nutrition manual humboldt state university · certified sports nutritionist angela dendas, ms,...
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NUTRITION MANUAL
Humboldt State University
Strength & Conditioning
Drew Petersen, MS, CSCS, USAW, NSCA CP Angela Dendas, MS, CSCS, Certified Sports Nutritionist USAW-Sports Performance
LUMBERJACK NUTRITION
Drew Petersen, MS, CSCS, USAW, NSCA CP Certified Sports Nutritionist
Angela Dendas, MS, CSCS,USAW-Sports Performance
Eating Habits Quiz Yes /No
1. Do you eat breakfast 7 days a week? Y / N
2. Do you eat foods from at least 3 different food groups at breakfast? Y / N
3. Do you eat 3 balanced meals at approximately the same time each day? Y / N
4. Do you eat a nutritious mid-morning and mid-afternoon snack? Y / N
5. Do you eat at least 3 pieces of fresh fruit each day? Y / N
6. Do you eat at least 5 servings of fresh vegetables each day? Y / N
7. Do you choose primarily high fiber breads and cereals? Y / N
8. Do you eat lean and/or low-fat protein at each meal? Y / N
9. Do you limit your intake of saturated fat (found in meats, cheeses, butter,egg yolks, dairy products)? Y / N
10. Do you eat at least 2 servings of "good fat" each day (found in nuts, olives, avocados, fish, nuts)? Y / N
11. Do you limit your intake of processed and refined foods? Y / N
12. Do you eat food and drink water adequately to maintain your bodyweight? Y / N(This should be your goal unless you are on a weight-loss or weight-gain program)
13. Do you eat a post-workout or post-practice SNACK within 30 minutes? Y / N
14. Do you eat a healthy post-workout or post-practice MEAL within 2 hours? Y / N
15. Do you drink more than half your bodyweight in ounces of water each day? Y / N
16. Do you sleep at least 7 to 10 hours each night? Y / N
17. Do you go to bed at approximatley the same time each night and get upat approximately the same time each morning? Y / N
18. Do you take a multivitamin rich in antioxidants at least once a day? Y / N
Give yourself 1 point for each question you answered "YES" to Total points
LUMBERJACK NUTRITION
Drew Petersen, MS, CSCS, USAW, NSCA CP Certified Sports Nutritionist
Angela Dendas, MS, CSCS,USAW-Sports Performance
Quiz ResultsIf you scored:
15-18: You are performing like a dominant Lumberjack!!!
9-14: You are losing your Edge
8 or less: You are Missing Out…BIG TIME!!!
Benefits of Proper Nutrition
1. Increase in overall ATHLETIC PERFORMANCE
2. Increase in energy level and decrease in chronic fatigue
3. Increase in strength levels
4. Increase in conditioning levels and decrease in recovery time
5. Increase in mental capacity
6. Increase in metabolic functioing
7. Increase in lean muscle mass and decrease in body fat
8. The list of benefits is endless…The key point is that in order to reach your full potiental as an athlete;Nutrition is just as Important as strength and conditioning and the sport itself!!!
LUMBERJACK NUTRITION
Drew Petersen, MS, CSCS, USAW, NSCA CP Certified Sports Nutritionist
Angela Dendas, MS, CSCS,USAW-Sports Performance
AS AN ATHLETE,WHAT SHOULD MY
DIET LOOK LIKE?
Carbohydrates
Carbohydrates are the body's primary source of energy
Should make up 55% to 60% of your daily caloric intakeAn athlete needs 2 to 3 grams per POUND of bodyweight daily
The majority of Carb intake should be Complex (grains) not Simple (sugars)
If carbs are available from your diet, the body will use protetin ingestedtoward recovery, repair, and rebuilding of muscle fibers.
Proteins
Crucial for providing essential amino acids, maintenance, developing muscle mass,and daily energy needs
If carbs requirement is met, protein will be synthesized andused to repair and rebuild muscle fibers bigger and stronger then before
Should make up 10% to 15% of your daily caloric intakeAn athlete needs 0.7-0.9 grams of protein per POUND of bodyweight daily.
