Performance Athlete Nutritional Outline
PERFORMANCE ATHLETE NUTRITION OUTLINE
A) Function of Foods
• For “people” - to provide energy to fuel the body to grow and function efficiently
(vision, cardiovascular system, immune system, etc.)
*eating - daily intake of whole foods to achieve “basic” nutritional needs
for daily life.
•
For “athletes”- to provide nutrients for growth and repair of muscle tissue due to
stress induced training (lifting & conditioning) – promotes “recovery”
*Supplementing – ingestion of additional food sources to meet the
“specific” nutrient demands required from increased physical activity and
needed for optimal athletic performance.
B) Basic Categories of Nutrients:
Protein – “building blocks of muscle” – to repair and maintain the body’s tissues
& organs and to promote muscular growth.
• Good sources: lean beef, turkey, chicken and fish
• Athletes need more protein than inactive people
• Without adequate protein intake muscular growth is impossible
Carbohydrate - functions primarily as an energy source
• Athletic activity is fueled by a mixture of carbohydrate and fat with protein
making a relatively small contribution
• The human body has a very limited ability to store carbohydrate
• Carbohydrates can be classified in four general categories: simple sugars, refined
carbohydrates, starch and fiber
Simple Sugars – sources: table sugar, honey, molasses, fructose, and high
fructose corn syrup.
- sugar is not a desirable energy source for anyone – burns too fast
- causes your body to release a lot of insulin, which promotes fat storage
Refined Carbohydrates – made from flour or other processed carbohydrate
sources: bread, baked goods, pasta and most cereals.
- refining process results in them being very rapidly digested and absorbed,
thus behaving like a sugar
Starch – natural form of carbohydrate stored in plants: oatmeal, beans, corn, peas,
lentils, whole grains, potatoes, sweet potatoes and brown rice
- good energy sources for athletes = slow burn
- not digested too rapidly and does not promote fat accumulation nearly as
much as sugar or refined carbohydrates
Fiber – a form of carbohydrate in plants that is not digested very efficiently by
humans = fewer calories
- sources : lettuce, spinach, asparagus, broccoli, cauliflower, zucchini, oat
bran, onions
- very important because it slows down the release of insulin when
digesting starches limiting amount to be stored as fat
Performance Athlete Nutritional Outline
- aids in all digestion (helps prevent colon cancer)
Fat – sources: oils, butter, margarine, cream, nuts, and peanut butter, mayonnaise,
egg yolks, salad dressing and anything fried.
- primary role is to supply energy (not as good a fuel as carbohydrates)
- it is best to avoid saturated fats (mainly animal fats) since these promote
atherosclerosis (hardening of arteries)
- good fats to use include olive oil and canola oil
C) Designing Athletes Nutrition Program
What is the optimal ratio of protein, carbohydrate and fat?
Two (2) important considerations:
1) Diet must supply an adequate number of calories to allow the athletes to perform
optimally
2) Diet must supply an adequate amount of protein
Basic Formula to determine daily caloric intake
12 calories per 1lb. of body weight
Marco-nutrients ratio for performance athletes
35% Protein 50% Carbohydrate 15 Fat
Two (2) important strategies:
1) Meals structuring – refers to the composition of each individual meal. Each meal
should be balanced according to the recommendations above
2) Meal patterning – refers to how meals are consumed throughout the day
• Goal – five (5) or six (6) smaller meals spaced evenly throughout the day
= a more uniform supply of nutrients for recovery, glycogen restoration
and energy levels
D) Nutrition Programs for Specific Goals
• Diet changes depending on:
- metabolism ( influenced by age & activity)
- genetics (amount of natural muscle or fat)
- type of sport played (anaerobic vs. aerobic?)
- amount of training (how often?: how intense?)
