc. As an athlete, the goal is to ensure you consume enough calories to maintain training levels. Your sports dietitian can help you figure out appropriate meals for you.

D – Density Choose foods that are nutrient dense meaning that the food contains a variety of

vitamins, minerals, and fiber. Example: Choose oatmeal over a pop tart. M – Moderation Use moderation when choosing portion sizes and eating fast food. Good nutrition

does not mean you cannot eat a cheeseburger; it means you should not eat one EVERY night…maybe once a week.

V – Variety It’s the spice of life! Eating a variety of foods will ensure that you get adequate

amounts of vitamins and minerals in your diet. Plus, eating different foods makes it easier to stay on track with your eating plan and less likely to get WAY off the nutrition track!

“The 80/20 Rule” Everyone needs some excitement in their eating. After all, we all go out to

eat…face it, eating is social! The 80/20 Rule helps us all stay on track with healthy eating. 80% of an athlete’s diet should follow the ABC’s of nutrition…fueling the body with quality/wholesome food for training, competition, and everyday living. The other 20% is designed to “eat for pleasure”. The 20% part of the rule allows for ice cream after dinner, a Saturday night of Mexican food, pizza with your friends, breakfast at IHOP, etc. Just remember…moderation is key! Too much of a good thing can be a bad thing!

Athlete’s Nutrition Goal

Eat to fuel your body …you put junk in your body on a normal basis, it is likely you will not perform at your optimal level. You might be good, but solid nutrition might make you better!

4

Determining Total Energy Expenditure Resting Metabolic Rate (RMR) Resting energy expenditure is the amount of energy that a person expends

at rest. Rest means lying on ones back with eyes open and not sleep. It is important to determine the resting energy expenditure of an athlete because it fits into the larger equation when determining total energy expenditure. Equation: Mifflin St. Jeor Male: (10 x weight) + (6.25 x height) – (5 x age) + 5 Female: (10 x weight) + (6.25 x height) – (5 x age) -161 Weight in kg = weight in pounds/2.2 Height in cm = height in inches x 2.54

Daily Energy Expenditure (DEE) Daily energy expenditure is the amount of energy a person expends on

day-to-day activities (walking to the car, sitting at desk, walking around campus, climbing stairs, etc.). The way to determine these values is simple. How much do you move around throughout the day? The smallest caloric allowance should be no less than 200 calories for the sedentary person. The moderately active person should allow about 500 calories.

Exercise Energy Expenditure (EEE) Exercise expenditure is the calories burned during exercise and is totally

individualized to the athlete and sport. Generally, you can estimate based on the following guidelines: RMR x 1.2 = Sedentary individual (no exercise) RMR x 1.55 = exercise 3-5 days/week RMR x 1.725 = exercise 6-7 days/week RMR x 1.9 = extremely hard training and active lifestyle

Total Energy Expenditure (TEE) Total energy expenditure can be determined by adding all three together. TEE = RMR + DEE + EEE

After you know how much energy you expend over the course of a day, you know how much nutrition you need! The goal is to take this number of calories and spread them out

over the course of a day in meals and snacks of complex carbohydrates, lean protein, healthy fat, and fluid!

5

Carbohydrate

Carbohydrate is the body’s #1 source of energy; it fuels daily living and exercise activity. Because carbohydrate is the body’s #1 source of energy, it digests very quickly and

leaves you hungry soon after eating or feeling tired. So…the goal is to choose whole grain/whole wheat foods that contain fiber which slows down digestion and keeps your

blood sugar from spiking. Also, adding protein and fat to carbohydrate slows down digestion and helps maintain blood sugar levels.

Carbohydrate is also stored in the muscle and liver; the storage form of carbohydrate is called glycogen; it is what you rely on for energy during long bouts of exercise. You

store approximately 300-400 grams (1200-1600 calories) of glycogen in you muscle and about 75-100 grams (300-400 calories) in your liver. Your liver stores help regulate your blood sugar; so after a night of sleep your liver stores are depleted. This is why you need

to include good carbohydrate in your breakfast! Your muscle stores are used during exercise which is why you need carbohydrate immediately post-exercise…you need to replenish the glycogen lost or you will not fully recover and will start the next day with

less than 100% of your energy stores.

Purpose Main source of energy for the body Body’s #1 fuel during exercise Fuel for brain, nervous system, & red blood cell function Helps maintain blood sugar levels Types of Carbohydrates • Simple: jelly, cookies, sweets, hard candy, honey, fruit • Complex: bread, oats, pasta, rice, cereals, bagels How much should be in your diet? 55-70% depending on activity levels with the majority coming from complex carbohydrates Approximately 6-11 servings / day—very individualized, but athletes should eat at the upper end Best Choices • Whole wheat bread / rolls • Whole wheat bagels • Whole wheat tortillas / wraps • Whole wheat crackers • Oat-based granola bars • Oatmeal • Wheat/grain cold cereals • Brown/wild rice • Multi-grain / wheat pasta • Sweet potato w/skin What is a Serving? • 1 slice bread • 1/2 small bagel / muffin • 6” tortilla • 1/2 cup corn / peas / beans • 3/4 cup cold cereal • 1/2 cup hot cereal • 1/2 cup potato • 1/3 cup pasta / rice • 1 granola bar • 8-10 small crackers

6

Protein

Proteins are made up of amino acids which are the building blocks for lean muscle mass. There are two kinds of proteins: complete and incomplete. Complete proteins contain the nine essential amino acids needed in the body; they cannot be made by the body so they

have to be eaten in the diet. All animal products are considered complete proteins. Incomplete proteins are protein sources that include some, but not all of the essential amino acids in addition to the non-essential amino acids (there are 13 nonessential).

Incomplete proteins are plant-proteins like beans, nuts, and vegetables; so you need two plant proteins to make a complete protein.

Protein should be included in all meals and snacks because it slows down digestion and helps you stay full for a longer period of time. In regards to exercise, protein stores can

be used for energy in the absence of adequate carbohydrate, specifically the branch chain amino acids (BCAAs = leucine, isoleucine, valine). Thus it is essential to consume

complete proteins to ensure adequate BCAA levels in the body. In addition, eating a small amount of protein, with adequate carbohydrate, immediately post-exercise helps

begin the muscle repair and recovery process.