Fats
A major energy source that aids in hormone production and vitamin absorption
Should make up 25% to 30% of your daily caloric intakeIt is important not to completely cut fat from your diet to insure vitamin A,D,E & K.
Supplements
Supplements do exactly what the name says…SUPPLEMENT a balanced diet
If it sounds to good to be true…it probably is*Protein supplements such as powder, bars, etc.
(Good Choices: Whey, Casein, Milk or Egg)*A generic Multi-vitamin to insure RDA's are met
*Glucosamine to repair the body's connective tissue.
LUMBERJACK NUTRITION
Drew Petersen, MS, CSCS, USAW, NSCA CP Certified Sports Nutritionist
Angela Dendas, MS, CSCS,USAW-Sports Performance
Food Preparation
The way meats and foods are prepared are IMPORTANT!Vitamins and minerals lost, and Fat Content are effected by
the way foods are prepared.This list will help you prepare food at home or help when eating out.
If you have any questions, do not hesitate to ask.
BEST GOOD WORST
Baked Braised Deep Fried
Barbequed Broiled Pan Fried
Blanched Roasted Sautéed
Boiled Rotisserie
Grilled Simmered
Poached Stewed
Smoked
Steamed
*These are NOT all the ways that foods are prepared…this should help you on your way.
*These are listed in alphabetical order…they are not ranked in any way.
Eating on the Go…Good Fast Food Choices:
*Fortunately it has become easier to eat healthy on the road.Good Choices:
Subway- load on the veggies, especially spinach…Avoid The meatball and pastrami.BK & McD- Broiled chicken sandwich no mayo, salad w/low fat dressing…NO FRIES!
Pizza- Cheese with extra sauce, veggie, ham/pineapple. Avoid white sauce and fatty meat.Taco Bell/Mexican- Bean Burrito, chicken taco/burrito…ask for boiled beans if possible.
*Avoid soda, sugary drinks, and milkshakes…H2O and skim milk when possible.
LUMBERJACK NUTRITION
Drew Petersen, MS, CSCS, USAW, NSCA CP Certified Sports Nutritionist
Angela Dendas, MS, CSCS,USAW-Sports Performance
Food Sources
Carbohydrates
Grasins like bread, cereals, rice, pastaFruits
Dairy productsStarchy vegetables like peas, corn, potatoes
Sports barsSpors drinks
Best Taken:* Pre workout - small amount, 15 minutes before
*Post workout - large amount, within 15 minutes followingworkout called "the window of opportunity"
Proteins
Lean MeatPoultry
FishEggs (whites only)
Dairy productsTofu
Beans/Legumes
Best Taken:* Pre workout - small amount, 15 minutes before
*Post workout - large amount, within 15 minutes followingworkout called "the window of opportunity"
Fats
Vegetable oilsFatty Fish
Nuts/Seeds/AvocadosMargarines/Dressings
MeatsWhole to low-fat dairy
LUMBERJACK NUTRITION
Drew Petersen, MS, CSCS, USAW, NSCA CP Certified Sports Nutritionist
Angela Dendas, MS, CSCS,USAW-Sports Performance
Grocery List
PROTEINS BEANS VEGETABLES
CHICKEN/TURKEY/BEEF kidney beans all frozen vegetables
93% fat free ground beef pinto beans broccoli
chicken breast- skinless, boneless refried beans- non fat cabbage
eye of round steak baked beans carrots
fresh chicken breast Carbohydrates cauliflower
frozen chicken breast BREADS celery
ground sirloin bagels- low fat corn (canned)
pork sirloin- boneless Bisquick- reduced fat corn on the cob
top round steak deli rye bread cucumbers
top sirloin steak potato bread fresh asparagus
turkey breast sourdough bread green beans
turkey tenderloins tortillas- 98% fat free lettuce
DELI MEATS whole grain bread mushrooms
chicken breast whole wheat bread onion
honey ham CEREALS peas
roast beef bran nut crunch- Post peppers: red, green, yellow