General Guidelines:
Gain Weight – training hard but failing to gain weight
1) one reason – not eating enough calories
2) increase caloric intake by 300 calories per day above basic requirements. If after
a week or two he is still not gaining weight, increase calories again by another
Performance Athlete Nutritional Outline
•
•
•
300 per day. Continue to increment calories until the athlete gains one pound
every one to two weeks.
quality of the food matter just as much as the quantity
thinner athletes – better gain from carbohydrate
fatter athletes – better gain from protein
Lose Fat – most effective strategies are:
1) to change the diet so that the athlete consumes less carbohydrate and more protein
* lower carbohydrate intake will reduce insulin levels and promote the utilization
of stored body fat as energy
2) to increase energy expenditure by performing more exercise
*additional exercise per day (30-40 minutes fairly intense aerobic activity)
*if you decrease caloric consumption after a few weeks, your metabolic rate slows
down to match the, reduced level of intake, and weight loss stalls
*aim for a weight loss goal of one pound per week
E) Trouble Shooting
•
•
•
•
•
If athlete is losing weight unintentionally, he needs more calories – increase both
protein and carbohydrate intake
If athlete is losing strength and seems over-trained, increase protein intake
If athlete becomes fatigued before competition is over, increase carbohydrate
intake – before and after the event
If athlete is performing resistance training but is failing to make gains in both
muscularity and strength, increase protein intake
If athlete is gaining fat, decrease carbohydrate intake and increase protein
F) Successful Eating Tips for Athletes
•
•
•
•
Treat you body like an engine
Be disciplined – Eat + train towards your goal
Don’t rely on one diet menu – change the content to get a variety of nutrients
Ask questions/learn from others
Performance Athlete Nutritional Outline
GENERAL NUTRITIONAL GUIDELINES FOR
PERFORMANCE ATHLETES TO GAIN WEIGHT/SIZE
12-50 CALORIES x BODY WEIGHT (
LBS.) =
*start with 12 calories and adjust up if necessary
______________________
(total # of calories per day)
______________ X .35 = ________________ (total # of calories of protein per day)
(total cal/day)
______________ X .50 = ________________ (total # of calories of carbohydrate p/day)
(total cal/day)
______________ X .15 = ________________ (total # of calories of fat per day)
(total cal/day)
_______________
100%
Total # of calories of PROTEIN per day ________ / 4 (1g of protein = 4 calories) =
Total # of grams of PROTEIN per day ______________
Total # of calories of CARBOHYDRATES per day ___________ /4 (1g of carbs = 4
calories) =
Total # of grams of CARBOHYDRATES per day ______________
Total # of calories of FAT per day __________/ 9 (1g of fat = 9 calories) =
Total # of grams of FAT per day ______________
•
MEAL PLANNING
Divide the total # grams of “Protein, Carb and Fat” needed per day evenly into 5
meals throughout the day and list below
** Per Meal Nutrient Breakdown
_________ grams of Protein per meal
__________ grams of Carbohydrate per meal
__________ grams of Fat per meal
Performance Athlete Nutritional Outline
