Many athletes don't take into account the significance nutrition plays in improving performance, enhancing recovery, and reducing down time from injuries and illness. Combining a quality diet, the timing of specific nutrients (i.e. Protein and Carbohydrate), and smart supplementation with a wellrounded Strength and Conditioning program results in a healthier athlete who will perform at the highest level day in and day out.
If you bought a new Mercedes, would you fill it up with 87 Octane or 93 Super Premium Gasoline? I also agree the finest gasoline will make your car run better and result in less mechanical problems. The same goes for quality nutrition and your body. Fuelling your body with high quality nutrition provides you with a foundation to achieve optimal energy levels, improve muscle recovery, minimize your risk of illness (cold, flu, infection), and break records in the weight room. Here's a start on what I define as quality nutrition. Fresh Produce (Fruits and Vegetables) - Eat 6-10 servings per day from whole foods.
Whole Grain Carbohydrates - Oatmeal, 100% Whole Grain Cereal, Sweet Potatoes, Whole Wheat pasta, Brown Rice, 100% Whole Wheat Bread.
Healthy Fats - Oils- Olive, Canola, Sunflower, and Safflower, Nuts (Brazil, Almonds, Cashews, Walnuts, Sunflower Seeds, Natural Peanut Butter (i.e. Smart Balance, Almond Butter), Low Fat Salad Dressings, Light Mayo
Lean Protein/Meat - choose from the following cuts of meat to lower your risk of heart disease and maintain a healthy performance weight- Chicken - preferably skinless white meat baked, grilled, or broiled- Beef - 93-96% extra lean ground meat, Filet, Flank, Eye of Round, or Sirloin- Fish - any fish baked, grilled, or broiled (Tuna, Salmon, Trout, and Halibut are best)- Pork - tenderloin or Center Cut Pork Chops- Turkey - Extra Lean Ground turkey or skinless white meat baked, grilled, or broiled- Deli Meats - Lean Roast Beef, Ham, or Turkey- Protein Powders - Whey or Casein Proteins (Muscle Milk Collegiate)- Wild Game - Venison (Deer), Buffalo or BisonEgg Whites or Egg Beaters- Skim or Low Fat (1%) Milk- Lowfat Cottage Cheese- Vegetarian Hot Dogs, Sausage Patties, Burgers (i.e. Morningstar Farms)
In order to keep your body's gas tank full and maintain a high level of energy, eating every 3-4 hours will prevent your body from using muscle (protein) for energy and instead, burn fat. Additional benefits include maintaining a healthy blood sugar, prevention of overeating, and maintaining lean muscle mass.
Skipping meals (going more than 4 hours without eating) causes the body to use muscle for energy which increases body fat and impairs performance. Have a plan by bringing healthy snacks to school to eat between meals, after practice, or lifting.
Try some of the following snacks: Peanut Butter or Turkey sandwich on whole wheat bread 1 Scoop of Whey Protein with low fat milk Handful of nuts with Fresh fruit Nutrition Bar (any around 200 calories with at least 10-15 grams of Protein) Fresh Fruit with a piece of low fat string cheese Lean Beef Jerky (2-3 ounces) with fresh fruit.
You've been hearing this for years from your parents, teachers, and coaches. They got it right. Not only is breakfast the most important meal, it could be the biggest mistake if you decide not to eat it. What time was your last meal the previous night? If your last meal was 9:00 or 10:00 pm, going until 12:00 pm the next day results in 14-15 hours of fasting. Remember what happens when we skip meals?
Now you're in continuous muscle burning mode. Now combine skipping breakfast with an early morning lifting session on an empty stomach and you will see the negative impact it has on performance. Doing so increases the risk of you eating larger portions at night when you are less active, promoting the storage of body fat and the potential for weight gain. Start the morning with a well rounded breakfast (egg whites, oatmeal, whole grain cereal, fresh fruit, 100% juice, whole wheat toast). If you have an early morning lifting session and have trouble eating whole food, take 1 scoop of whey protein with water or lowfat milk and a piece of fresh fruit to activate your muscle tissue.
The timing of nutrients, especially protein and carbohydrates, are extremely important to repair damaged muscle tissue caused by an intense weight lifting session. Having a combination of protein and carbs immediately post workout can improve muscle recovery by 250% as opposed to not consuming calories. You have a small window of opportunity after your workout to optimize recovery so be sure to grab a shake or eat a meal within 30-60 minutes. Waiting longer than 2 hours after your workout to refuel your body causes your body to breakdown more protein than it will rebuild. A ratio of 3 or 4:1 grams of carbohydrate to protein has been proven to facilitate protein synthesis (muscle repair) and the refuelling of glycogen (your body's gas tank). Here are some convenient post workout options to ensure recovery is achieved.
Chocolate Milk - Milk protein contains the amino acid Leucine, which is the most important
Amino Acid to promote muscle protein synthesis
20-30 Grams of Whey Protein + Sports Drink
Muscle Milk Collegiate Ready to Drink Shake with a banana
Balanced Meal (Lean Protein, Complex Carbohydrates, Fruit, Veggies
Although most college athletes are not of age to drink, I'm a realist and realize some of you will celebrate a big win with a night of heavy drinking. Doing so could significantly impair future performance. In a matter of fact, one night of heavy drinking could off-set the muscle gains achieved through one week of intense strength training. Here are the negative effects alcohol has on performance. Decreases Growth Hormone and Testosterone production - these are hormones critical for muscle growth and development
Increase storage of body fat
Increases cravings for fatty foods
Increases protein breakdown
Impairs cognitive function, motor skills, balance, and coordination
Contains 7 calories per gram which could lead to significant weight gain if consumed on a regular basis and in abundance.
If you do choose to drink, here are some strategies to minimize the negative effects: Drink a glass of water between drinks to stay hydrated.