smoked turkey bran shredded wheat tomato
turkey breast grape nut flakes SPRAYS/SAUCES/SPREADS
turkey pastrami honey bunches- Kellogg's butter buds
FISH oatmeal butter spray- non fat
bay scallops shredded wheat honey
cod fillets special k- Kellogg's jams- low sugar- Smuckers
crab toasted oatmeal squares- Quaker lemon pepper, table blend,
mahi mahi POTATOES Mrs. Dash spices: onion & herb
orange roughy red potatoes extra spicy, garlic & herb, original blend
shrimp sweet potatoes nonfat spread- Promise
Halibut/Swordfish white potatoes olive oil
tuna steaks yams red vinegar
PACKAGED MEAT RICE rice vinegar
beef franks- Healthy Choice black beans and rice salsa
beef franks- Oscar Meyer brown rice soy sauce- lite
ham- Hormel 97% fat free red beans and rice spaghetti sauce
turkey- Louis Rich fat free Rice-A-Roni syrup- Log Cabin- light
DAIRY white rice FAT SUBSTITUTES
cheese- Healthy Choice SOUPS barbeque sauce
cheese- Kraft fat free Campbell's Chunky soups ketchup
cheese sticks- low fat motzerella Healthy Choice soups low fat salad dressings
cream cheese- fat free FRUIT mustard
egg beaters apples nonfat mayonnaise- Kraft
egg whites bananas SNACKS
low fat cottage cheese strawberries Baked Lays
skim milk oranges popcorn- Pop Secret
yogurt- Yoplait fat free peaches pretzels- Rold Gold
LUMBERJACK NUTRITION
Drew Petersen, MS, CSCS, USAW, NSCA CP Certified Sports Nutritionist
Angela Dendas, MS, CSCS,USAW-Sports Performance
Caloric Intake Chart
*Estimated Daily Caloric Intake in Relationto Current Body Weight
Current Weight LOSE MAINTAIN GAIN(LBS) (calories) (calories) (calories)
160 2,290 3,040 3,790
170 2,480 3,230 3,980
180 2,670 3,420 4,170
190 2,860 3,610 4,360
200 3,050 3,800 4,550
210 3,240 3,990 4,740
220 3,430 4,180 4,930
230 3,620 4,370 5,150
240 3,810 4,560 5,310
250 4,000 4,750 5,500
260 4,190 4,940 5,690
270 4,380 5,130 5,880
280 4,570 5,320 6,070
290 4,760 5,510 6,260
300 4,950 5,700 6,450
*Meals should be 60% Complex Carbohydrates,25-30% Lean Protein, & 10-15% Dietary Fat.
LUMBERJACK NUTRITION
Drew Petersen, MS, CSCS, USAW, NSCA CP Certified Sports Nutritionist
Angela Dendas, MS, CSCS,USAW-Sports Performance
HydrationMinimum Daily Water Intake Requirements
Body Weight Fluid Ounces 16oz Cups
110 30+ 2120 40+ 2.5130 50+ 3140 60+ 4150 70+ 4.5160 80+ 5170 90+ 6180 100+ 6.5190 110+ 7200 120+ 7.5210 130+ 8.5220 140+ 9230 150+ 9.5
240 160+ 10250 170+ 11
Effects of Dehydration
Muscle Strains Increased Recovery Time Decreased PerformanceMuscle Tears Increased Soreness Heat ExhaustionMuscle Cramps Nausea Heat StrokeJoint Pain Fatigue Death
7 Factors that Effect Water Loss
Weather Rate of SweatingIntensity/Duration of Exercise Colds, Flu, or DiseaseObesity Alcohol/Caffeine Consumption
Quick Hydration Tips
1. Hydrate properly BEFORE prolonged exercise (intake ~3 glasses of water 2 hrs before workout)
2. Durining a workout drink fluids frequently ( i.e 1 cup every 15-20 minutes)
3. After a workout replenish fluids ( for every pound of weight lost, drink ~17-20 fl oz of Water)
4. Water is ideal fluid replacement (sports drinks can promote rehydration)
5. Urine should be pale yellow or clear ( indicates body is in hydrated state)
LUMBERJACK NUTRITION
Drew Petersen, MS, CSCS, USAW, NSCA CP Certified Sports Nutritionist
Angela Dendas, MS, CSCS,USAW-Sports Performance
Sleep
Muscle repair occurs during rest and sleep. Not during trainingSleep and rest as well as nutrition are too critical of
an issue to be overlooked or taken for granted.