GENERAL NUTRITIONAL GUIDELINES FOR
PERFORMANCE ATHLETES TO MAINTAIN CURRENT
WEIGHT
10-12 CALORIES x BODY WEIGHT (_________LBS) = _____________________
*start with 12 calories and adjust down if necessary
(total # of calories per day)
___________ X .35 = ______________ (total # of calories of protein per day)
(total cal/day)
___________ X .50 = ______________ (total # of calories of Carbohydrates per day)
(total cal/day)
___________ X .15 = ______________ (total # of calories of Fat per day)
(total cal/day)
______________
100%
Total # of calories of PROTEIN per day ________ / 4 (1g of protein = 4 calories) =
Total # of grams of PROTEIN per day ______________
Total # of calories of CARBOHYDRATES per day ___________ /4 (1g of carbs = 4
calories) =
Total # of grams of CARBOHYDRATES per day ______________
Total # of calories of FAT per day __________/ 9 (1g of fat = 9 calories) =
Total # of grams of FAT per day ______________
•
MEAL PLANNING
Divide the total # grams of “Protein, Carb and Fat” needed per day evenly into 5
meals throughout the day and list below
** Per Meal Nutrient Breakdown
_________ grams of Protein per meal
__________ grams of Carbohydrate per meal
__________ grams of Fat per meal
Performance Athlete Nutritional Outline
GENERAL NUTRITIONAL GUIDELINES FOR
PERFORMANCE ATHLETES TO LOSE WEIGHT/BODY FAT
8-10 CALORIES x BODY WEIGHT (_________LBS) = _____________________
*start with 10 calories and adjust down if necessary
(total # of calories per day)
___________ X .40 = ______________ (total # of calories of protein per day)
(total cal/day)
___________ X .45 = ______________ (total # of calories of Carbohydrates per day)
(total cal/day)
___________ X .15 = ______________ (total # of calories of Fat per day)
(total cal/day)
______________
100%
Total # of calories of PROTEIN per day ________ / 4 (1g of protein = 4 calories) =
Total # of grams of PROTEIN per day ______________
Total # of calories of CARBOHYDRATES per day ___________ /4 (1g of carbs = 4
calories) =
Total # of grams of CARBOHYDRATES per day ______________
Total # of calories of FAT per day __________/ 9 (1g of fat = 9 calories) =
Total # of grams of FAT per day ______________
•
MEAL PLANNING
Divide the total # grams of “Protein, Carb and Fat” needed per day evenly into 5
meals throughout the day and list below
** Per Meal Nutrient Breakdown
_________ grams of Protein per meal
__________ grams of Carbohydrate per meal
__________ grams of Fat per meal
Performance Athlete Nutritional Outline
DAIRY
Calories
Carbs
Food and
Description
Portion Size
Protein
Fat
Buttermilk
Cheese,
American
Cheese,
Cheddar
shredded
Cheese,
Mozzarella,
skim,
shredded
Cheese,
Parmesan,
grated
Cheese, Swiss
Cottage
Cheese,
creamed
Cottage
Cheese,
lowfat
Egg, Large
Egg White
Egg Yolk
Half & Half
Milk, Skim
Milk, lowfat,
1% fat
Milk, 2% fat
Milk, whole,
3.3% fat
Sour Cream
Soy Milk
Whipped
Cream
Whipping
cream, light
Yogurt, fruit,
lowfat
Yogurt,
nonfat
Yogurt, Plain,
lowfat
1 cup
1 ounce
100
105
12
1
8
6
2
9
1 ounce
115
0
7
9
1 ounce
70
1
7
4
1 tablespoon
25
0
2
2
1 ounce