Purpose Build & repair muscles Growth of hair & nails Helps boost immunity Types of Protein • Meat • Chicken • Fish • Whey protein powder • Eggs • Milk / yogurt • Cheese • Protein/energy bars • Cottage cheese • Beans • Nuts / seeds • Protein/energy shakes How much should be in your diet? 15-25% depending on activity levels & body size Approximately 3-5 servings/day—very individualized, but athletes should eat at the upper end Best Choices • Red meat without skin • Chicken without skin • Baked fish / tuna • 1 egg & egg whites • Low-fat or skim milk • Low-fat yogurt • 2% (low-fat) cheese • Beans not cooked in fat • Nuts, seeds, peanut butter • Whey protein powder Serving Size • 3 oz meat / chicken (palm size) • 6 oz fish • 2 eggs or 1egg & 3 whites • 1 cup milk or soy milk • 6 oz yogurt • 1 oz cheese • 1/2 cup beans • 2 Tablespoons peanut butter

7

Fat Fat IS needed in the body; however, you just don’t need as much of it as carbohydrate or protein because it is more calorie dense (has more calories per gram). Fat slows down digestion more

than any other nutrient; thus you want to consume small amounts of fat often throughout the day. Examples would be peanut butter on a bagel, cheese on a sandwich, olive oil on vegetables, or

avocado in a wrap.

Too much fat in the diet can cause numerous health problems including high cholesterol, high blood pressure, and extra body fat storage. Yes, even for college students! If your body gets

more fat than it needs, it stores it as triglyceride in adipose (fat) tissue.

In regards to exercise, you DO NOT want to consume large amounts of fat pre, during or post exercise because it will slow how fast carbohydrate gets to your blood. During exercise we want carbohydrate and protein to be able to get to the muscle quickly and fat inhibits that process. So

eat lower fat items right around exercise. Purpose Fuel during exercise Transports & stores fat-soluble vitamins: A, D, E, K Cushions internal organs Helps regulate body temperature / provides insulation Supplies essential fatty acids Types of Fats • “Bad” or saturated: fats that contribute to high cholesterol, high blood pressure, & body fat • “Good” or unsaturated: fats that aid in good blood health (omega 3 & omega 6 fatty acids) How much should be in your diet? < 30% of total calories; with <10% coming from saturated “bad” fat Good Fats: Best Choices Bad Fats: Limit in Diet • Nuts, seeds, peanut butter • Fried foods • Flaxseed, flaxseed oil • Pastries & dessert foods • Olive oil • Creamy sauces / dressings • Avocado • Regular sour cream, cream • Omega 3’s from fish (salmon) cheese, mayonnaise Serving Size • 1 Tbs. peanut butter • 1-2 Tbs. chopped nuts • 2 Tbs. avocado • 1 Tbs. olive oil / other oil • 1 Tbs. dressing, sour cream, • 2 Tbs. light dressing, sour mayonnaise, cream sauce cream, mayonnaise, cream sauce

8

Fruits & Vegetables

Fruits and vegetables are essential for athletes; they provide more vitamins and minerals per serving than any other food! In addition, they help fight off illness and disease. Vitamins and

minerals are what make metabolism run…without them you cannot digest the food you eat.

Athletes require a greater amount of vitamins and minerals than the average person due to their high training levels. However, mega-dosing does not help and can actually be dangerous to the

body. Consuming adequate fruits and vegetables in addition to a multi-vitamin provides an athlete adequate vitamin/mineral nutrition. Remember, too, that energy bars and shakes are

fortified with lots of vitamins and minerals.

Try to grab at least one fruit and vegetable at lunch and dinner (more is better!) and fruit for snacks. You can eat fruit with cheese or peanut butter, mix it in a smoothie, add it to salads, &

mix it with yogurt. You can add vegetables to your diet by putting lettuce/tomato on a sandwich or wrap, adding a salad at dinner, eating them raw with low-fat dip or cheese, and ordering them

as a substitute at a restaurant. Purpose Provide the body with vitamins, minerals, & fiber Provide nutrients that aid in metabolism Provide the body with phytochemicals that fight against disease 2 Types of Vegetables • Starchy: potatoes, sweet potatoes, corn, peas, winter squash • Non-starchy: all of the rest (broccoli, cauliflower, green beans, carrots, peppers, zucchini,

yellow squash, mushrooms, asparagus, snap peas, leafy lettuce, cabbage, etc.) How much should be in your diet? 3-5 servings of vegetables a day 2-4 servings of fruit a day Best Choices Eat fruits & veggies with skin Get multiple colors in a day...eat the rainbow Eat more non-starchy vegetables than starchy Eat half of your plate of veggies at lunch & dinner Don’t cover them in sauces, butters, creams, or sugar Serving Size Vegetables Fruits • 1 cup raw • 1 medium fruit • 1 cup lettuce • 1/2 banana • 1/2 cup cooked • 1/2 cup chopped fruit • 6 oz vegetable juice • 4 oz fruit juice

9

Vitamin/Mineral Needs for Performance Athletes

Table of Performance Daily Intakes

(PDI)* Nutrient Form commonly found in Supplements PDI

Vitamin A Vitamin A Acetate, Beta Carotene, Vitamin A Palmitate 5,000 IU to 25,000 IU Beta carotene Beta Carotene 15,000 IU to 80,000 IU Vitamin D (D2) Ergocalciferol, (D3) Cholecalciferol 400 IU to 1,000 IU Vitamin E Mixed Tocopherols, D-aplpha Tocopheryl Succinate, DL-Tocoperols 200 IU to 1,000 IU Vitamin K (K1) Phylloquinone, (k2) Menadione 80 mcg to 180 mcg Viamin C Ascorbic Acid, Rose Hips 800 mg to 3,000 mg Vitamin B1 Thiamine Hydrochloride (HCI) 30 mg to 300 mg Vitamin B2 Riboflavin 30 mg to 300 mg Vitamin B3 Niacinamide, Niacin 20 mg to 100 mg Vitamin B6 Pyridoxine Hydrochloride (HCI) 20 mg to 100 mg Folate Folic Acid 400 mcg to 1,200 mcg Vitamin B12 Cyanocobalamin 12 mcg to 200 mcg Biotin Biotin 125 mcg to 300 mcg Pantothenic Acid d-calcium pantothenate 25 mg to 200 mg Calcium Calcium carbonate, calcium citrate, calcium malate, calcium glycinate 1,200 mg to 2,600 mg Phosphorus Phosphorus 800 mg to 1,600 mg Magnesium Magnesium oxide, magnesium glycinate 400 mg to 800 mg Iron Ferrous (iron) fumarate, Iron glycinate 25 mg to 60 mg Zinc Zinc citrate, Zinc arginate, Zinc picolinate 15 mg to 60 mg Iodine Iodine from kelp 200 mcg to 400 mcg Selenium Selenomethionine 100 mcg to 300 mcg Copper Copper lysinate, copper gluconate 3 mg to 6 mg Manganese Manganese arginate, manganese glycinate, manganese gluconate 15 mg to 45 mg