Function of Sleep
Replenish brain neurotransmittersThis is exremely important for alertness, tentativeness, learning, memory, and motor skills
Regulates energy metabolism by tissue restitution and homeostatic function
Skeletal system has a chance to relax and decompress
Guidelines
7.5 -9.5 hours of sleep per night
No more than a 1 hour nap during the day
Effects of Sleep Depravation
Supression of Immune sytemSusceptibility to colds and flus
Increase Risk of Injury
Decrease of Performance Potential
LUMBERJACK NUTRITION
Drew Petersen, MS, CSCS, USAW, NSCA CP Certified Sports Nutritionist
Angela Dendas, MS, CSCS,USAW-Sports Performance
Alcohol FactsDehydration
Alcohol is a diuretic that causes severe dehydration and electrolyte imbalance. Severedehydration can take from several days to a week to recover from.
TestosteroneAlcohol can decrease serum testosterone levels. The drop in testosterone levels is
associated with a decrease in aggression, lean muscle mass, muscle recovery, and overallathletic performance.
Fat StorageAlcohol has seven calories per gram; fat has nine cal per gram. Alcohol is stored muchlike fat in your body. Alcohol destroys amino acids and stores them as fat in your body.
So, by consuming alcohol, an increase in body fat storage occurs affecting bodycomposition and resulting in increase body fat percentage.
NutritionAlcohol has many harmful effects on the body such as fibrosis, cirrhosis, and gout.
Alcohol over stimulates cells that line the stomach that produce acid. This results inheartburn and ulcer development. Intestinal cells also fail to absorb micronutrients (vitamins
and minerals), this leads to electrolyte imbalance.
SocialAlcohol acts as a depressant on the central nervous system and can impair judgement.
Alcohol has been associated with multiple suicides, homicides, car accidents, andincarceration for multiple reasons.
LUMBERJACK NUTRITION
Drew Petersen, MS, CSCS, USAW, NSCA CP Certified Sports Nutritionist
Angela Dendas, MS, CSCS,USAW-Sports Performance
Pre WorkoutFour reasons for Pre Workout Nourishment
1. Helps prevent low blood sugar.2. Helps settle the stomach and avoid hunger feelings.
Ex. Light headedness, needless fatigue, blurred vision, and indecisiveness.3. Fuels your muscles, especially food that has been given time to digest.4. Peace of mind that your body has been nourished.
Guidelines for Pre Workout Meal1. Every day, eat high carbohydrate meals to fuel your body.2. Choose high starch low fat foods for easy absorption.
Ex. English muffins, bagels, crackers, fruit3. Avoid sugary foods, this will cause you to possibly go into a sugar low.4. Allow adequate time for meal to digest.
3-4 hours for a large meal2-3 hours for a small meal1-2 hours for a liquid meal (large)
1/2 hour or less liquid meal (small) or small snack***More intense exercise; allow more tiime for digestion***
5. A large night time meal will help out if nerves won't allow you to eat a pre workout meal.6. Pre Workout foods should be a familiar food that will not cause an upset stomach.7. Fluids
Drink 3 large glasses of water 2 hours before workout.Drink 1 large glass 10 minutes before workout.
