NORTH CENTRAL STRENGTH & SPEED
“WHERE CHAMPIONS ARE MADE”
HOME OF
STATE, NATIONAL, WORLD, OLYMPIC AND SUPER BOWL CHAMPIONS
NUTRITION
PROPER NUTRITION IS OFTEN THE MOST OVERLOOKED ASPECT OF AN ATHLETES PREPARATION. YOU ARE WHAT YOU EAT!! YOU MUST PUT THE CORRECT FOODS INTO THE BODY IN THE CORRECT AMOUNTS TO CONTINUE TO RECOVER AND IMPROVE. YOU MUST TAKE THE TIME TO EAT AND LIVE YOUR LIFE LIKE A CHAMPION. MAKE AN EFFORT GO SHOPPING AND COOK YOUR OWN FOOD. DO NOT RELY ON McDONALD’S AND BURGER KING TO SUPPLY YOUR BODY WITH WHAT IT NEEDS TO GROW. TREAT YOUR BODY LIKE A
THE FUNDAMENTALS
THERE ARE 3 FUNDAMENTALS INVOLVED IN MAXIMIZING ATHLETIC PERFORMANCE THROUGH TRAINING.
STRENGTH & CONDITIONING
SOUND DIET/ NUTRITIONAL PROGRAM
PROPER REST
OF THE 3 FACTORS LISTED NUTRITION IS THE MOST IMPORTANT OF THE THREE.
YOU CAN FOLLOW THE BEST WORKOUT EVER WRITTEN, BUT IF YOU ARE NOT EATING PROPERLY YOUR ATHLETIC GAINS WILL SUFFER. THE FOOD YOU EAT IS YOUR BODY’S FUEL. THE BETTER THE FUEL, THE BETTER YOUR BODY WILL PERFORM
THE SUBJECT OF NUTRITION IS SATURATED WITH MISCONCEPTIONS. TO ELIMINATE THE GREATEST MISCONCEPTION ABOUT DIET AND ITS EFFECTS ON TRAINING, THERE ARE NO MIRACLE FOODS OR SUPPLEMENTS THAT WILL GENERATE FANTASTIC GAINS. THE EFFECTIVENESS THAT DIET HAS ON TRAINING IS ACHIEVED BY FOLLOWING BASIC SOUND NUTRITION STEMMING FROM THE BASIC FOOD GROUPS. THE BASIC FOOD GROUPS OF MEAT, FRUIT, AND VEGETABLES, GRAIN AND DAIRY SUPPLY THE FOLLOWING 6 NUTRIENTS THAT ARE ESSENTIAL TO THE BODY FUNCTIONING.
CARBOHYDRATES
- FATS
CARBOHYDRATES: THE PRIMARY SOURCE OF FUELS THE BODY USES DURING INTENSE ACTIVITIES. CARBOHYDRATES PROVIDE ENERGY FOR BASIC BODY FUNCTIONS, NERVE TRANSMISSIONS AND MUSCULAR CONTRACTIONS. THEY ALSO ASSIST IN THE DIGESTION AND ASSIMILATION OF FOOD.
FATS: PROVIDE THE BODY WITH A SUSTAINED SOURCE OF ENERGY UTILIZED DURING MODERATE ACTIVITIES. THEY ACT AS CARRIERS OF FAT SOLUBLE VITAMINS AND SUPPLY THE BODY WITH ESSENTIAL FATTY ACIDS NEEDED FOR GROWTH AND HEALTHY SKIN.
PROTEIN: NECESSARY FOR TISSUE GROWTH AND DEVELOPMENT. IT ACTS IN THE FORMATION OF HORMONES, ENZYMES, AND ANTIBODIES. PROTEIN CAN ALSO BE USED AS A SOURCE OF ENERGY WHEN CARBOHYDRATE STORES ARE DEPLETED.
VITAMINS: ACT AS REGULATORS AND CATALYSTS FOR BODY FUNCTIONS. THEY ASLO ASSIST IN THE UTILIZATION OF OTHER NUTRIENTS.
MINERALS: ACT AS CATALYSTS FOR BODY FUNCTIONS. INCLUDED IN THESE FUNCTIONS ARE MUSCLE REPONSE, NERVE TRANSMISSION, DIGESTION AND UTLIZATION OF OTHER NUTRIENTS.
