NUTRITION INFORMATION

All aspects of fitness condition are important for maximum physical development Nutrition is the most overlooked portion of a fitness program... The following information is designed to educate each individual in changing dietary habits. The following diet provides sufficient nutrients need for intense physical activity. Appropriate nutrition is the key to quality workouts. This process maximizes the benefits that come from physical training as well as having a positive effect on body composition.

The premise of this section revolves around the dangers of high fat diets and recommends a diet low in fat intake. Excess weight in the form of fat reduces speed and endurance as well as the quality of exercise. Lower body fat increases an individual’s mobility. Nutrition is one key factor in reducing fat and maintaining or increasing muscle tissue.

The chemical structure changes in the body change during exercise and are associated with diet.  In order for high level fitness to occur, the body has to allowed sufficient recuperation time between workouts.  Often times, when an individual feels his workouts becoming stale or there is a decline in progress, this can be related to poor nutritional habits rather then the training program. Many individuals blame the program and decide to change it rather than looking first at their dietary habits. When this occurs, they find they suffer the same stale effects they initially experienced; leading only to frustration.

To reiterate, a balanced diet is achieved by adjusting current eating habits. The diet should be comprised of approximately 60-65% complex carbohydrates, 20- 25% fats, and 12-15% protein. The following are dietary guidelines to achieve this combination.

 

1.      Daily servings from the four major food groups;

FOOD             GRAIN                        FRUITS                       DAIRY            MEAT/FISH

GROUPS:        PRODUCTS                VEGETABLES            PRODUCTS    POULTRY

SUGGESTED

SERVINGS:                4                             5-7                                3                      2

 

This approach in your dietary guidelines provides you variety in you diet. This will enable you to consume all 5 nutrients - (carbohydrates, fats proteins, vitamins, minerals and water You will notice that 9-11 servings per day come from the grain and fruits and vegetable groups. This will provide you with the proper amounts of complex carbohydrates needed to answer the energy demands placed on your body throughout the day. It is very important to eat 3 meals per day or 4 smaller mea throughout the day. Fueling your body throughout the day helps maintain muscle tissue, promotes body fat reduction, and reduces the feeling of sluggishness and fatigue. Skipping meals s counterproductive as it will only lead to less muscle growth and will not replace the energy stores in the muscles. More importantly by maintain a consistent caloric intake throughout the day, you will find that your bodies ability to burn calories will be elevated. If weight loss is your objective, skipping meals is even more counterproductive while also trying to make gains in your training program.

 

2.      CUT DOWN ON FOODS THAT ARE HIGH IN FAT

  1. RED MEATS.( STEAKS, GROUND BEEF, HOT DOGS, HAM,. LUNCH MEATS),
  2. PORK PRODUCTS (SAUSAGE, BACON. BRATWURST, RIBS)
  3. DAIRY PRODUCTS (WHOLE MILK, ICE CREAM,& CREAM SAUCES)
  4. CHEESE & CHEESE SAUCES
  5. MAYONNAISE
  6. ALL COOKING OILS
  7. BUTTER
  8. SALAD DRESSING MADE WITH HEAVY OILS

 

A diet that consists of high fat content foods can lead to increased percentage of body fat which will lead to irritability, restlessness, exhaustion, and a steady decrease in muscle tissue. Energy storage is slowed due to diet high in fats and low in complex carbohydrates. By becoming aware of what goes in your body can only help you in your training. This is not to say you should cut fat completely, but only to regulate your intake and make proper reductions where necessary. There are alternatives to lowering your intake and changing your eating.

 

 

3.      LOWER FAT INTAKE BY CHANGING EATING HABITS

  1. BUY LEAN CUTS CF RED MEAT & TRIM EXCESS FAT (EAT NO MORE THAN 2 SERVINGS PER WEEK)
  2. EAT MODERATE SERVINGS OF MEAT PRODUCTS.
  3. SUBTITUTE FISH & POULTRY FOR RED MEATS.
  4. BAKE, BROIL, BOIL, BARBECUE, STEAM OR MICROWAVE FOODS DO NOT FRY!
  5. USE OIL SPARINGLY (OIL, BUTTER. MAYONNAISE, ETC.)
  6. KEEP TO A MINIMUM ALL DAIRY PRODUCTS MADE WITH WHOLE MILK (CREAM, ICE CREAMS, CHEESE, YOGURT, CHOCOLATE).
  7. CHOOSE LOW-CALORIE OR FAT FREE SAIAD DRESSING, MAYONNAISE, MARGARINE, SKIM OR LOW FAT MILK PRODUCTS
  8. AVOID PRODUCTS PACKED IN OIL.