Breakfast Pre Workout Examples (Large Meals)1. Scrambled eggs, 2 cups roasted potatoes, fresh fruit, 2 cups fat free milk2. 4 hard boiled eggs, turkey sausage, turkey bacon, 2 cups grits, 2 cups orange juice3. 2 cus honey nut cheerios, 2 tbsp honey, 2 cups fat free milk, 2 cups apple juice4. Large whole wheat bagel, 2 tbsp peanut butter, fresh fruit, 2 cups fat free milk
Lunch Pre Workout Examples (Large Meals)1. Grilled chicken breast, 2 cups pasta, marinara sauce, fruit salad2. White fish, 1-2 cups brown rice, small green salad, roll3. 4 oz lean hamburger, 1 cup potatoes, green beans, 1 cup cold pasta salad4. Thick wheat bread sandwich w/3-5 oz turkey or ham, lettuce, tomato, mustard,5. 1 cup cold pasta, marinara sauce, fruit, part of energy bar
LUMBERJACK NUTRITION
Drew Petersen, MS, CSCS, USAW, NSCA CP Certified Sports Nutritionist
Angela Dendas, MS, CSCS,USAW-Sports Performance
Post Workout
Four Reasons for Post Workout Nourishment
1. Recover for the next workout.2. Repair and Rebuild muscles (Protein).3. Re-Energize muscles (Carbohydrates).
4. Replenish Fluid (Water).
Guidelines for Post Workout Meals1. Post Workout Shake (0-45 minutes) "Window of Opportunity"
Digest quicker100-120 grams of carbohydrate and 50-70 grams of protein
2. FluidsFor every 1 pound lost drink 17-20 oz fluid (water)Sports drinks are poor for replenishing electrolytes
Potassium- Least amount lost from exercise - 180mgEx. Orange juice, apple juice, grape juice
Sodium- Most lost electrolyte from exercise - 1000mgEx. Wheat saltine crackers, wheat pretzels, sun chips***Up to 50% of water intake will be urinated out without salt***
3. Post Workout Meal (45 min-2 hours)Complex carbohydrates- Long Lasting Energy
Ex. Wheat pasta, whole grain cereal, brown riceIt can take up to 36 hours to replenish carbohydrate stores60-70 grams or 2-2 1/2 cups per serving
Lean meats- Fats slow down digestion process
Ex. Turkey, chicken, fish, filets, 96/4 hamburger meat35-45 grams or 4-6 oz per serving
Fats- Low Level Activity EnergyMonosaturated and PolyunsaturatedEx. Peanut butter, cashew, country crock butter, olive oil20g per serving
Fruits and Vegetables- Essential for Vitamins and Minerals
NEVER TOO MUCH
Four most important meals for Muscle Growth, Strength Increases, and Recovery1. Pre Workout Meal2. Pre Workout Shake3. Post Workout Shake4. Post Workout Meal
LUMBERJACK NUTRITION
Drew Petersen, MS, CSCS, USAW, NSCA CP Certified Sports Nutritionist
Angela Dendas, MS, CSCS,USAW-Sports Performance
Weight Gain Quick Tips
* Eat a MINIMUM of 5 meals per day. NEVER SKIP A MEAL(This means Breakfast too!) It is better to eat bad than not eat at all.
* Eat 4-6 smaller meals rather than 2-3 larger meals per day.
* Drink a minimum of 64 oz of water per day.
* MINIMIZE water and other fluid consumption during meals.Fluids are filling- This will allow you to consume more food.MORE FOOD = MORE CALORIES
* Your diet should be filled with QUALITY Carbohydrates and LEAN Protein sources .This will ensure Adequate energy for performance and alsoAdequate Fuel for Recovery and Tissue Rebuilding.
* Increase your intake of FRUITS and VEGETABLES . Eat 5 servings per day.These are extra calories with Low Fat content and full of Vitamins and Minerals.
* Avoid FRIED FOOD. This includes Chicken and Fish as well as Potato Chips and French Fries.
* Avoid HIGH FAT DAIRY PRODUCTS. Use Low/ Non Fat Milk, Egg Whites,
and Cottage Cheese as PROTEIN sources.
* WEIGHT GAIN of 1 to 2 pounds per week is IDEAL!
LUMBERJACK NUTRITION
Drew Petersen, MS, CSCS, USAW, NSCA CP Certified Sports Nutritionist
Angela Dendas, MS, CSCS,USAW-Sports Performance
Weight Loss Quick Tips
* Eat a MINIMUM of 5 meals per day. NEVER SKIP A MEAL
(This means Breakfast too!) Snack on Low Fat Milk and Fruit.That would be a great Protein/Carb combo.
