rpi nutrition guide

STRENGTH & CONDITIONING

Nutrition Guide

Strength & Conditioning Nutrition Guide 2

Introduction

To the Athlete,

The success of any training program relies heavily on aspects that are almost entirely out of the

control of coaches and trainers, who cannot supervise what athletes do when they leave the

training environment. This is where certain behaviors and habits can sabotage everything the

athlete has worked so hard to accomplish. Proper nutrition plays a huge role in how the body

recovers and responds to training. Eating well provides energy for workouts and the raw

materials for building strong bones, muscles, and connective tissue. It also provides the

foundation for a healthy immune system, meaning less training time missed due to sickness and

a more consistent training effect.

I often get questions from athletes concerning proper nutrition. These questions can seem

daunting at times. We live in an exciting age where we can access information about any

subject with the touch of a button. However, not all the information presented is truthful,

reliable, or accurate. Advice about nutrition put forth on television, the internet, in magazines

and newspapers is often flawed. It can be overwhelming to decipher and look critically at the

information that bombards us on a daily basis.

This informational guide has been created to give you easily understandable information that

can be applied in everyday situations to give you the greatest chance of success. A great deal of

time has been spent researching the latest nutritional information from the top organizations

and individuals in the fields of strength and conditioning, nutrition, and health. However, this

guide does not take the place of advice from a licensed nutritionist, dietitian, or doctor.

The goal is that as competitive athletes you become knowledgeable about nutrition. By being a

smarter shopper and by preparing your meals the correct way, or by choosing the right foods in

the dining hall or when you are out to eat, you can improve your health, energy levels, and

performance. I hope that you are dedicated to developing all aspects of healthy behavior. If you

follow the guidelines in the pages that follow and continue to develop a greater understanding

of the foods that you eat, you will give yourself the best chance of fulfilling your goals and

achieving your maximum potential.

Good Luck!

Kyle Sottung

Strength and Conditioning Coach


Getting Started

Making the correct food choices is one of the hardest decisions faced by people today. With

changes in lifestyle afforded by increasing technology, it has become easier to fall into the habit

of eating poorly. Too often we reach for what is convenient and easy instead of what is healthy.

Also, how we work and play is becoming increasingly sedentary. Today, we move less and eat

more than ever before, with drastic negative consequences. In our country, about 2/3 of the

population is considered overweight (Body Mass Index > 25), and 1/3 is considered obese (BMI

> 30). Alarmingly, these numbers are the highest they have ever been.

With a myriad of diets and fads being marketed to the general public, it can be difficult to

discern between what is good and bad. However, you don’t need to be a scientist or a

mathematician to count calories or determine exact ratios of nutrients in foods. If you can

make simple changes to poor dietary habits, you can get great results. The key is having

consistency with good eating behavior.

Let’s make this as simple as possible: 7 easy steps that you can implement right away. This is

not a cutting edge diet nor is it groundbreaking advice. It is a basic intervention utilizing time-

tested, scientifically researched information. If you can apply these principles to your current

diet about 90% of the time, you will be on your way to eating for optimum health and

performance. (Note: bold and italicized words can be found on page 17)

7 Quick Steps to Eating Right

Step 1. Eat Mostly Whole, Natural Foods that are Minimally Processed Step 1 involves eating whole, natural, and fresh foods. By eliminating highly processed foods,

you can get the most “bang” for your nutritional “buck”. Food processing can remove good

qualities from food and replace them with artificial additives that can be useless, or worse yet,

harmful to the body. By keeping your choices as pure and natural as possible, you can ensure

high quality, nutrient dense food.