Chromium Chromium dinicotinate glycinate, chromium picolinate, chromium polynicotinate 200 mcg to 600 mcg

Molybenum Molybdenum chelate 100 mcg to 300 mcg Sodium Sodium Chloride* 1,500 mg to 4,500 mg Chloride Sodium Chloride* 1,500 mg to 4,500 mg Photassium Potassium chloride 2,500 mg to 4,000 mg Boron Boron tri chelate, boron glycinate, boron citrate 6 mg to 12 mg Choline Choline bitartrate, choline dihydrogen citrate, phosphatidyl choline 600 mg to 1,200 mg Inositol Myo-inositol 800 mg to 1,200 mg Bioflavonoids Citrus, rutin, hesperidin bioflavonoids 200 mg to 2,000 mg IU - International units, mg = milligrams, mcg = micrograms *Sodium and Chloride are derived predominately from foods, not dietary supplements *Performance Nutrition: The Complete Guide, ISSA, 2000

Specific vitamin/mineral additions need to be guided by a doctor or registered dietitian. Aim to get as many vitamins and minerals as you can through good, healthy food choices and a daily multi-vitamin. Choosing whole grain/whole wheat carbohydrates, lean proteins, healthy fats,

and lots of fruits & vegetables will supply you with a nutrient-dense diet!

10

Hydration

Adequate hydration is essential for ALL athletes of ALL sports. Even a 2% dehydration level can decrease performance; it is important that you consume fluids all day, not just around your

workout or game. The 2004 Dietary Reference Intake recommendations state that adequate intake of fluid is 3.7 liters/day (130oz or 16 cups) for males and 2.7 liters/day (95oz or 12 cups)

for females. Now does this mean JUST water...NO! You can get adequate “fluid” from a variety of drinks and foods.

Effects of Dehydration • Muscle cramps, tears, pulls, strains • Nausea • Dry mouth • Increased muscle soreness • Joint pain • Lightheadedness / headache • Increased time needed for recovery • Heat exhaustion • Decreased performance • Heat stroke • Fatigue • Susceptibility to colds and sickness What Counts as Fluid? • Water • Fruit juice • Flavored waters like Crystal Light • Coffee • Sports drinks • Fruits • Tea • Vegetables • Smoothies • Soup Pre-Exercise • 2-3 hours pre-exercise: 16-20 oz fluid (approximately one bottle water or sports drink) • 10 minutes before workout/game: 5-10 oz fluid (water or sports drink) During Exercise • Very individualized to athlete’s sweat rate, but a general rule is 5-10 oz water or sports drink every 15-20 minutes • After one hour of exercise, make sure you are consuming some sports drink as carbohydrate • If it is extremely hot and humid, rely more on a sports drink to ensure adequate carbohydrate and electrolytes (sodium, chloride, potassium); you may also need to drink a greater quantity Post-Exercise • Consume 17-24 oz of fluid (water or sports drink) for every pound lost during exercise -If needing rapid rehydration due to multiple matches, 2-a-day practices, or other sporting

events, consume 23oz of fluid for every pound lost • Including sodium post exercise (sports drinks or salty foods) will help retain ingested fluids and stimulate thirst Ways to Measure Hydration Levels • Urine color: Urine should be lemonade color; if it looks like apple juice…you are dehydrated! • Body weight: Weigh yourself pre and post exercise to determine how much fluid is needed to

rehydrate your body adequately

11

Sports Nutrition 101 Factors Effecting Performance

Meal Frequency Meal frequency is essential to maintaining adequate energy levels and proper nutrition balance. Athletes should consume 5-7 meals & snacks/day; this typically looks like breakfast, lunch, dinner, and 2-4 snacks throughout the day. Aim to never go longer than 3 hours without eating. When you eat often, your metabolism stays elevated helping you burn calories and maintain energy levels all day long. You function more in “hungry” and “full” mode instead of “starving” and “stuffed”. On the other hand, when you do not eat often, your body thinks it is “starving” and will begin to slow down metabolism and thus “conserve” calories. In addition, when you only eat 2-3 times a day, you tend to overeat and take in more calories than you need. So whether it is an energy bar, peanut butter crackers, yogurt & fruit, a bag of trail mix, etc., keep small snacks in your backpack so that you stay fueled all day long. Eating often will make you feel better…you will have more energy! The Window of Opportunity The “window of opportunity” is the two hour time period post-exercise where your body has an enhanced ability to take up carbohydrates and protein to start the recovery process. Think of your muscle cell as a sponge…once carbohydrate and protein are supplied to the body, the muscle cell immediately soaks it up. An intense bout of exercise causes muscle glycogen levels to decrease and small tears to occur in muscle fibers. Thus, as soon as exercise is over the body wants to restore glycogen stores from carbohydrate and begin to repair muscle tears from dietary protein. Your goal as an athlete is to eat a snack as soon as possible after a workout or game, specifically within the first 45 minutes post-exercise. Your snack should be a 4:1 ratio of carbohydrate (4 grams) to protein (1 gram). Then try to eat a complete meal of carbohydrate, lean protein, vegetables and fruit (low-fat meal) within 2 hours post-exercise. Sleep Muscle repair and recovery occurs during rest and sleep, not during training! You have to rest if you want to fully recover. An athlete should aim to get 7-9 hours of sleep/night. It is also important that athletes go to bed at a decent time and wake up at a decent time; if your sleep is all over the place…so is your eating. Athletes that sleep until late in the day miss valuable eating opportunities and thus miss essential calories needed for energy. Everyone sleeps in a day or two a week, but make it your goal to attempt to sleep on a normal schedule so you can eat on a normal schedule. Effects of sleep deprivation • Suppression of immune system • Decreased mental acuity/alertness • Increased risk of injury • Decreased recovery • Decrease in performance potential