WATER: PROBABLY THE MOST IMPORTANT OF THE SIX NUTRIENTS.
WATER IS ESSENTIAL IN THE DIGESTIVE PROCESS AND AIDS IN THE TRANSPORT OF
NUTRIENTS IN THE BODY. IT FUNCTIONS AS A MEDIUM OF ELIMINATION OF TOXIC WASTE AS WELL AS BEING A REGULATOR OF BODY TEMPERATURE.
PERFORMANCE NUTRITION PRINCIPLES
ESSENTIAL BALANCE
ATHLETES NEEDS VARY ON A DAILY BASIS WITH TRAINING INTENSITY AND DURATION. CALORIC INTAKE, CARBHYDRATE, PROTEIN AND FAT CONSUMPTION SHOULD BE ADJUSTED RELATIVE TO ACTIVITY LEVELS. ATHLETES SHOULD ALWAYS INCLUDE A WIDE VARIETY OF FOODS IN THEIR DIETS AND CHOOSE THAT HAVE A HIGH NUTRIENT DENSITY.
HYDRATION
DEHYDRATION IS THE MOST COMMON CAUSE OF FATIQUE AND SUB PAR PERFORMANCE. THE BODY REQUIRES A CONSTANT AND ABUNDANT SUPPLY OF WATER TO REGULATE TEMPERATURE, REMOVE WASTE PRODUCTS AND
METABOLIZE FOOD FOR ENERGY. ADEQUATE HYDRATION BEFORE, DURING AND AFTER EXERCISE IS ESSENTIAL.
PATTERNING
ATHLETES SHOULD STRIVE TO KEEP BLOOD SUGAR AND INSULIN LEVELS STABLE
THROUGHOUT THE DAY. THIS PROMOTES THE EFFECTIVE USE OF FOOD AS FUEL
AND PROVIDES A FAVORABLE ENVIRONMENT FOR MUSCLE GROWTH. TIMING FOOD AND FLUID INTAKE AT SPECIFIC INTERVALS THROUGHOUT THE DAY, BUT ESPECIALLY PRIOR TO AND DURING EXERCISE, IS ESSENTIAL FOR SUSTAINING A HIGH LEVEL OF MENTAL AND PHYSICAL PERFORMANCE.
NUTRIENT TIMING
PREPARING THE BODY NUTRITIONALLY BEFORE EXERCISE, AND REPLENISHING POST-EXERCISE IS CRITICAL FOR SHORT AND LONG TERM SUCCESS. MUSCLE GLYCOGEN (STORED CARBOHYDRATE IS SIGNIFICANTLY DEPLETED DURING PROLONGED INTENSE EXERCISE AND MUSCLE TISSUE IS BROKEN DOWN. REPLENISHING GLYCOGEN STORES AND FAVORABLE MANIPULATING OF HORMONES IS ACCOMPLISHED BY REPLENISHING GLYCOGEN IMMEDIATELY AFTER EXERCISE.
BY EEFECTIVELY TIMING THE INKAKE THE INTAKE OF FOODS (CARBOHYDRATES AND PROTEINS) AND FLUIDS ATHLETES CAN FAVORABLY INFLUENCE WORK CAPACITY AND RECOVERY.
REGENERATION
DURING INTENSE EXERCISE SIGNIFICANT STRESS IS PLACED ON THE BODY. AN UNAVOIDABLE CONSEQUENCE OF EXERCISE IS THE PRODUCTION OF FREE
RADICALS, WHICH DAMAGE MUSCLE CELLS, PROLONG RECOVERY AND
CONTRIBUTE TO MUSCLE SORENESS. CATABOLISM, OR THE BREAKDOWN OF MUSCLE TISSUE, ALSO OCCURS. PROTEIN REPAIRS AND REBUILDS MUSCLE TISSUE,
AND ANTIOXIDANT NUTRIENTS AND OMEGA 3’S MINIMIZE FREE RADICAL DAMAGE AND INFLAMMATION.
BODY COMPOSITION
BODY COMPOSITION TESTING PROVIDES SPECIFIC INFORMATION ON CHANGES OCCURING AS A RESULT OF TRAINING. IT IS NECESSARY FOR ENSURING THAT ATHLETES ARE WITHIN A HEALTHY RANGE FOR THEIR GENDER AND SPORT, AND TO ASSESS WHETHER APPROPRIATE TRAINING ADAPTATIONS ARE OCCURING.