* Eat 4-6 smaller meals rather than 2-3 larger meals per day.This will speed up your metabolism and allow you toBURN more CALORIES throughout the DAY.
* Drink a minimum of 64 oz of water per day.
* MAXIMIZE water and other low fat fluid consumption during meals.Fluids are filling- This will make you feel full sooner.LESS FOOD = LESS CALORIES
* Your diet should be filled with QUALITY Carbohydrates and LEAN Protein sources .This will ensure Adequate energy for performance and alsoAdequate Fuel for Recovery and Tissue Rebuilding.
* Increase your intake of FRUITS and VEGETABLES . Eat 5 servings per day.These are great Low Fat/ Filling Snacks and they are alsofull of Good Carbohydrates, Vitamins, and Minerals.
* Avoid FRIED FOOD. This includes Chicken and Fish as well as Potato Chips and French Fries.
* Avoid HIGH FAT DAIRY PRODUCTS. Use Low/ Non Fat Milk, Egg Whites,
and Cottage Cheese as PROTEIN sources.
* WEIGHT LOSS of 1 to 2 pounds per week is IDEAL!
LUMBERJACK NUTRITION
8:00am 10:00- 11:00am 12:00- 1:00pm 2:00- 3:00pm 5:00- 7:00pm 8:00- 12:00am
Breakfast Snack #1 Lunch Snack #2 Dinner Snack #3 and #4 (If needed
Eat FOOD Food and/or Eat FOOD Food and/or Eat FOOD Food and/or No Supplements Supplements No Supplements Supplements No Supplements Supplements
Lean Proteins Supplements Lean Proteins Supplements Lean Proteins SupplementsEgg Beaters Champion Pure Whey Chicken Breast Champion Pure Whey Chicken Breast Champion Pure WheyEggs Whites Designer Whey Ground Sirloin Designer Whey Ground Sirloin Designer Whey
Fat Free Cottage Cheese Muscle Milk Ground Turkey Muscle Milk Ground Turkey Muscle MilkHam MetRx Big 100 Bar Shrimp MetRx Big 100 Bar Shrimp MetRx Big 100 Bar
Low Fat Yogurt Next Detour Bar Tuna Next Detour Bar Tuna Next Detour BarOmeletes ProMax Bar Turkey Breast ProMax Bar Turkey Breast ProMax BarSkim Milk Etc. White Fish Etc. White Fish Etc.
Tuna Deli Meats: Deli Meats:Food Ham Food Ham Food
Sandwich w/ Meat: Roast Beef Sandwich w/ Meat: Roast Beef Sandwich w/ Meat:Quality Carbohydrates Ham Turkey Ham Turkey Ham
Bagels Roast Beef Roast Beef Roast BeefCereals: Tuna Tuna Quality Carbohydrates TunaCheerios Turkey Quality Carbohydrates Turkey Baked Lays Turkey
Grape Nuts Etc. Baked Lays Etc. Beans Etc.Honey Oats Beans Fresh Fruit
Special K Whole Grain Breads Fresh Fruit Whole Grain Breads Potatoes (not fried) BagelsEtc. Bagels Potatoes (not fried) Bagels Rice Baked Lays
Fresh Fruit Baked Lays Rice Baked Lays Sweet Potatoes Fresh FruitOat/ Grain Muffins Fresh Fruit Sweet Potatoes Fresh Fruit Vegetables Pasta
Oatmeal Pasta Vegetables Pasta Whole Grain Breads Potatoes (not fried)Potatoes (not fried) Potatoes (not fried) Whole Grain Breads Potatoes (not fried) Rice
Raisins Rice Rice VegetablesWhole Grain Breads Vegetables Vegetables Whole Grain Breads