12


Alcohol Alcohol is a diuretic that can cause severe dehydration and electrolyte imbalance which can greatly inhibit athletic performance. In addition, alcohol processes in the body like fat because it yields 7 calories/gram (fat yields 9 calories/gram; carbohydrate and protein each yield 4 calories). Thus, excess alcohol consumption can lead to an increase in body fat storage which can alter optimal body composition for athletes. The social environment surrounding alcohol also contributes to excess calories because there is typically a late-night fast food meal followed be a lack of sleep and decreased amount of time to properly recover. A good, yet do-able recommendation is to limit alcohol to little or none during season and drink moderately, if at all, in the off season. Alcohol can have detrimental effects on your performance as an athlete. Weight Gain Gaining weight alone is not the only goal; the goal should be to gain lean muscle mass. In order to gain a pound a week, an athlete has to consume 3,500 extra calories that is not burned off in exercise. Increasing daily caloric intake by 500 calories/day for 7 days should result in one pound of weight gain in a week. The additional food should come from quality calories which are nutrient dense whole grains, lean proteins, and healthy fat. If you add lots of unhealthy fat to your diet in order to get calories (cram sauce, dressing, fried food, etc), you will likely add unwanted fat to your body too. So, the goal is to consume healthy calories often! Examples: • Add peanut butter, butter, and/or jelly to toast, bagels, whole grain waffles, etc. • Add peanut butter, nuts, and a banana to oatmeal • Eat a peanut butter and jelly sandwich on thick wheat bread as dessert after meals • Add 1 cup granola and dried fruit to your morning cereal or yogurt • Add avocado to sandwiches, wraps, and salads, • Snack on high calorie trail mix (high calorie/whole grain cereal, granola, nuts, & dried fruit) • Cook your meat and vegetables in olive oil • Drink low-fat (2%) milk or low-fat chocolate milk with meals • Drink a shake with high calorie powder (Muscle Milk Collegiate) and milk twice a day, once right before bed (can also mix peanut butter, honey, a banana, etc for more calories) Tips: • Eat 6-7 meals a day; do not go longer than 2-3 hours without eating • Do NOT skip breakfast • Maximize each eating opportunity; make sure you have whole grains, lean protein, & healthy fat…don’t settle for fried food or skipping a meal • Be prepared; bring snacks from home so that you can eat between classes, before and after practices • Consume an energy bar or shake during your workout and drink a sports drink throughout • Eat immediately after a workout (4:1 carbohydrate to protein snack) • Consistency is key! You will not be able to gain weight if you only try 4-5 days/week; you have to make it a priority and maximize eating 7 days/week

13


Weight Loss Starving yourself and skipping meals is NOT the way to lose weight! Without proper nutrition, you will not be able to train at your optimal potential and are at a greater risk for injury, illness, and fatigue. The reality is that when your body does not have adequate nutrition, it relies on lean muscle mass for fuel before it relies on fat mass. As an athlete, you cannot compare yourself or your weight to the average person because you have more lean muscle mass; muscle is denser than fat mass, takes up less space, and thus “weighs more”. Thus, an athlete could weigh much more than a sedentary individual and not look any different or heavier. Also remember that muscle burns fat; the more lean muscle mass you have, the more calories you burn at rest. So, the goal when losing “weight” is to actually reduce body fat and change your body’s composition. Weight loss should be done in the off-season and carefully planned with a registered sports dietitian to confirm adequate energy intake for living and training. As a rule, in order to lose weight you have to negate 3,500 calories over the course of a week to lose one pound. This can be accomplished by negating 500 calories a day from diet and exercise. Losing 1-2 pounds a week is recommended; any more and you are likely losing water weight. Though you are trying to lose weight, you still want to consume small, nutrient-dense meals often to maintain energy levels. Tips: • Do NOT skip meals • Eat 5-7 smaller meals a day; do not go longer than 3 hours without eating • Consume whole grain/whole wheat carbohydrates, lean protein & healthy fat at every meal and snack to help you maintain blood sugar levels and stay full until your next meal/snack • Be prepared; bring snacks with you to eat mid-morning and mid-afternoon - Yogurt w/ fruit & nuts - Energy bar - Peanut butter crackers - String cheese & wheat crackers - Apple & peanut butter - Trail mix with cereal, nuts, dried fruit - Fruit and string cheese - Granola bar and nuts • Cut out calorie-laden drinks like sports drinks (outside of exercise), Kool-Aid, juice, sugar- sweet tea, syrupy coffee drinks, etc. • Avoid heavily processed foods, fried foods, creamy sauces/salad dressings, pastries, etc. • Eat lots of fruits and vegetables; they provide solid nutrition and fiber for lower calories • Drink adequate fluids throughout the day; dehydration can sometimes manifest as hunger • Watch you portion sizes, especially with higher calorie foods • Do not eat the hour before you go to bed • Consistency is key; you have to stick to the plan 80-90% of the time to see results

14

Pre-Exercise Eating

Pre-Exercise Meal • Purpose: To provide adequate fuel/energy for game

• Timing: 3-4 hours pre-exercise or game • Meal Combination: 50-70% carbohydrate, moderate protein,

low fat, low fiber • Hydration: 16-20 oz water/sports drink • Examples: • Grilled chicken breast, 2 cups pasta, marinara sauce,

fruit salad • White fish, 1-2 cups brown rice, small green salad, roll • 3 oz lean steak, 1 cup potatoes, green beans, 1 cup cold pasta salad, 1 wheat roll • Thick wheat bread sandwich w/3-5 oz turkey or ham, lettuce tomato, mustard, 1 cup cold pasta or fruit, part of energy bar

• Finicky Stomach: • Meal Replacement shake or smoothie (with protein) • Energy bar and Gatorade

Pre-Exercise Snack

• Purpose: Quick burst of energy, maintains blood sugar levels

• Timing: 0-30 minutes pre-exercise/game • Content: Mostly carbohydrate, little protein, no fat • Hydration: 5-10 oz water/sports drink • Examples: • 1/2 energy bar & 1 cup Gatorade

• Energy shake • Fruit • Granola bar (low-fat) • Fruit snacks • Crackers (animal, graham, gold fish, wheat crackers)

The Pre-Exercise Plate

Carbohydrate Veggie

Protein

15

During Exercise Eating

Purpose o What happens to the body during exercise?