EXCESS BODY FAT MAY BE A HEALTH AND PERFORMANCE CONCERN.
HEALTH AND PERFORMANCE CHECKLIST
GIV YOURSELF 1 POINT FOR EACH QUESTION THAT YOU ANSWER “YES” TO
- DO YOU EAT BREAKFAST 7 DAYS A WEEK?
- DO YOU EAT FOODS FROM AT LEAST 3 DIFFERENT FOOD GROUPS AT BREAKFAST?
- DO YOU EAT 3 BALANCED MEALS AT APPRXIMATELY THE SAME TIME EACH DAY?
- DO YOU EAT A NUTRIONAL MID-MORNING AND MID-AFTERNOON SNACK?
- DO YOU EAT AT LEAST PIECES OF FRESH FRUIT EACH DAY?
- DO EAT 5 SERVINGS OF FRESH VEGETABLES EACH DAY?
- DO YOU CHOOSE PRIMARILY HIGH FIBER BREADS AND CEREALS?
- DO YOU EAT LEAN AND/OR LOW-FAT PROTEIN AT EACH MEAL?
- DO YOU LIMIT YOUR INTAKE OF SATURATED FAT (FOUND IN MEATS, CHEESES DAIRY PRODUCTS BUTTER, EGGS)
- DO EAT AT LEAST 2 SERVINGS OF “GOOD FAT” EACH DAY- FOUND IN NUTS SEEDS, EXTRA VIRGIN OLIVE OIL?
- DO YOU LIMIT YOUR INTAKE OF PROCESSED AND REFINED FOODS (FOODS MADE FROM WHITE FLOUR, FOODS WITH HIGH SUGAR AND SODIUM, PACKAGED FOODS)?
- DO YOU EAT AND DRINK ADEQUATELY TO MAINTAIN YOUR BODYWEIGHT?
- DO YOU EAT A POST-WORKOUT OR PRACTICE SNACK WITHIN 30 MINUTES?
- DO YOU EAT A HEALTHY POST-WORKOUT OR PRACTICE MEAL WITHIN 2 HOURS?
- DO YOU DRINK HALF OF YOUR BODYWEIGHT IN OUNCES OF WATER EACH DAY-NOT INCLUDING FLUID INTAKE DURING EXERCISE?
- DO SLEEP 7-8 HOURS EACH NIGHT?
- DO YOU GO TO BED AT APPROXIMATELY THE SAME TIME EACH NIGHT AND GET UP AT APPROXIMATELY THE SAME TIME EACH MORNING?
- DO YOU TAKE MULTIVITAMIN RICH IN THE ANTIOXIDANT NUTRIENTS TWICE EACH DAY?
SCORE
15-18 PERFORMING LIKE A CHAMPION! 9-14 LOSING AN EDGE! < 9 MISSING OUT BIG TIME!!
SOME BASIC GUIDELINES TO KEEP IN MIND ARE AS FOLLOWS:
EXAMPLE:
BREAKFAST
BOWL OF HIGH FIBER CEREAL
SKIM MILK
ORANGE JUICE/GRAPEFRUIT JUICE (CALCIUM FORTIFIED)
LUNCH
BAKED CHICKEN BREAST
VEGETABLE AND FRUIT
BAKED OR SWEET POTATO/PASTA
WATER
OR
2 SLICES WHEAT BREAD
1 SLICE CHEESE
VEGETABLE AND FRUIT
WATER
DINNER
CHICKEN/FISH/TURKEY
VEGETABLE
WATER
OR
OMELET, SCRAMBLED EGGS
WATER
EAT 6-7 SMALL MEALS DAILY INSTEAD OF HAVING 2 OR 3 MEALS. EAItNG TOO MUCH WILL CAUSE SHARP FLUCTUATIONS IN YOUR BLOOD SUGAR AND INSULIN LEVELS. TOO MUCH INSULIN IN THE BLOOD STREAM MEANS A HIGHER STORAGE OF FAT.
NEVER SKIP BREAKFAST. YOUR BODY WILL GO INTO THE STARVATION RESPONSE. THIS IS WHEN YOU HAVE NOT EATEN OVER A PERIOD OF TIME(AFTER DINNER UNTIL THE FOLLOWING DAY AT LUNCH 14-15 HRS) YOUR BODY WILL TEND TO STORE EVEN GOOD AS FAT FOR FUTURE NEED.