Drew Petersen, MS, CSCS, USAW, NSCA CP Angela Dendas, MS, CSCS, Certified Sports Nutritionist USAW-Sports Performance
LUMBERJACKNUTRITION
TIME SUN MON TUES WED THURS FRI SAT6:00am Breakfast Breakfast Breakfast Breakfast Breakfast
7:008:00 Breakfast Breakfast9:00 Snack #1 Snack #1 Snack #1 Snack #1 Snack #110:00 Snack #1 Snack #111:00
12:00pm Lunch Lunch Lunch Lunch Lunch1:00 Lunch Lunch2:003:00 Snack #2 Snack #2 Snack #2 Snack #2 Snack #24:00 Snack #2 Snack #25:006:00 Snack #3 Snack #3 Snack #3 Snack #3 Snack #37:00 Dinner Dinner8:00 Dinner Dinner Dinner Dinner Dinner9:0010:00 Snack #3-4 Snack #4 Snack #4 Snack #4 Snack #4 Snack #4 Snack #3-411:00
12:00am
Drew Petersen, MS, CSCS, USAW, NSCA CP Angela Dendas, MS, CSCS, Certified Sports Nutritionist USAW-Sports Performance
LUMBERJACKNUTRITION
TIME SUN MON TUES WED THURS FRI SAT6:00am
7:008:009:0010:0011:00
12:00pm1:002:003:004:005:006:007:008:009:0010:0011:00
12:00am
Drew Petersen, MS, CSCS, USAW, NSCA CP Angela Dendas, MS, CSCS, Certified Sports Nutritionist USAW-Sports Performance
LUMBERJACK NUTRITION
Drew Petersen, MS, CSCS, USAW, NSCA CP Certified Sports Nutritionist
Angela Dendas, MS, CSCS,USAW-Sports Performance
Try this Muscle Building Drink you can make yourself:
1 cup frozen strawberries1 cup strawberry flavored nonfat yogurt15 grams isolated whey protein powder
1 Tbsp honey1 cup nonfat milk
1 cup calcium fortified orange juice* Blend until smooth.
Provides: 3 fruits, 2 very lean protein, 2 nonfat milk, 6 tsp added sugar (529 calories, 100 grams carbohydrates, 31 grams protein, 1 gram fat, 4 grams dietary fiber)
LUMBERJACK NUTRITION
Drew Petersen, MS, CSCS, USAW, NSCA CP Certified Sports Nutritionist
Angela Dendas, MS, CSCS,USAW-Sports Performance
Make sure your pre-game/post-workout meal plans follow these guidelines:
Allow enough time for digestion. Eat the meal at least three hours before an event.Choose a meal that's high in starch. Starch is easy to digest and helps steady the levels of blood sugar.Consume only moderate amounts of protein. Protein foods take longer to digest than starch. And high-protein meals may lead to increased urine production, which can add to dehydration.Limit fats and oils. They take too long to digest.Restrict sugary foods. Sweets can cause rapid energy swings in blood sugar levels and result in low blood sugar and less energy.Avoid foods and drinks that contain caffeine. Caffeine stimulates the body to increase urine output, which can contribute to dehydration problems, and a full bladder can be uncomfortable.Watch out for foods that produce gas. Certain raw vegetables, fruits, or beans may cause problems for some young athletes. Within these guidelines, chose foods you like to eat.Remember to drink plenty of fluids with your pre-game meal.