Energy from carbohydrate and fat being used; when carbohydrate levels decrease, energy will come from muscle mass…not what we want!

Catabolic (breakdown) hormones are released… supplying the body with energy can decrease production of those levels

During Practice

• Energy needed: o 30-60 grams of carbohydrate every hour after the first hour of a game/training or

in hot/humid conditions o If adding protein, add a small amount to help combat muscle breakdown…you

need mostly carbohydrate during exercise (protein from energy bar or drink is good)

• Hydration: o 5-10 oz of fluid every 15 minutes

• Adding Carbohydrate: o Drink Gatorade/Sports Drink: 5-10 oz every 15 minutes o ½ energy bar and 1 cup sports drink o Small handful fruit snacks or crackers and water or sports drink o Low-fat granola bar and water or sports drink o Fruit and water

• For weight gain: o Sip on energy shake (carbohydrate and protein) o Eat high calorie bar half way through practice and drink Gatorade

During a Game

• Energy needed: o 30-60 grams carbohydrate every hour after the 1st, like practice

• Hydration: o 5-10 oz fluid every 15 minutes-highly individualized …drink more if needed

• Providing the body with energy: • Half-time is a great time to “re-fuel” and rehydrate the body

o Drink Gatorade/Sports Drink: 5-10 oz every 15 minutes o ½ energy bar and 1 cup sports drink o Handful fruit snacks and water or sports drink o Low-fat granola bar and water or sports drink o Fruit and water o Crackers (animal, graham, gold fish, wheat crackers) and water or sports drink

*Listen to your body…feed your body if you feel tired when training or performing*

16

Post-Exercise Eating

Purpose • Post-exercise the body is in “breakdown mode”…good sports nutrition stops

breakdown from progressing • The goal is to provide the body with carbohydrate and protein to replenish energy

stores and repair muscle tears and breakdown • “Window Of Opportunity”

o 2-hour time period (especially first 30-45 minutes), post-exercise, when the body has the ability to take up nutrients faster in order to recover…think of the muscle as a sponge

0-45 minutes post-workout/game

• What nutrients to eat: o 4:1 ratio of carbohydrates to protein (4 grams carbohydrate to 1 gram protein) and

little to no fat o Carbohydrates replenish energy (glycogen) stores lost during exercise and open

the cell for protein to be absorbed o Protein starts muscle repair, but most importantly decreases muscle breakdown

post-exercise • Food examples:

o Low-fat (LF) chocolate milk ○ Energy bar & 8 oz Gatorade o Muscle Milk RTD Shake ○ Flavored-yogurt and fruit o Cereal and LF milk ○ Smoothie w/8-10 oz LF milk, protein

powder, 1 cup fruit ○ Low-fat granola bar & 8 oz LF milk o Baggie 1 cup high pro cereal ○ 3-4 graham crackers & 8 oz LF milk

(Kashi), ½ c granola, ¼ c dried fruit

***Fluids like shakes and smoothies digest much faster than whole food*** *** Best recovery bars: Cliff, Power Bar Harvest, Gatorade, Go Lean Crunch***

• Hydration:

o 17-24 oz fluid (water or Gatorade) for every pound lost during exercise o 22-24 oz fluid if rehydration is necessary in short period of time

Within 2 hours post-workout/game

• Balance meal of carbohydrates, protein, and some fat (still low-fat): o 50-60% carbohydrate, 20-30% protein, 10-20% fat

• Hydration: o Still working on rehydrating/recovering what was lost during workout or game

17

Post-Exercise Eating Continued

Within 2 hours post-workout/game • Meal Examples:

o 1 whole wheat turkey sandwich w/low-fat cheese & veggies 15 whole wheat crackers, and fruit

o 3 oz chicken, 1-2 cups pasta with marinara sauce, 1 cup veggies, & 1 whole

wheat roll

o 6oz fish, 1 sweet potato, 2 cups salad with light dressing, and 1 piece fruit

o 1 whole wheat pita with 3oz chicken, ¼ c low-fat cheese, lettuce/tomato, light sour cream & 15-20 wheat crackers or pretzels

o 1 packet oatmeal, 1 scoop protein powder, sprinkle nuts & dried fruit, 8-12 oz

skim milk

o 20 oz Smoothie King-like smoothie with whey protein

o 1 cup whole grain cereal with ½ c skim milk, 1 low-fat yogurt, 1 fruit

o Turkey & low-fat cheese sandwich on wheat bread & yogurt w/ ¼ cup granola mixed in

o 20 whole wheat crackers or pretzels, 3oz lean turkey, one 2% string cheese, 1

piece fruit or fruit cup

o 1 whole wheat tortilla (broiled in oven for 2 min per side) with 3oz lean, skinless chicken & ¼ c 2% cheese, 10-12 baked multi-grain tortilla chips, 1 c fruit salad

o 1 grilled chicken sandwich, 1 bag Baked Lays, & 1 piece fruit or 1 cup chopped

fruit

o 1 whole wheat bagel w/ 3oz lean ham and Swiss cheese, 1 cup cold pasta salad, 15 whole wheat crackers

o Salad w/ 3 oz lean meat (chicken, turkey, ham), ¼ cup cheese (2% if possible),

croutons & veggies, dressing on the side, 15-20 whole wheat crackers or pretzels or 2 slices wheat toast, 1 cup chopped fruit

o 2 egg/2egg white omelet with low-fat cheese & ½ c chopped lean ham, 2 whole

wheat Eggo waffles with low-fat butter and drizzle syrup

o 1 whole wheat bagel w/1 scrambled egg, 1 slice low-fat cheese, 2 slices thin ham or Canadian bacon, 1 fruit, 1 cup 2% milk

18

Performance Grocery Shopping

Energy Bars Meal Replacement/Snack Pre-Post Workout • Zone • Kashi Go Lean Crunch • Power Bar Nut Naturals • Kashi Go Lean Bar • Advantedge Complete Nutrition Bar • Kashi Go Lean Roll • Balance Bar • Power Bar Performance • Balance Bar Gold • Power Bar Triple Threat • Pria Complete Nutrition Bar • Power Bar Harvest • Slim Fast High Protein Bar • Cliff Bar • Luna Bar • Pria Bar • Clif MoJo Bar • Slim Fast Optima Bar • Luna Bar

