The school nurse at my old high gave a power point presentation on nutrition for athletes & I found the packet that went with it. I rewrote it online in hopes that what she said may help you. It has a few beginner points so if you're starting out or just need a boost this will help.*MAXIMIZING YOUR PREFORMANCE THOUGH PROPER NUTRITION*
by Penny Grassel, LAT
March 5, 2008Maximizing You Athletic Performance
We are all looking to be on the cutting edge of athletic performance. We are searching for the thing that will make us bigger, faster, and stronger in the least amount of time. We research and fallow the latest in training practices. Yet, in this quest we fail to commit to one major aspect of training, nutrition. Proper nutrition is the missing piece of the puzzle in maximizing your athletic performance.
The food we consume helps us in the areas of body growth, body function, tissue repair, athletic performance, and health. When our bodies do not have the proper nutrition we get: tired (lack of endurance and choric fatigue), sick (colds, flu, and infection), experience muscle failure (cramps, muscle strains, and general muscle soreness), joint and connective tissues heal slowly (tendonitis and shin splints), athletic performance drops or remains stagnant.
How do you ensure that you are getting all the nutrition you need? Letís look at the Food Group approach to eating. According to this nutritional approach you are to consume:
Ex. For 17 year old male based on a 3200 calorie pattern you should eat these amounts form the fallowing food groups daily.
Grains 10 ounces
Vegetables 4 cups
Fruits 2.5 cups
Milk 3 cups
Meat & Beans 7 ounces
For 15 year old female based on a 2400 calorie patter you should eat these amounts form the fallowing food groups daily.
Grains 8 ounces
Vegetables 3 cups
Fruits 2 cups
Milk 3 cups
Meat & Beans 6.5 ounces
** to find out your food pyramid plan for your specific age and activity level go to www.mypyramid.gov
This approach to eating is a good one as long as we eat the right kind of foods contained in the group. We will not get all of the nutrients that we need just by eating servings from these food groups. Eating a slice of plain white bread will not give you the same nutritional value as a plain slice of quality whole grain bread. The food group approach will work if you make healthy choices within them.
An important note: athletes need extra nutrient to ensure proper performance. To do this they need to consume more bread and cereals, vegetables, and fruit than their non-athletic counterparts. These food groups give you the additional carbohydrates needed to perform for they are the primary energy source for exercising muscles.
The fallowing pages will help us focus on hydration, sports nutrition, carbohydrate loading, how to lose weight, how to gain weight, how to boost Iron Intake, top sport foods, and supplement. If at the end you do not feel you are getting enough nutrients, a single day multi-vitamin may be needed. Do not maga-dose on vitamins for some vitamins can be toxic.