Sample Pre-game/Post-workout meals
Meal 1 Meal 3 Meal 5 Meal 7Cereal (avoid highly sweetened cereals) Poached Egg Turkey Sandwich/bread & lettuce Spaghetti/tomato sauceBanana slices Toast/jam Apple BreadMilk (low-fat or skim) Milk (low-fat or skim) Milk (low-fat or skim) Milk (low-fat or skim)Toast/jam Orange juice* Tomato Juice Orange juice*Pineapple juice* Water Water WaterWater
Meal 2Chicken noodle soup Meal 4 Meal 6Crackers Pancakes (limit butter and syrup) Cottage Cheese/peachOrange Applesauce BreadsticksLow-fat yogurt Milk (low-fat or skim) Milk (low-fat or skim)Water Grape juice* Apple juice
Water
LUMBERJACK NUTRITION
Drew Petersen, MS, CSCS, USAW, NSCA CP Certified Sports Nutritionist
Angela Dendas, MS, CSCS,USAW-Sports Performance
Dietary Echanges Sample Meal Plan (3,000 calories)
Meal/Event Foods Amount Exchange Meal/Event Foods Amount ExchangeBreakfast Whole grain cereal 1.5 cups 2 starch Afternoon Snack Yogurt, nonfat 6 oz 1 dairy
Milk, 1% 12 fl. oz. 1.5 dairy Vanilla wafers 8 1 starchStrawberries 1 cup 1 fruit Late Afternoon
WorkoutSports drink 6% carb
16 fl oz 2 fruit
Orange Juice (Calcium)
12 fl. oz 1.5 fruit Orange slices 1 orange 1 fruit
Whole wheat toast 2 slices 2 starch Dinner Chicken breast, broiled
3 oz 3 lean meat
Margarine 1 Tblsp. 3 fat Baked potato 1 small 1 starchJam (on toast) 2 tsp. 2 fruit Sour cream 2 tbsp 2 fats
Mid-morning snack Bagel, plain 1 medium 4 starch Green beans, steamed
1 cup 2 vegetable
Cream cheese 2 Tblsp 2 fat Green salad 1 cup 1 vegetable
Apple 1 large 2 fruit Salad dressing 1 Tbls 1 fatLunch Burrito:
Lean beef 2 oz 2 lean meat Evening Snack 1% milk 1 cup 1 dairyRefried beans 1/4cup ½ starch Microwave popcorn 3 c. popped 1 starch
Cheddar cheese 2 tbsp ½ high fat protein
Meal Totals Kcals: 3031 13.5 starch 3.5 dairy
Salsa ¼ cup 1 vegetable Carbs: 489 grams (63%)
5 lean meat ½ high fat meat
Tortilla 1 2 starch Pro: 116 grams (15%)
10.5 fruit 6 vegetable
Carrot 1 2 vegetable Fat: 78 grams (22%)
8 fat
Pear 1 1 fruit Fiber: 55 grams
LUMBERJACK NUTRITION
Drew Petersen, MS, CSCS, USAW, NSCA CP Certified Sports Nutritionist
Angela Dendas, MS, CSCS,USAW-Sports Performance
Dietary Echanges Sample Meal Plan (5,000 calories)
Meal/Event Foods Amount Exchange Meal/Event Foods Amount ExchangeBreakfast Oatmeal 2.5 cups 5 Starches Late Afternoon
WorkoutCollegiate Muscle Milk (Any Flavor)
2 scoops 4 Straches, 2 Protein
Fat Free Cottage Cheese
1 cup 4 Proteins Fat Free Milk 18 oz. 2 Dairy
Fresh Fruit 0.5 cup 1 Fruit Fresh Fuit 1 cup 2 Fruit1% Milk 18 oz. 2 Dairy Dinner Grilled Chicken 5 oz. 5 Proteins
Mid-morning snack Collegiate Muscle Milk (Any Flavor)
2 scoops 4 Straches, 2 Protein
Sweet Potato 1 + 2/3 cups
5 Starches
Fat Free Milk 18 oz. 2 Dairy Spinach 4 cups 4 VeggiesFresh Fuit 1 cup 2 Fruit Salad Dressing 5 tsp. 2. 5 Fat
Lunch Grilled Chicken 5 oz. 5 ProteinsSweet Potato 1 + 2/3
cups5 Starches Evening Snack 1% Milk 2 cups 2 Dairy
Spinach 4 cups 4 Veggies Microwave popcorn 6 cups popped
2 Starches
Fresh Fruit 0.5 cup 1 Fruit Meal Totals Kcals: 5025 29 starch 10 dairySalad Dressing 5 tsp. 2. 5 Fat Carbs: 685 grams
(55%)10 very lean meat
10 lean meat
Afternoon Snack Collegiate Muscle Milk (Any Flavor)
2 scoops 4 Straches, 2 Protein
Pro: 323 grams (26%)
6 fruit 8 vegetable
Fat Free Milk 18 oz. 2 Dairy Fat: 85 grams (19%)
5 fat