Healthy Granola Bar Choices

Nature Valley Crunchy Nature Valley Trail Mix Kashi TLC Chewy Kashi TLC Crunchy All Bran Bar Smart Start Bars South Beach High Protein Cereal Bar Quaker Oatmeal Square Quaker Multi-Grain Rice Cakes Quaker Granola Bites Kellogg’s Granola Munch’ems Quaker Mini Delights

Healthy Cracker Choices

Wheat Thins Harvest Wheat Thins 5-Grain Wheat Thins Multi-Grain Kashi TLC Reduced Fat Triscuits Ritz Toasted Chips Multi-Grain Goldfish Multi-Grain Saltines Toasteds Organic Whole Wheat All Bran Multi-Grain

Healthy Chip Choices

• Tostitos Multi-Grain Tortilla Chips • Tostitos Restaurant Style Light Chips • Baked Lays • Sun Chips • Honey Wheat Pretzel Sticks • Pita Chips

19

Performance Grocery Shopping

Healthy Cereal Choices

Higher Calorie (>150 calories/serving) Lower Calorie (<150 calories/serving) • Quaker Oatmeal Squares • Multi-Grain Cheerios • Quaker Mini Wheats • Yogurt Burst Cheerios • Kellogg’s All Bran Yogurt Bites • Honey Nut Cheerios • Kellogg’s Cracklin’ Oat Bran • Post Grape Nut Flakes • Kellogg’s Raisin Bran Crunch • Post Honey Bunches of Oats • Kellogg’s Smart Start • Complete Bran Flakes • Low-fat Granola • Kashi Heart-to-Heart • Total Oatmeal Crisp • Kellogg’s Raisin Bran • Fiber One Honey Clusters • Total Whole Grain Flakes • Post Grape Nuts Trail Mix Crunch • Quaker Weight Control Oatmeal • Kashi Go Lean Crunch • Quaker Oatmeal Crunch (hot cereal) • Nature Valley Cereal

*Avoid cereals that are colors of the rainbow or chocolate coated*

Healthy Frozen Meals

• Lean Cuisine • Smart Ones • Healthy Choice • South Beach Whole Grain Pizza • Amy’s Organics (vegetarian) • Ultra Lean Hot Pockets

Healthy Yogurt Choices Weight Gain Weight Loss Yoplait Yoplait Light Yoplait Whips Dannon Light-N-Fit Yogurt Dannon Carb Control Yoplait Thick & Creamy Light 85 Yoplait Grande

Healthy Butter Choices

• Smart Balance • Smart Balance Light • Brummel & Brown Yogurt Butter •”I Can’t Believe It’s Not Butter” Spray

20

Dorm Room Recipes…A Complete Breakfast

Breakfast Checklist

Make sure your breakfast consists of complex carbohydrates (ex: whole grain cereal, wheat bread, fruit, low-fat milk), protein (ex: eggs/egg whites, lean meat, nuts), and some healthy fat (peanut butter, nuts, light cream cheese)

Look for whole wheat bread and grain products instead of white/refined products Choose low-fat (skim, 1% or 2%) milk and dairy products Limit your intake of fried foods, grease, and extra gravies & sauces Aim to get fruit into your breakfast either as a juice or as a whole fruit

A Hearty Breakfast

• 2 eggs scrambled in the microwave o Crack eggs or pour ½ cup egg beaters into microwavable bowl, scramble with fork & place in microwave for

~45 seconds, take out & scrape around edges, back in the microwave for ~45 seconds, take out & scramble with fork…if they don’t look quite done…back in for another 10-15 seconds, then salt & pepper to taste & sprinkle with 2% grated cheese

• 1 whole wheat bagel (mini or large) w/1-2 Tbs. peanut butter • 1 banana • Bottle of water or for more calories a big glass of 2% milk

A Complete Quick Breakfast

• 1 pack Quaker Oatmeal (2 packs for guys and/or those trying to gain weight) o Warm water in microwave for ~2 minutes in microwavable bowl & mix oatmeal in

• Can add 1 scoop whey powder if you have it • Add 1-2 Tbs. peanut butter & stir until peanut butter melts (2 spoons for weight gain) • 1 fruit or top oatmeal with raisins • 8-12 oz skim or 2% milk (2% milk especially for those trying to gain weight)

Healthy in 5 Minutes

• 2 Eggo whole wheat waffles or 1 whole wheat bagel toasted in toaster with 2 Tbs. peanut butter • 1 yogurt (Dannon Light-n-Fit or Yoplait/Yoplait Whips for more calories) • 8-12 oz skim or 2% milk (2% milk especially for those trying to gain weight)

_____________________________________________________________________________________________

• 1 whole wheat tortilla with 1 slice 2% cheese and 3-4 slices ham warmed in microwave o (2 servings for those trying to gain weight)

• 1 yogurt (Dannon Light-n-Fit or Yoplait/Yoplait Whips for more calories) topped with whole grain cereal

• 1 fruit Grabbing Breakfast & Eating On the Way

• Energy bar (Luna, Zone, Power Bar) or Quaker Oatmeal Square or Nature Valley Granola bar pack

• 2% string cheese • 1 banana

21

Dorm Room Recipes…Grabbing a Healthy Lunch

Lunch Checklist

Make sure your lunch consists of complex carbohydrates (ex: wheat bread, whole wheat/multi-grain crackers or pretzels, whole grain granola bar, etc.), lean protein (ex: lunch meat, chicken, tuna, 2% cheese), and some healthy fat (peanut butter, nuts, avocado)

Look for whole wheat bread and grain products instead of white/refined products Add fruit to lunch to get extra vitamins & minerals in addition to great carbohydrate

Quick & Healthy

• Sandwich on whole wheat bread w/ 3-5 slices deli meat, 1 slice 2% cheese, lettuce, & mustard • 1 serving whole pretzels or crackers • 1 banana

“Wrap It Up”

• 1 whole wheat tortilla or Flat-Out (from Wal-Mart) w/ 1 slice 2% cheese, 1 cup (fist size) already grilled chicken, lettuce, 2 Tbs. light Ranch

• 1 serving Baked Lays • 1 yogurt w/ berries mixed in

Healthy Mexican Lunch

• 1 large whole wheat tortilla w/ ½ cup grated or 2 slices 2% cheese & 1 cup (fist size) already grilled chicken

o Fold in ½ and heat in microwave then slice into 4 slices o Add 2 Tbs. light sour cream or 3-4 thin slices of avocado

