BASIC COMPONENTS FOR OPTIMAL PERFORMANCE
***FOOD
***WATER
AIR
REST
FOOD:
Federal guidelines (81 pages) for school nutrition > goal is to track calories, fat and
sodium
Result is to limit fat and sodium from the school diet (designed to offset the high
content in most foods) Example: only fat free unflavored milk is allowed.
FEDERAL GUIDELINES FOR GRADES 9-12
BREAKFAST
Calories – 450-600
fat < 10%
sodium < 500mg
fat < 10%
sodium < 740mg
LUNCH
Calories – 750-800
Total calories: 1200-1400 (add 750-900 calories for typical dinner)
GRAND TOTAL OF 1950 – 2300 CALORIES
Sounds about like the information we receive as to what is considered healthy in
correct proportions.
HERE IS WHAT YOU MUST UNDERSTAND AS AN ATHLETE OR PARENT
Example: volleyball requires on average, 570 calories per HOUR!!!!
You can do the math, but in my book a 2 ½ hour practice requires 1450 calories. And if
you look at the Federal Guidelines above, if they eat and drink everything provided at
both breakfast and lunch they are at a caloric deficit after ONE practice.
THE NEXT STEP
UNDERSTANDING THE DIFFERENCE (the car analogy)
General student population / general population (sedentary) =
PRIUS 50mpg
Student athlete / elite athlete (highly active) =
CORVETTE or FERRARI 10mpg
In a nutshell that is why athletes at any level have much higher caloric
requirements. CORVETTES AND FERRARIS REQUIRE MORE FUEL!!!
Fact is, university and medical studies show that the student athlete
requires anywhere from 20-30 calories per pound of body weight per day.
Females athletes avg. 20-23 calories per pound.
Male athletes avg. 23-27 calories per pound
Again, go back to those Federal Guidelines, if a 150lb student athlete eats
and drinks everything provided in the school meals PLUS a dinner at home
he or she is averaging only 15 calories per pound of body weight per day.
In other words, that athlete has consumed 2250 calories for the day.
Based on the studies, that athlete REQUIRES at a minimum:
Male - 23 calories per pound = 3,450 (a 1200 calorie deficit)
Female - 20 calories per pound = 3,000 (a 750 calorie deficit)
A little perspective here, in 2008 Michael Phelps, @ 21 years old,
consumed a WHOPPING 8,000-12,000 calories a day at 6’4” 185lbs
that’s between 43-65 calories per pound per day!!!
THAT FERRARI BUILT FOR THE TRACK ONLY GETS 2mpg!!!
FILLING THE GAPS
Maybe the most effective way for athletes and parents to address the
calorie deficits mentioned above, is to fill the gaps between meals. If I tell
my athletes, I want them to eats 5 to 6 times a day, they immediately see an
UNATAINABLE request and the problem remains. A more affective way is
encouraging them to snack between meals as well before and after practice.
Young athletes they are always hungry, so let’s make it simple and
effective.
PRE WORKOUT SNACKS: (also between breakfast and lunch)
fruit (80-160)
bagel (80-100)
pretzels (100)
trail mix (130-200)
peanut butter crackers (190)
bagel / topping (250-300)
pb&j (400)
yogurt / fruit (140)
PowerBar (240)
Gatorade (210)
POST WORKOUT SNACKS: (also after dinner)
Protein shake (300-350)
trail mix (130-200)
chocolate milk (120-200)
pb&j (400)
hummus or bean dip (70-140)
turkey sandwich (280-300)
As you can see snacking between meals helps the athlete with calorie
deficits. HOWEVER, THE ATHLETE MUST UNDERSTAND SNACKS OR
SUPPLEMENTS CANNOT TAKE THE PLACE OF REGULAR MEALS!!!
HYDRATION
During periods of high activity sweating causes a loss of body fluid which
results in weight loss and decreased performance. This also leads to
sodium, potassium and electrolyte loss. It is very important for the athlete to
replenish not only the water but the sodium, potassium and electrolytes as
well.
The first step is simple. WATER, WATER, WATER AND MORE WATER.
However, at some point the water is just flowing through and we need the
body to retain the fluids (regain the lost body weight). The replenishing of
the sodium, potassium and electrolytes is just as important, good news is
these things are found in most sports drinks and over the counter things like
Pedialyte (limited quantities).
TIPS
1) Keep track of your body weight before and after practice
2) Drink 16-20 oz. of water per pound of weight lost
3) Replenish sodium, potassium and electrolytes with Gatorade,
Powerade and Pedialyte (limited quantities).
Note: as a hockey player I would loose from 4-8 lbs. during games or
practice. About 2 hours before a game I would get two 20oz bottles of
Gatorade. I would drink one, then take the other and divide it between the
two bottles, then I would add Pedialyte to fill each bottle and take them to
the rink. I would drink one along with normal water intake during the
game and drink the other one after.
WITH ALL THE INFORMATION ABOVE, NONE OF IT HELPS
WITHOUT ATHLETE PARTICIPATION. THEY MUST TAKE
OWNERSHIP OF THE FERRARI.