McPherson College Football Nutrition

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1 McPherson College Football Nutrition

2 McPherson College Football 10 RULES OF PROPER NUTRITION 1. CONSUME 5-6 MEALS EVERY DAY (3 SQUARE MEALS / 3 SNACKS). 2. EVERY MEAL YOU CONSUME SHOULD CONTAIN THE FOLLOWING: LOW FAT PROTEIN SOURCES HIGH CARBOHYDRATE LOW SUGAR SOURCES LOW FAT DAIRY SOURCES FRUITS AND / OR VEGATABLES 3. AVOID HIGH-FAT MEATS AND CHEESES (RED MEAT ESPECIALLY). 4. AVOID FOODS THAT ARE HIGH IN FRUCTOSE (SUGAR). 5. CONSUME FOODS WITH HIGHER AMOUNTS OF CARBS FOR THE FIRST 4 EATING TIMES DURING THE DAY. CONSUME FOODS WITH LOWER AMOUNTS OF CARBS FOR THE LAST 2 HOURS BEFORE GOING TO BED. 6. CONSUME AS MUCH LEAN PROTIEN AS POSSIBLE AT EACH MEAL THE MORE VEGETABLES YOU EAT, THE BETTER OFF YOU WILL BE. THEY ARE PACKED WITH FIBER, VITAMINS, AND MINERALS ESSENTIAL FOR A HEALTHY,WELL-BALANCED BODY DRINK WATER, WATER, AND MORE WATER! WATER MAKES UP 70% OF MUSCLES! 9. AVOID PRE-PREPARED, READY-TO-EAT FOODS. THEY ARE USUALLY FILLED WITH PRESERVITIVES AND SODIUM. (EX: T.V. DINNERS, HOT-POCKETS, ETC.) 10. CONSUME 5-6 MEALS PER DAY COMPOSED OF PROTEIN, CARBS, DAIRY, AND / OR FRUITS AND VEGETABLES. BUILDING A STRONG BODY DOESN T START AND END WHEN YOU ARE IN THE WEIGHT ROOM!

3 McPherson College Football NUTRITION PROTEIN: A. Eat as much protein as possible at every meal. B. Protein's main function is to preserve muscle mass and aid in the recuperation process. C. Consume 1-2 grams of protein for each pound of body-weight per day (Ex: g for a 200 lb. athlete). BEST SOURCES: Lean meats such as chicken, turkey, venison (deer meat), tuna & any other type of fish besides bottom-feeders (catfish, carp), egg whites, lentil beans, low-fat dairy products (milk, cottage cheese, Swiss cheese), peanut butter, whey protein powder (only as a supplement--not as a meal-replacement). CARBOHYDRATES: A. Eat at every meal, but be conscious of how much you consume and how much activity you are doing that day. The key is not to store up carbs and have them turn to fat. B. Carbohydrates are the body's source of energy for exercise and for daily living. C. Low carbohydrate intake equals low energy levels and results in fatigue. D. Consume grams of carbohydrates for each pound of body-weight per day (Ex: g minimum for a 200 lb. athlete). BEST SOURCES: Brown / wheat rice, whole grains, whole grain cereals with low sugars, whole wheat pastas (spaghetti made with ground turkey instead of beef, macaroni, rotini, etc.), baked potatoes (flax-seed oil as a substitute for butter), beans, fruits, green & leafy vegetables (low on the glycemic index such as broccoli, asparagus, green beans, peas, lettuce, etc.) FRUITS: B. Fruits are nature's best source of quick-burning energy, natural sugars, vitamins, minerals, fiber, and naturally-filtered water. BEST SOURCES: Fresh or dried oranges, apples, bananas, grapefruit, grapes, strawberries, blueberries and cherries (rich in antioxidants that naturally boost the body's immune system), pears, peaches, pineapples (without preservatives). VEGETABLES: A. Consume a minimum of 3 pieces of fruit each day. A. Consume a minimum of 3 servings of vegetables each day. B. Vegetables are the body's main source of fiber, carbohydrates, vitamins, minerals, and naturally-filtered water. C. Measure in 1 cup raw and 1/2 cup cooked. BEST SOURCES: Steamed, fresh, or frozen are the best sources. Avoid fried vegetables. 5. DAIRY PRODUCTS: A. Consume at least 3 servings each day. B. Dairy products are one of the body's main sources of calcium, protein, and some carbs that are not received from vegetables. BEST SOURCES: Low-fat milk, Greek yogurt, low-fat cheese (cottage & Swiss). YOU MUST HAVE THE BUILDING BLOCKS OF PROPER NUTRIENTS TO BUILD A STRONG BODY

4 Label Literacy - All values are based on 1 serving. If 2 serving are eaten multiply numbers by 2, 1/2 serving divide in half. - Fats provide the body with energy through prolonged moderate exercise as well as provide the body with essential fatty acids needed for growth. Not all fats are the same. Un-Saturated fats are considered good fats, Saturated Fats should be limited, while Trans Fats should be avoided all together. Fats should make up 15-20% of - Protein is essential for muscle and tissue growth. These are the building blocks of the body. Athletes should strive to consume 1 gram of protein per pound of lean body mass. Should - Calories are the measure of energy supplied in food. Calories are needed to perform all bodily functions. If inadequate calories are supplied, the body will breakdown muscle and fat tissue in the body. Excess Calories are stored as fat. - Carbs are the primary energy source for the body during intense activity as well as basic body functions. Athletes should consume 2 grams of carbs a day per lean body mass (25 grams of fiber). Carbs should make up 40-50% of your daily calories. - Vitamins & Minerals act as catalysts and regulators for the body. Basics must be provided before the body can grow.

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