• 1 serving light or Tostitos multi-grain tortilla chips & salsa • 1 cup chopped fruit for “dessert”

A “Warm & Homey” Lunch

• 1 can Healthy Choice Chicken & Noodle (or rice) soup • 1 serving whole wheat crackers • 1 – 2% string cheese • 1 apple dipped in a Dannon Light-n-Fit yogurt

*For more calories, eat double the entrée or double up on the whole grain crackers, pretzels, & fruit. You can always add an extra string cheese or peanut butter sandwich

on wheat for more calories!*

22

Dorm Room Recipes…Dinner in the Room

Dinner Checklist

Make sure your lunch consists of complex carbohydrates (ex: wheat bread, whole wheat/multi-grain crackers or pretzels, pasta, rice, potatoes, etc.) & lean protein (ex: lunch meat, chicken, tuna, 2% cheese)

Look for whole wheat bread and grain products instead of white/refined products Aim to add veggies in your dinner; this is a great way to get them in! If eating dinner after practice, make sure to get a good amount of carbohydrate in the meal

“Dinner for 1 Please”

• 1 Healthy Choice or Lean Cuisine meal (including meat, vegetable, & carbohydrate) • Side salad (can be pre-made w/cheese & veggies or salad in a bag) • 1 serving whole wheat crackers • Still hungry…add a fruit and yogurt parfait (1 yogurt w/chopped fruit & Light Cool Whip)

Healthy & Quick

• Sandwich on whole wheat bread (bagel for more calories) w/ 3-5 slices deli meat &1 slice 2% cheese

o Warm in microwave or toast then add lettuce, tomato, & light sauce • Side salad w/ sprinkle of 2% cheese & dressing on the side or light dressing • 1 serving baked chips • Quaker chewy granola bar for dessert or individual pudding & Light Cool Whip

Healthy Pizza

• 1 individual frozen pizza (Lean Cuisine, Healthy Choice South Beach Whole grain) • Side salad w/ sprinkle 2% cheese, croutons, & dressing on the side or light dressing • 1 can green beans warmed in microwave, in microwavable bowl (not can!) • 100 Calorie Pack Cookies for dessert

Breakfast for Dinner

• 2-3 eggs scrambled in the microwave o Crack eggs or pour ½ cup egg beaters into microwavable bowl, scramble with fork & place in microwave for

~45 seconds, take out & scrape around edges, back in the microwave for ~45 seconds, take out & scramble with fork…if they don’t look quite done…back in for another 10-15 seconds, then salt & pepper to taste & sprinkle with 2% grated cheese

• 2 pieces whole wheat toast (bagel for more calories) w/2 Tbs. peanut butter • Apple Dessert

o Chop 1 apple, cover in cinnamon & cook in microwave for ~2 minutes, then pour 1 vanilla yogurt on top & sprinkle with granola

*For more calories, double the entrée or add an extra serving of carbohydrate. Another choice is

to add an “already grilled chicken breast” to your dinner; you can buy them frozen in a bag & then eat heat in microwave to eat. A good “calorie addition” is Chicken Voila or other “dinner in

a bag” meals found in the frozen food section. Simply put in bowl, sprinkle water, & heat in microwavable bowl.

23

Life in the Fast Food Lane

Where is most fast food fat found? • Breakfast Foods:

o Croissants, biscuits, pancakes, donuts, pastries, sausage/cheese rolls, sausage patties, bacon, hash browns, other fried breakfast foods, gravies, full-fat cream cheese

• Lunch & Dinner Foods: o Fried breading of foods, in the grease the food was fried in, in the butter the food

was brushed with or dipped in, in sauces on sandwiches/salads/meats/vegetables, creamy sauces and dips

• Snack Foods: o Pastry items, baked goods, pie crusts, batter, ice cream, lots of “low-carb” foods

Tips for avoiding fast food fat & extra calories…

• Ask for meats and buns not cooked in butter • Ask for sauces, gravies, & salad dressings on the side • Order foods that are not breaded or fried or at least peel the fried portion off…Choose

grilled, baked, or broiled • Ask for substitutions:

o Fruit cup ○ Yogurt parfait o Vegetables or side salad ○ Wheat bread instead of croissant or roll

• Ask for a low-fat menu or low-fat items • Limit your intake of the high-fat bread and butter on the table • Stay away from “super-size”, “biggie”, “deluxe”, etc. • Share an entrée with a friend or spouse • Choose salad or steamed vegetables as your “side item” with your entrée • Watch your portion size…just because they serve it doesn’t mean you should eat that

much! • “Fat-free” foods may not always be best; many have lots of added sugar so be careful

Food examples to cut extra fat & calories…

Choose… Instead of… • Grilled chicken sandwich • Cheeseburger • Grilled chicken salad • Fried chicken salad • Fruit cup or yogurt • French fries • Side salad • Mozzarella sticks • Ketchup or Mustard • Mayonnaise • Wheat bread • Croissant or big roll • English muffin • Biscuit • Wrap • Burger or sandwich • Vinegar and oil dressing • Creamy salad dressing • Lettuce, tomato, onion • Cheese & bacon • Low-fat yogurt or fruit parfait • Ice cream or milk shake

24

Healthy Eating Choices Around TCU Subway Panera bread • 6” sandwich on whole wheat or honey oat • Grilled chicken salad & fruit -Meat, cheese, veggie, & sauce on the side • ½ Sandwich on wheat bread w/1 bag Baked Lays or Apples w/ ½ salad & dressing on side or • Turkey or ham wrap w/cheese & Sun Chips broth-based soup Chick-Fil-A Boston Market • Breakfast: Bagel w/egg & cheese w/fruit cup • ¼ chicken breast w/1 side veggie, • Grilled chicken sandwich w/fruit cup 1 side carbohydrate, 1 cornbread • Grilled chicken wrap w/small amount dressing • Turkey or chicken sandwich & fruit • Grilled chicken salad w/large fruit cup • Grilled chicken salad and 1 side McDonald’s Wendy’s • Breakfast: Egg McMuffin w/apple dippers • Frescata sandwich (sauce on side) • Grilled chicken sandwich w/apple dippers w/mandarin orange cup • Grilled chicken snack wrap w/yogurt/granola parfait • Grilled chicken sandwich w/low- • Grilled chicken snack wrap w/snack-size fruit, yogurt, fat yogurt walnut salad • Grilled chicken salad w/low-fat • Grilled chicken salad w/apple dippers & caramel yogurt & granola • Toasted turkey deli sandwich (no bacon) w/apple • Small chili w/4 saltines and low- dippers & caramel fat yogurt & granola Jack In The Box Starbucks • Breakfast: Breakfast Jack w/apple sauce or 2% milk • Non-fat latte (cold or hot) • Grilled chicken sandwich w/fruit cup or apple sauce -can add sugar-free syrup • Chicken fajita pita w/fruit cup • Non-fat chai tea • Grilled chicken salad w/dressing on side & fruit cup • Grande frappuccino light