Let’s start with the definition of food processing: the techniques and methods used to convert

raw materials into food for human consumption. This definition encompasses many different

processes (good and bad) that lead to a finished food product. It is important to understand the

difference between good and bad food processing. For example, the butchering of an animal

into parts you can purchase and cook, such as a steak or chicken breasts, adds convenience and

only minimally alters the structure of the food, making it a helpful form of food processing. On

the other hand, let’s look at the ingredients of a Pop-tart…Pop-tarts, warm out of the toaster,

sweet frosting and fruit filling…mmm..Hey! Snap out of it! No offense to Kellogg’s (well, maybe

a little), but Pop-tarts are about as processed as you get. The ingredients of a Pop-tart read as

follows:


ENRICHED FLOUR (WHEAT FLOUR, NIACINAMIDE, REDUCED IRON, THIAMIN MONONITRATE [VITAMIN B1], RIBOFLAVIN

[VITAMIN B2], FOLIC ACID), CORN SYRUP, HIGH FRUCTOSE CORN SYRUP, DEXTROSE, VEGETABLE OIL (SOYBEAN, PALM,

COTTONSEED AND/OR HYDROGENATED COTTONSEED OIL† WITH TBHQ AND CITRIC ACID FOR FRESHNESS), SUGAR,

CRACKER MEAL, CONTAINS TWO PERCENT OR LESS OF WHEAT STARCH, SALT, DRIED STRAWBERRIES, DRIED APPLES,

DRIED PEARS, CORNSTARCH, LEAVENING (BAKING SODA, SODIUM ACID PYROPHOSPHATE, MONOCALCIUM PHOSPHATE),

CITRIC ACID, MILLED CORN, MODIFIED WHEAT STARCH, GELATIN, CARAMEL COLOR, MONO- AND DIGLYCERIDES,

SODIUM STEAROYL LACTYLATE, DATEM, PARTIALLY HYDROGENATED SOYBEAN AND/OR COTTONSEED OIL†, MODIFIED

CORN STARCH, XANTHAN GUM, SOY LECITHIN, COLOR ADDED, NIACINAMIDE, REDUCED IRON, RED #40, VITAMIN A

PALMITATE, YELLOW #6, PYRIDOXINE HYDROCHLORIDE (VITAMIN B6), RIBOFLAVIN (VITAMIN B2), THIAMIN

HYDROCHLORIDE (VITAMIN B1), FOLIC ACID, TURMERIC COLOR, BLUE #1.

To think that all of these ingredients, many of them “modified”, “partially hydrogenated”, and

“high fructose” (not to mention the ingredients you would only use in a chemistry lab or to dye

Easter eggs) go into a Pop-tart can be alarming. But these ingredients are processed and

manipulated for a reason: to give the food a pleasing look, a sweet and satisfying taste, and to

allow it to stay fresh for much longer than it would otherwise. Learning to read nutrition labels

and food ingredients can steer you down the right path to keeping your food as natural as

possible. Please refer to the section entitled “How to be a Smart Food Label Reader” for more

information.

Now let’s think about the setup of your neighborhood grocery store. If you stay to the outside

walls of the store, what type of foods are you likely to find? What about the middle of the

store? Why do most supermarkets set up this way? Well, grocery stores aren’t dumb. They

understand that the outside walls are the best places to keep refrigeration units that can be

easily stocked from behind or are close to storage and receiving areas located in the back of the

store. So the items that need to be consistently replaced and kept fresh are located on the

periphery where they can be easily restocked to improve traffic flow in the store. The middle of

the store is where you’ll find items that have a long shelf life (like Pop-tarts), meaning they can

stay there without being replaced for a long time. The result is better traffic flow and easier

access for customers and store employees.

Use this information to guide your grocery shopping. Fresh produce, meats, and dairy will be

found toward the outside of the store, and this is where you should be doing most of your

buying. Also, more supermarkets are dedicating entire sections of the store to all-natural and

organic foods. These foods are usually free of potentially harmful hormones, antibiotics,

pesticides, and food dyes. The drawback is that these fresh foods usually don’t last as long as

their processed counterparts (often due to the lack of chemical preservatives) and can be more

expensive. But you wouldn’t put low-quality gas in your car if you wanted it to run optimally, so

don’t put low-quality food in your body if you want it to perform at its peak. The key is to

choose the most natural and minimally processed foods on the budget that you have.