TRY NOT TO EAT AFTER 7PM. IF YOU HAVE TO, EAT FRUIT, PROTEIN SNACK, BUT NO SIMPLE SUGARS/FATS, SUCH AS ICE CREAM, PIZZA, AND BURGERS.
IN GENERAL, MANY ATHLETES CONSUME A DIET THAT IS HIGHER IN PROTEIN, LOW IN SUGARS AND
RDA:
PROTEIN 10-12 %
CARBS 55-60 %
FAT 25-30%
VARIATION
PROTEIN 30-35 %
CARBS 40-50 %
FAT 15-20%
DRINK ATLEAST 8-8OUNCE GLASSES OF WATER DAILY. THIS IS THE AVERAGE REQUIREMENT. ATHLETES HAVE A MUCH GREATER NEED FOR WATER. ½ GALLON TO 1 GALLON OF WATER IS A GOOD GOAL. BE AWARE OF HIDDEN CALORIES IN DRINKS.
STAY AWAY FROM FRENCH FRIED FOODS: FRIED FISH, FRIED SHRIMP, FRIED
EX: FOOD THAT IS HIGH IN SATURATED FAT IS LIKE A DRUG. HOW MUCH BETTER COULD YOU FEEL IF YOU ATE RIGHT?
LIMIT YOUR CONSUMPTION OF MEATS HIGH IN SATURATED FAT: HAMBURGERS, CHEESEBURGERS, DARK MEAT.
INTAKE MORE LEAN MEATS SUCH AS : BAKED CHICKEN W/OUT SKIN, BACKED
THINK OF ALTERNATE FORMS OF PROTEIN: EGG WHITES, RED BEANS, BLACK BEANS, BAKED BEANS,WHITE BEANS, YOGURT, AND COTTAGE CHEESE.
EAT WHOLE GRAIN WHEAT BREADS INSTEAD OF TRADITIONAL WHITE. IT HAS MORE FIBER AND WILL CONVERT TO SUGAR SLOWER THAN WHITE BREAD. THIS INCLUDES STARCHES SUCH AS BROWN RICE, INSTEAD OF WHITE RICE, WHEAT PASTA INSTEAD OF WHITE PASTA.
LOW GLYCERIN INDEX FOODS:
SWEET POTATO
BROWN RICE
WHOLE GRAIN PASTA/BREAD
BROCCOLI
PEAS
BRAN CEREAL
HIGH GLYCERIN INDEX FOODS:
WHITE POTATO-MASHED POTATO
WHITE RICE
WHITE/HONEY WHEAT BREAD
TRADITIONAL PASTA
CARROTS
CORN
FROSTED FLAKES
YOU DON’T NEED TO OVER INDULGE IN CARBS AT NIGHT BECAUSE THE PURPOSE IS TO REPLENISH ENERGY STORES. IT ONLY TAKES A SMALL AMOUNT OF CARBS TO RESTORE YOUR ENERGY NEEDS. ANY EXCESS IS STORED AS FAT. PROTEINS, HOWEVER, CAN HELP TO REBUILD MUSCLE TISSUE THAT HAS BEEN BROKEN DOWN DURING ACTIVITY.
ANY FOOD IN EXCESS (GOOD:FRUIT-OR BAD:FRIED FOOD) IS STORED AS FAT, THAT IS YOUR BODYS WAS OF PROTECTING ITSELF FROM STARVATION. PORTION CONTROL IS ONE OF THE MOST IMPORTANT KEYS TO DIETARY SUCCESS.
IF YOU LOOK GOOD ON THE OUTSIDE, IT DOESN’T MEAN YOU LOOK GOOD ON THE INSIDE. WHEN YOU THINK YOU LOOK GOOD AND YOUR BODY FAT IS STILL HIGH, THERE ARE 2 POSSIBILITIES: YOU STORE FAT INTERNALLY (ORGAN FAT) OR YOU ARE DEHYDRATED.
NEVER SKIP MEALS. IT WILL ALWAYS CAUSE A MORE DRASTIC SPIKE IN YOUR INSULIN LEVELS WHEN YOU FINALLY EAT.