 

4.      INCREASE INTAKE OF COMPLEX CARBOHYDRATES & GRAIN PRODUCTS.

A.     PASTA                                    J. SWEET POTATOES

B.     BREADS                                 K. SQUASH

C.     PAN CAKES                          L. CORN

D.     WAFFLES                              M. LIMA

E.      RICE                                       N. PEAS

F.      ROLLS                                    O. ALL FRUIT

G.     CEREALS (low or no sugar)    P. FRUIT JUICES

H.     FRENCH TOAST                   Q. JELLIES AND JAMS

I.        POTATOES

By lowering fat intake and increasing your consumption of complex carbohydrates and grain products, you will find enhanced energy levels, increased muscle growth and repair, greater endurance and shorter recovery time during training. In addition to reducing your fat intake, it is important to reduce the amount of refined sugars you consume. Refined sugars found in soda, candies, cakes pies, etc have little or no nutritional value and are generally high in fat and calories. Sweets should never replace meals and should be kept to a minimum. However, from time to time, we all give into their “sweet tooth” and satisfy it by eating a food source high in fat and calories. Nevertheless, some people give in to their “sweet tooth” on a daily basis and this can become counterproductive to their training. As an alternative, eating fruits can suppress the craving for sweets. Increasing your consumption of fruits provides you a great source of carbohydrates, vitamins, and minerals and has a high water content value.

 

5. WATER INTAKE SHOULD BE CONSISTENT & OFTEN

A.     Drink 6-6 glasses per day

B. Drink soda (diet or regular) sparingly

C. Increase consumption of water, juices, iced tea, etc.

During training, your body sweats and vital fluids are lost.  Because of anxiety and tension, thirst isn’t an accurate guide of you bodies need for water during training periods or competition.  Many individuals do not feel the need for water intake before or during training and only begin drinking after the training period. The intake of fluids before or during training will not fully replace loses, but will help replace part of the water loss so as to reduce the risk of overheating while training. Forced drinking is critical before, during and after intense training or competition. Large amounts of water weight loss can lead to impaired performance, heat exhaustion and may put an individual in danger of heat stroke.  It is important to weigh yourself before and after training or competition to determine the amount of fluid that needs to be replaced.

FOOD VARIETY

This is a list of a variety of foods broken down in their respective food groups. It also can be used to prepare the following meals

It is unlikely that a training athlete would take in less than 3000 calories daily. If you desire to adjust your calorie intake, reduce or increase the portion sizes of each item in the meal it is important to follow this list of foods because they sre the right combination of foods.

All the meals are low in the percentage of calories that come from fat. This will help to reduce body fat and increase he storage of energy in the muscles.

GRAIN PRODUCTS                          FRUIT                         VEGETABLES

Multi Grain Cheerios                             Bananas                       Potatoes

Wheaties                                              Apples                         Corn

Raisin Bran                                           Oranges                       Broccoli

Frozen Waffles                         Grapefruits                   Green Beans

Buttermilk Pancakes                             Strawberries                 Wax Beans

Brownberry Whole Wheat Bread          Cantaloupe                   Tomatoes

Rice/Rice a Roni Mixes             Raspberries                  Lettuce

Spaghetti                                              Grapes                         Carrots

Tortellini                                                                                   Spinach

All Pasta in general

Italian Bread

Whole Wheat/Rye bread

 

MEAT/POULTRY/FISH                     DAIRY                        BEVERAGES

Chicken Breast                         Skim Milk                    Diet Soda

Tuna                                                     Eggs                             Iced Tea

Light Margarine                                    Low Fat Yogurt            Water

Turkey Breast Lunch Meat                   Low Fat Ice Cream

Lean Hamburger                                   Low Fat Cheese

Orange Roughy (White fish)

 

DESSERT/SNACKS                           JUICES                       MISC.

Low-Fat Yogurt                                   Orange                         Jelly

Low-Fat Ice Cream                              Grape                           Jam

Low-Fat Cake & Pies                          Pineapple                     Lite Maple Syrup

Low-Fat Cheesecake   Grapefruit         Peanut Butter

Low-Fat Granola Bars                                                              Cheese Pizza

Popped Corn (no butter)                                                          Low Fat Salad

Dressing