Step 2. Eat Early, Eat Often

You can jumpstart your metabolism by eating a good breakfast and eating many (6 or 7) small

meals throughout the day.

Let’s take a trip into the past to find out some things about the ways our bodies work. Back

when humans were hunting large animals and hadn’t perfected farming, we relied on getting


our calories in large quantities at one sitting with long times in between meals. So our bodies

developed a system of storing energy that could be utilized during those days between meals

when we couldn’t get our energy through food. By storing energy as fat, we could survive much

longer if we couldn’t find food. So early humans ate as much as they could because they never

knew when the next opportunity to eat would be.

Fast-forward to today, when technology has made it easy to produce food in large quantities.

Most Americans are allowed an abundance of food, usually more than they need. And while

weight gain and loss is not quite as simple as “calories in versus calories out”, a large amount of

extra calories will likely be stored as fat. But instead of using that fat for future fuel when food

is scarce, we can eat multiple times a day each and every day. Combine that with an

increasingly sedentary lifestyle, and it’s no wonder that Americans are heavier than ever.

It should seem counterintuitive to think that eating more frequently, at least every 3 hours (6-7

meals per day), would be beneficial for controlling weight. But eating more frequently can have

many healthy benefits. The key to eating more frequently is to make sure that you are not

overeating during your meals. In a world of “Super-Sized” meals, it can be easy to develop a

warped sense of portion size. Keep the meals smaller and your body will thank you. Here are

some benefits of eating smaller meals spread out through the day:

• Reduces the feeling of being excessively hungry, which can decrease overeating.

Overeating can cause an increase in insulin levels, signaling the body to store energy in

the form of fat.

• Avoids the body’s “starving” mode that can lead to the breakdown of muscle tissue.

Decreases in muscle tissue can lead to a slower metabolism.

• Your body uses fuel for digestion, a process called the “thermogenic effect of food”. By

eating more frequently, you can keep your metabolism elevated all day.

• Provides constant fuel for daily activity, so you can avoid the “highs” and “lows” of

blood sugar and hormone levels that can zap your energy.

The longest you should go without eating is the time that you are sleeping. While you are

sleeping, your body goes into fasting or “starving” mode, slowing metabolism and recovering

from a long day of activity. But just because you are sleeping doesn’t mean your body is not

using energy. It needs energy to keep your brain, heart, and other organs working, rebuilding

tissues and filtering waste from your body. Upon waking in the morning, your body needs to

replenish the energy it used. Eating breakfast jump-starts your body and brain, replenishing

what your body has used during the fasting process. It starts your day by boosting your

metabolism. In fact, many studies have found that people who eat breakfast tend to consume

fewer calories throughout the day than those who skip breakfast. A good breakfast should

consist of a lean source of protein, such as eggs, and slow burning carbohydrates, such as


oatmeal, whole grain breads, and fruit (See steps 3 and 4 for more information on choosing

proteins and carbohydrates).

Here is a sample of what a normal day would look like under this plan. You should find the

foods that work for you but follow similar timing of meals. Water should be taken in

immediately upon waking, and consumed throughout the day:

Time/Meal What to Eat

7:00am Breakfast

2 eggs

1 cup oatmeal with raisins and apple

At least 20 oz of water

9:30am Mid Morning Snack Banana

Handful of Almonds or Walnuts

12:00pm Lunch Tuna w/ mustard, lettuce, tomato, on whole grain wrap

Apple

2:30pm Mid Afternoon Snack All-natural Peanut Butter and Banana Sandwich

5:00pm Dinner Mixed salad w/ vegetables and grilled chicken

Small amount of salad dressing

7:30pm After Dinner Snack Low fat cottage cheese w/ fruit

Step 3. Be a Protein Pro

When you train or exercise you tear down muscle fibers that need to be rebuilt. Amino acids

are the building blocks of proteins, and proteins make up the tissues in your body, including

bones, muscles, even skin. By choosing the right sources and getting adequate protein intake,

you can lay the foundation for a strong and healthy body.