General Restaurant Rules • Add a salad before your meal w/dressing on the side • Your plate should be assembled as such: ¼ carbohydrate, ¼ protein, ½ vegetables/salad

o ~1 fist carbohydrate (pasta, rice, potato, sweet potato, bread, corn, peas, etc.) o ~1 palm size meat/protein (chicken, fish, red meat, egg, tofu, cottage cheese, etc.) o ½ plate veggies (salad, steamed vegetables, sautéed vegetables, raw vegetables,

etc.) • Get all dressings, sauces, gravies, dips, etc. on the side • Never make pasta, rice, or potatoes the meal…make it the side dish & watch what sauces,

butters, etc, it is cooked in or covered with • Don’t drink your calories in soda, sweet tea, alcohol, etc…try water and un-sweet tea

25

500 Calories in 5 Minutes…A Complete Breakfast

Breakfast Check List

Make sure your breakfast consists of complex carbohydrates (ex: whole grain cereal, wheat bread, fruit, low-fat milk), protein (ex: eggs/egg whites, lean meat, nuts), and some healthy fat (peanut butter, nuts, light cream cheese)

Look for whole wheat bread and grain products instead of white/refined products Choose low-fat (skim, 1% or 2%) milk and dairy products Limit your intake of fried foods, grease, and extra gravies & sauces Aim to get fruit into your breakfast either as a juice or as a whole fruit

500 Calorie Breakfasts At Home…

• 1 whole wheat bagel, 2 Tablespoons peanut butter, 8oz skim milk • 1 wheat English muffin toasted w/2-3 slices ham, 1 slice 2% cheese, 1 banana, 8oz 2%

milk or 12 oz skim milk • 1 cup cereal w/ ½ cup 2% milk, 1 yogurt, Grande non-fat latte • 1 RTD Muscle Milk Collegiate and a banana • 250 calorie energy bar, 8 oz skim milk, 1 fruit, small hand full nuts • 2 pieces wheat toast with 2 Tablespoons peanut butter, 1 string cheese, 1 fruit • 2 Eggo whole wheat waffles, 1 Tablespoons butter, Drizzle syrup, 2 string cheese • 2 Eggo whole wheat waffles with 2 Tablespoons peanut butter, 8 oz 2% milk or 8 oz

skim milk and a string cheese • 1 pack Nature Valley granola bars, 8 oz 2% milk, 1 string cheese, small handful nuts • 1 yogurt with 1 cup cereal mixed in, 1 piece toast with 1 slice melted 2% cheese, 1

banana • 1 pack peanut butter crackers, 1 cup skim milk, 1 fruit, 1 string cheese or yogurt • 1 packet oatmeal (1 cup cooked) with 1 Tablespoon peanut butter and 1 scoop whey

protein powder mixed in, 1 fruit or 8 oz 2% milk • 1 whole wheat bagel w/2 Tablespoons low-fat cream cheese, 1 whey protein shake mixed

with water • 1 whole wheat tortilla warm with 3 slices ham and 1 slice 2% cheese, 1 pack peanut

butter crackers

Healthy Breakfast Choices On-the-Go…

Choose: Instead of: Whole wheat bagel w/cream cheese • Biscuits w/butter or gravy Ham & cheese roll w/low-fat milk • Chocolate covered donuts English muffin w/ham, egg, & cheese • Croissant w/bacon and cheese Protein shake w/milk, yogurt, & fruit • Frappuccino w/syrup & whip Low-fat bran muffin • Pastry or powdered donuts

26

Supplements

There are many issues today concerning dietary supplements. You should consult a registered dietitian and doctor before you attempt to add any new supplement to your diet. Supplements

are meant to supplement a balanced diet, NOT substitute for food. The Food and Drug Administration (FDA) does not regulate nutritional supplements; therefore, they can be

potentially dangerous to any athlete young or old. Steroids and other Performance Enhancing drugs With the pressure to perform at an all-time high, many athletes are turning to many harmful substances. Steroids, Human Growth Hormone (HGH), EPO (Blood Doping), and other performance enhancing derivatives are the most popular at this time. There has been very little research to show that the potential negative effects of these performance enhancing substances outweigh the potential positive effects. Gambling with your life is not worth the potential benefits of performance enhancing substances. You can get the results you want through determination, adequate training, and good sports nutrition. The NCAA has taken a hard line with the abuse of supplements as well as street drugs. The athlete will lose his/her scholarship and will be banned from all collegiate activity if found to be taking or testing positive on a NCAA drug test. Currently, the NCAA tests random athletes of various sports year round. What can the University provide an athlete? • Vitamins and minerals • Energy bars • Calorie-replacement drinks (for example, Ensure, Boost, Muscle Milk Collegiate) • Electrolyte-replacement drinks (for example, Gatorade, Powerade) Research suggests that supplements be placed in one of four (4) categories: 1. Apparently Effective and Generally Safe

These are supplements that are used to help people meet their general caloric needs and have been shown to be safe and effective through research.

2. Possibly Effective

These are supplements are theoretically increase training and/or performance through initial research.

3. Too Early to Tell These are supplements that have inadequate research to support its’ claims. 4. Apparently Not Effective and/or Dangerous

These are supplements that have been shown through research to be ineffective or don’t make sense in theory.

27

Supplements Continued

28

Supplements Continued

29

Learning More About the Food You Eat…

Serving Pro Carb Fat Fiber Sodium Potassium Calories

30


31


32


33

*Advanced Sports Nutrition, NFPT, 2005

tcu athletics sports nutrition...

Documents