½ cup
105
115
1
3
8
14
8
5
½ cup
82
3
14
3
1
1
1
1 tbsp
1 cup
1 cup
75
16.5
59
20
85
100
0.5
0.5
0.5
0.5
12
12
6.5
3.5
2.5
0.5
8
8
5
0
5
2
0
3
1 cup
1 cup
120
150
12
12
8
8
5
8
1 tbsp
1 cup
1 tbsp
58
75
50
0.5
4
0.5
0.5
6
0.5
6
4
6
1 tbsp
45
0
0
5
1 cup
225
42
9
3
1 cup
120
17
13
0
1 cup
125
17
13
1
Performance Athlete Nutritional Outline
Food and
Description
Bar, Milk
Chocolate
Butter
Brownie,
from mix
Cake,
yellow,iced
Catsup
Chocolate
Syrup
Cookie,
chocolate
chip
Cookie,
Oatmeal
raisin
Cream
Cheese
Doughnut,
glazed
Dressing
French
Dressing
French, low
calorie
Dressing,
Italian
Dressing,
Italian, low
calorie
Frozen
Yogurt,
vanilla soft
serve
Gelatin
Dessert
Granola Bar
Hard Candy
Jelly
Jelly Beans
Maple Syrup
FATS, OILS, SEEDS, NUTS AND SWEETS
Portion Size
Calories
Carbs
Protein
Fat
1.5 ounces
240
26
3
14
1 tsp
2x2 inch
36
140
0
22
0
1
4
5
1/12 cake
290
44
3
12
1 tbsp
2 tbsp
15
80
4
22
0
1
0
0
2
100
12
1
5
2
115
20
2
4
2 tbsp
100
1
2
10
1
230
30
2
12
1 tbsp
65
4
0
6
1 tbsp
20
4
0
1
1 tbsp
70
2
0
7
1 tbsp
15
1
0
2
½ cup
115
17
3
4
½ cup
80
19
2
0
135
25
50
105
50
18
6
14
26
13
3
0
0
0
0
6
0
0
0
0
1 ounce
1 piece
1 tbsp
10 large
1 tbsp
Performance Athlete Nutritional Outline
Food and
Description
Margarine,
Corn oil
Mayonnaise
Milkshake,
chocolate,
lowfat
Mustard,
Yellow
Ice Cream,
vanilla, 10%
fat
Oil, vegetable
Peanut Butter
Peanuts, dry
roasted
Pickle, Dill
Popcorn,
light,
microwave
Pretzels
Pudding,
Vanilla
Sherbet, fruit
flavoured
Soft Drink,
regular
Soft drink,
diet
Sugar, white
Sunflower
seeds, dry
roasted
Tortilla Chips
FATS, OILS, SEEDS, NUTS AND SWEETS
Portion Size
Calories
Carbs
Protein
Fat
1 tsp
35
0
0
4
1 tbsp
10 ounces
100
320
0
66
0
12
11
2
1 tsp
4
1
0
0
½ cup
130
16
2
7
1 tbsp
2 tbsp
1 ounce
120
190
165
0
7
6
0
8
7
14
16
14
1 large
3 cups
12
50
3
9
0
2
0
1
1 ounce
½ cup
110
170
23
29
3
4
1
4
½ cup
125
27
1
2
12 fluid
ounces
12 fluid
ounces
1 tsp
1 ounce
250
39
0
0
3
0
0
0
15
165
4
7
0
6
0
14
140
18
2
7
Protein
Fat
0
0
1
2
1
0
0
0
15
1
1
ounce(about
12chips)
Food and
Description
Portion Size
Apple
Apple Juice
Apricot
Avocado
Banana
1
¾ cups
1
½ medium
1
FRUIT GROUP
Calories
Carbs
80
85
17
150
105
21
21
4
6
27
Performance Athlete Nutritional Outline
Blackberries
Blueberries
Cantaloupe
Cranberry
Juice Cocktail
Fruit salad,
canned in
heavy syrup
Grapefruit,
white
Grapes
Honeydew
Melon
Kiwi
Mango
Orange
Orange Juice
Peach
Peaches
canned, in
heavy syrup
Pear
Pineapple
Pineapple
canned in
juice
Pineapple
Juice
Plum
Raisins,
seedless
Red
Raspberries
Strawberries
Watermelon
4 oz
4 oz
½ cup
¾ cup
59
65
30
110
14
15
7
27
1
1
1
0
0.5
0.05
0
0
½ cup
95
25
0
0
2-jan
40
10
1
0
½ cup
3 oz
55
198
14
52
1
2.5
0
0.5
1
½ medium
1
¾ cup
1
½ cup
46
70
65
85
40
95
11
18
16
19
10
26
1
0.5
1
1
1
1
0.5
0.5
0
0
0
0
1
4 oz
½ cup
100
55
75
25
14
20
1
0.5
0
0
0.5
0
¾ cup
105
25
1
0
1
1/3 cup
36
150
9
39
0.5
2
0.5
0
4 oz
55
13
1
0.5
1/1 cup
½ cup
20
25
5
6
0
1
0
0
MEAT, POULTRY, FISH, DRY BEANS, EGGS AND NUTS GROUP
Food and
Portion Size
Calories
Carbs
Protein
Fat
Description
Bacon,
cooked
Beans, BBQ
baked
Beef, chuck,
arm pot
roast, braised
Beef, Eye
3 slices
110
0
6
9
½ cup
130
26
6
1
3 ounces
180
0
28
7