You should try to eat complete (containing all 9 essential amino acids), lean protein with every

meal. The protein that comes from animal sources, such as chicken, beef, and fish, is complete.

Plant sources almost always contain incomplete proteins (the main exception being soybeans).

Therefore, vegetarians have to take extra care to ensure a balanced diet with adequate intake

of all the essential amino acids.

A key point in this recommendation is the concept of “lean” protein. This means that the food

has a low amount of fat, particularly saturated fat. Knowing the difference between a good

protein choice and a bad one requires a basic knowledge of reading food labels (see pages 14


and 15 for more information). For example, a Big Mac from McDonalds has 25 grams of protein,

but 30 grams of fat. A serving of Albacore tuna has 16 grams of protein with 1 gram of fat.

Obviously the tuna would qualify as the lean choice.

Some healthy choices for complete protein include:

• lean cuts of beef (fat percentage is usually indicated on the package)

• skinless white meat chicken or turkey

• eggs (the whites are leanest, but the yolks have more nutrients)

• fish such as salmon and tuna

• low-fat dairy such as cottage cheese, low-fat or skim milk, and yogurt (be careful of high

amounts of added sugar!)

• soybeans and tofu

Step 4. Carbs Are Not The Enemy….But Choose Wisely Choosing mostly complex carbohydrates with high nutrient contents over simple, processed

carbohydrates with low nutrient contents can be beneficial to overall health and energy levels.

Carbohydrates are the body’s primary fuel source. Some recent trends have portrayed

carbohydrates as the enemy. No-carb or low-carb diets have become popular as a way to lose

weight, and while many people do have success on these diets, many of those people relapse

and end up right where they started. Athletes especially need carbohydrates to provide the

energy for training, competition, and recovery.

We briefly touched on slow burning carbohydrates in Step 2. Carbohydrates that come from

fruit, vegetable, and whole grain sources are typically digested slowly in the body, leading to an

increased thermogenic effect where more calories are burned. Carbohydrates that are quickly

digested in the body can spike blood sugar levels and lead to a sugar “high” followed by a

subsequent “crash”. This can sabotage your metabolism. However, following an intense

workout, ingesting simple sugars such as glucose and sucrose are a good way to replenish

depleted glycogen stores in your muscles. Please refer to the “Nutrition & Performance”

section for more information.

Basically, you should make sure that the majority of your carbohydrate intake comes from

fruits, vegetables, and whole grains. These are usually the more nutrient dense foods, meaning

they have a high amount of nutrients, vitamins, and minerals per calorie of energy. For

example, a banana has 110 calories, zero fat, loads of potassium, vitamin B6, vitamin C, and 4g

of fiber. On the other end of the spectrum, energy dense foods have high amounts of calories

with little nutritional value. A great example is soda or energy drinks. A 20 ounce bottle of cola

has about 210 calories and 50 grams of quick burning simple sugars with little nutritional value.

Now you’re getting all those calories, chemicals, and caffeine without anything of real

nutritional value. Make sure you are choosing your carbohydrates wisely for optimal results.


Step 5. Divide and Conquer your Fats Fat has become a dirty word in today’s culture. But fat is a necessary component of all human

diets, performing many important functions to keep you alive and healthy. Fats are more highly

concentrated with energy than carbohydrates and protein, meaning that a small amount of fat

goes a long way toward you daily calorie intake. But just like with carbohydrates, not all fats are

created equal. Fats can be divided into three categories: saturated, polyunsaturated, and

mononunsaturated.

If you are following steps 3 and 4 properly, you are probably keeping your fat intake fairly low.

The fat you are getting should be split equally between the three categories. All three are

slightly different in their structure and where they can be found. Saturated fats are solid at

room temperature and found mostly in meats, dairy, and certain tropical plant oils like palm

and coconut oil. Polyunsaturated fats include heart healthy Omega-3 fatty acids and are found

in fish, seafood, vegetable oils, and walnuts. Monounsaturated fats are typically found in olive

and canola oils, peanuts, almonds, and avocados.

Typically, a food label will list the total amount of fat in a food as well as a breakdown of

saturated, polyunsaturated, and monounsaturated fats. Keep a balanced approach, dividing

your intake evenly between the three categories, and you’ll be on your way to conquering the

daunting world of fat!

A few quick notes on Cholesterol:

• Cholesterol is a necessary substance in your body and performs many vital functions.

• Cholesterol is made in the body but is also taken in when ingesting animal sources of

food.

• Too much bad cholesterol can lead to the hardening of arteries and heart disease.

• Saturated fat and trans fat carry high amounts of cholesterol.

• LDL cholesterol is “bad”, HDL cholesterol is “good”.

• Genetics can predispose people to high cholesterol.

• Exercise, healthy eating, and maintaining a healthy body weight are all ways to maintain

healthy cholesterol levels.

Step 6. Boost your Liquid Assets In the business world, an asset is something owned by an individual or group that has value. In

your diet, a wonderful asset exists which functions to regulate body temperature, transport

vital nutrients and cells, remove waste, cushion joints, and helps facilitate just about every

other function our body needs to perform. And yet we often ignore this asset because it’s just

simply boring. It’s colorless, odorless, and tasteless. But when removed, the body begins to

shut down and death is soon to follow. This asset is pure and simple water. Most people do not

drink enough water. You may be going throughout your daily routine not knowing how much

better you can feel if you were properly hydrated.


The following are some symptoms of mild dehydration. Are you experiencing any of these?

• Muscle weakness and cramping

• Feeling of being tired and sleepy

• Dizziness and lightheadedness

• Headache

• Dry, sticky mouth

Athletes and exercisers especially need plenty of water because they lose sweat to their

environment as a cooling mechanism. Avoid the symptoms above by taking in at least 20

ounces of water when you wake in the morning, followed by plenty more throughout the day,

especially when training. A good way to tell if you are well hydrated is to check the color of your

urine. You should be aiming for a clear or very pale yellow color.

The Alcohol SectionThe Alcohol SectionThe Alcohol SectionThe Alcohol Section

*The inclusion of this section in no way encourages the consumption of alcohol, especially for

those that are not of legal age. However, there are a percentage of student-athletes who can

drink legally. Athletes are advised that if they are of legal age and decide to drink, that they do

so responsibly and in moderation.

Without going into too much depth about the effects of alcohol, it is important to understand

what role alcohol may be playing in your diet. Calories from alcohol are handled uniquely in the

body, and many people don’t think of alcohol as being a major contributor to overall calorie

intake. Here are some quick facts about alcohol consumption:

• Calories from alcohol are utilized quickly for fuel in the body, which decreases the need

for the burning of fat and other energy sources. The extra calories simply contribute to

your overall caloric intake.

• Alcohol is high in calories, contributing almost twice as many calories as carbohydrates

or protein per unit of measure.

• Alcohol contributes “empty” calories to the diet, as few nutrients are present.

• Alcohol can have negative effects on the body’s hormone levels, which can lead to

excess weight gain.

• Alcohol can disrupt the body’s normal perception of hunger, satiety, and fullness, which

can lead to overeating and weight gain.

• Additional calories are often found in beer, wine and mixers in the form of

carbohydrates.

Most of what you drink should be non-calorie containing beverages such as water or green tea,

which contains high levels of potent antioxidants. Often, we replace water in our diets with

sugary sodas and juices. This adds water to our system, but it also adds a lot of unwanted

calories and chemicals. Keep your juice as natural as possible (some juices don’t even contain


any real juice!), and eliminate soda from your diet all together. That includes diet soda, which

may not have calories but is still loaded with potentially harmful chemicals. Boost your

hydration and you will reap the rewards and feel better all day long!

Step 7. Prepare for Success You may have noticed that this guide makes no mention of counting calories or doing complex

math to determine nutrient levels. The fact is, every individual’s body and body chemistry are

different, meaning foods are handled differently in each person. Someone that eats whatever

they want and doesn’t gain a pound is different than someone that puts on excess weight

easily. The nice thing about the above steps is that they form the foundation for a healthy diet.