3 ounces
140
0
24
4
Performance Athlete Nutritional Outline
Round roast,
broiled
Beef, sirloin
steak broiled
Beef,
tenderloin
steak broiled
Bologna, beef
Chicken
breast, baked
Chicken
thigh, baked
Egg, fried
Egg, white
Fish sticks,
finfish frozen,
reheated
Frankfurter,
beef and
pork, cooked
Ground beef,
extra lean
Ground beef,
10% fat,
broiled
Lamb loin
chop, broiled
Lentils, boiled
Ham, baked,
lean only
Pork chop,
top loin,
broiled
Pork loin,
tenderloin
roast, roasted
Shrimp,
boiled
Tuna salad
Tuna, white
water packed
Turkey
breast, baked
Veal cutlet,
roasted
Whitefish,
baked
Tofu
3 ounces
170
0
26
6
3 ounces
180
0
24
9
1 slice
3 ounces
70
120
0
0
3
24
7
2
3 ounces
150
0
21
7
1 large
1 large
3 ounces
90
17
200
1
0
19
6
4
9
7
0
10
1 frank
145
1
5
13
3.5 ounces
265
0
28
16
3 ounces
210
0
27
11
3 ounces
180
0
25
8
½ cup
3 ounces
115
60
20
1
9
12
1
2
3 ounces
170
0
26
7
3 ounces
140
0
25
4
3 ounces
85
0
18
1
½ cup
3 ounces
385
85
19
0
33
18
19
1
3 ounces
120
0
24
1
3 ounces
130
0
24
3
3 ounces
145
0
21
6
3.5 ounces
75
2
8
5
Performance Athlete Nutritional Outline
STARCHES
Calories
Carbs
Food and
Description
Portion Size
Bagel
Beans, dried
Bread, white
enriched
Bread, whole
wheat
Cereal, corn
flakes
Cereal, Raisin
bran
Crackers,
Saltine
Cornbread
1 medium
4 oz
1 slice
165
150
65
1 slice
Cream of
Wheat,
instant,
cooked
Danish pastry
roll, plain
Graham
Crackers
Hamburger
Roll
Muffin
Oatmeal,
cooked
Pancake,
plain or
buttermilk
Pasta
Potato
Rice, white,
cooked
Rice, brown,
cooked
Sweet potato
Tortilla, corn,
enriched
Tortilla,
flower
Waffle, mix
Protein
Fat
31
27
12
6
10
2
1
1
1
60
11
2
1
1 cup
110
24
2
0
1 cup
130
31
4
1
4
50
9
1
1
2½x2½
inches
¾ cup
180
28
4
6
115
24
3
0
1
160
19
3
9
2
60
10
1
2
1
115
20
3
2
4 oz
½ cup
346
75
58
13
7
3
10
1
1
60
9
2
2
4 oz
1 medium
½ cup
120
220
130
32
32
29
5.5
5
3
1
0.5
0
8 oz
250
52
6
2
4 oz
1
60
65
14
13
1
2
0
1
1
120
17
2
5
1 (7-inch)
205
27
7
8
Performance Athlete Nutritional Outline
VEGETABLE GROUP
Calories
Carbs
Food and
Description
Portion Size
Protein
Fat
Asparagus,
cooked
Broccoli,
chopped,
cooked
Brussel
Sprouts
Cabbage,
shredded
Carrots
cooked
Carrots, raw
Cauliflower,
raw
Celery Raw
Collard
greens,
chopped
boiled
Corn on the
cob
Corn, canned,
drained
Cucumbers,
slices, raw
Eggplant,
cooked
Green beans,
cooked
Lettuce
romaine, raw
Mushrooms,
canned
Onion,
chopped raw
Onion rings,
frozen,
heated
Peas, green,
cooked
Peppers,
green or red,
raw
Potato baked
with skin
4 spears
15
3
2
0
½ cup
25
5
3
0
4 oz
49
10
4
0.5
½ cup
10
2
0
0
½ cup
35
8
1
0
1 medium
½ cup
30
10
7
2
1
1
0
0
1 stalk
1 cup
5
35
1
8
0
2
0
0
1
70
18
3
0.5
½ cup
65
15
2
1
½ cup
10
2
0
0
½ cup
15
3
0
0
½ cup
20
5
1
0
2 large leaves
4
1
0
0
½ cup
20
4
1
0
4
1
0
0
7 rings
285
27
4
19
½ cup
65
13
4
0
½ cup
15
3
0
0
1
220
51
5
0
1 tbsp
Performance Athlete Nutritional Outline
Potato,
French Fired
Potato,
mashed
Radishes, raw
Spinach,
cooked
Squash,
butternut,
cooked
Squash,
summer, raw
Tomato, raw
Tomatoes,
canned
Tomato Juice
10 fries
160
20
2
8
½ cup
110
18
2
4
5
½ cup
4
20
1
3
0
3
0
0
½ cup
45
12
2
0
½ cup
10
2
1
0
1
½ cup
25
35
6
8
1
1
0
0
¾ cup
30
8
1
0
Performance Athlete Nutritional Outline