If you aren’t practicing and mastering steps 1-6, trying to dissect your diet down to the smallest

detail is basically pointless.

Step 7 involves having the discipline to follow a routine of healthy eating. This involves

preparation. If you had a test in school or a meeting at work and you came in unprepared, you

were setting yourself up for failure. But if you came in well prepared, you knew you had the

best chance for success. The same is true of healthy eating. Often, being unprepared leads to

choosing convenience over health. It’s so easy to pick up fast food or order a pizza. To combat

this, prepare your meals ahead of time in individual containers so you can grab and go. Think

about what you have going on during the day and plan what you are going to eat and when.

This way you are less likely to get off track. If your choices are limited, do your best at making

the best choice possible. Most restaurants and fast food joints have nutritional information

available if you ask for it.

Another great way to avoid sabotaging your efforts is to keep your cupboard and refrigerator

free from junk foods. You know that if it’s in your house, you will find a way to eat it! If you’re

someone with super strong willpower, then this may not be an issue. But for most people, you

can almost guarantee that some night, when you’re starving and there’s nothing else around,

you will grab that box of cookies or tub of ice cream. Having a special occasion treat (birthday

cake, pie on Thanksgiving) every now and then is not going to do irreversible damage, but

remember it’s just that, a treat. It’s supposed to be special because you don’t do it everyday.

This may be the last step, but it also may be the hardest. Without proper preparation, all of the

other steps will be much harder to follow. Take some time each day to focus your attention on

this critical step to guarantee your success!


Let’s Review Follow these steps to ensure a balanced and healthy approach to nutrition!

Step 1: Eat Mostly Whole, Natural Foods that are Minimally Processed - Eat mostly whole, natural, fresh, high quality foods.

Step 2: Eat Early, Eat Often - Try to eat every three hours and immediately upon waking in the morning.

Step 3: Be a Protein Pro - Eat lean protein with every meal.

Step 4: Carbs are Not the Enemy…But Choose Wisely - Eat mostly complex carbohydrates from fruits, vegetables, and whole grains.

Step 5: Divide and Conquer your Fats - Keep your total fat content low, but divide your fats evenly between saturated,

polyunsaturated, and monounsaturated sources.

Step 6: Boost your Liquid Assets - Drink mostly non-calorie beverages and plenty of water (no soda!)

Step 7: Prepare for Success - Proper preparation will make steps 1-6 manageable.


Preparing Healthy Food

You can undo many good qualities of food by cooking them improperly or adding ingredients

that increase calories and saturated fat. Here are some food preparation tips to keep you meals

healthy.

1. Cook Light: avoid deep frying foods and instead choose to grill, broil, or bake. Also, cook in

small amounts of healthy oils instead of butter or margarine.

2. Don’t Smother: additions to your food, such as mayonnaise, cheese, salt, and butter, can add

high amounts of fat and calories. Learn to enjoy the natural taste of food.

3. Modify Recipes: learn to substitute or modify your favorite recipes to limit bad ingredients

and fats.

Nutrition & Performance

Athletes have special needs when it comes to nutrition. Follow the simple steps listed below to

ensure you are getting the most out of your training and performance:

1. Listen to your Body: each individual is different, so pay attention to the signals your body is

giving you. If eating or not eating before exercise leads to lightheadedness, cramping, upset

stomach, or low energy, switch up the program and find what works best. Once you find the

plan that allows you to perform optimally, stick with it.

2. Time your Meals Carefully: eating a large meal immediately before strenuous activity can

lead to cramping, upset stomach, or sluggishness. Try to ingest a small meal or snack that

agrees with your stomach, allowing at least an hour to begin digestion.

3. Drink Plenty of Water: sweating is a way of regulating your body temperature during

exercise. This increase in water loss can lead to dehydration if not replaced. Make sure to sip

water continuously, as gulping or chugging water can lead to cramping or upset stomach.

Gatorade and other electrolyte drinks should not be used as a substitute for water unless the

physical activity will continue for over 1 hour.

4. Take Advantage of the Golden Hour: your body stores energy in your muscles in the form of

glycogen. Within an hour of exercise, you should replenish these glycogen stores by ingesting

simple, fast digesting sugars such as sucrose, glucose, and fructose. Also, ingesting protein can

provide the raw ingredients for rebuilding muscle tissue that has been broken down during

exercise.


Dining Out If you are someone who frequently eats at the campus dining hall or out at restaurants, you

may have a harder time making the correct food choices. When you prepare your own food

from scratch, you can control exactly what goes into it. When you are not involved in the

process of making food, you have to do your homework to know what you are getting.

Often when you are dining out, you are getting a combination of foods that have been

prepared out of your control. These combinations might look healthy at first glance, but they

may have high amounts of added sugar and fat. Here are a few examples:

• Subway Sweet Onion Chicken Teriyaki 12 inch sub: 790 calories, 38 grams of sugar, and

still made it on to the “healthy” menu because it is low in fat.

• Chili’s Caesar Salad with Grilled Chicken: 1,010 calories, 76 grams of fat, and almost

2,000 grams of sodium…all from a salad!

• Ruby Tuesday Turkey Burger with Baked Potato: 1,524 calories, 84 grams of fat!

Many restaurants bill their food as “healthy”, but until you get the nutritional information in

front of you, you really have no idea. Until recently, most restaurants and campus dining halls

have not displayed nutritional information. However, now you can usually find nutritional

information if you ask for it, and some places display this information prominently.

Another pitfall that you may encounter when eating away from home is portion size. Especially

at the dining hall, you have a wide variety of choices and can fill up your plate as many times as

you want. Studies have shown that when the portions are large or people are allowed to get as

much food as they want, they have a tendency to overeat. Restaurants, in an effort to add

perceived value, offer incredibly large portion sizes, appetizers, desserts, and free bread. If you

are not careful, you can get an amazingly excessive amount of calories at one meal. When

ordering at a restaurant, ask if you can adjust the recipe to suit your needs. Order the meal

without cheese, mayonnaise, and other fatty toppings. Ask if you can have the dressing for a

salad on the side, and choose baked or grilled meat instead of fried.

People also tend to overeat when they are allowed to select how much food they take. When

eating at the dining hall, have an idea of what you would like to eat and stick to it. Don’t always

rely on your appetite to direct your intake. It can take some time for your body to feel satiated

after a meal, so if you are eating quickly you may not feel full right away. Ask for nutritional

information for the prepared food if it is not displayed. Use these strategies to make sure that

dining away from home isn’t sabotaging your overall goals.


Be a Smart Nutrition Label Reader

You can obtain a lot of information from reading food labels. The key is knowing what you’re

looking for. For example, if you compare a box of one product to another, it may appear that

they have similar calorie counts. But on further review, you may see that one product has a

much smaller serving size and therefore has much more calories than the other. Here are some

easy things to look for when reading a nutrition label:

1. Serving Size: usually located at the top of the nutrition label. You might not think 100 calories

seems like a bad number until you see that’s only for 3 crackers! Serving sizes are usually much

smaller than you think.

2. Protein versus Fat: if you’re eating animal protein, compare the protein versus the saturated

fat. A 10 ounce cut of prime rib has 63 grams of protein but 45 grams of saturated fat. A 8

ounce chicken breast has about 55 grams of protein with about 2 grams of saturated fat.

3. The breakdown of fat: is the food high in saturated fat or trans fat? If so, steer toward a

leaner option or one with higher quantities of good fats (monounsaturated and

polyunsaturated).

4. Sugar: try to keep your sugar intake limited to the times surrounding strenuous exercise to

replenish your energy stores. Most other times, stick to the complex carbs. Exceptions: fruits

have simple sugars but are handled differently in the body, so snack away!

5. Sodium: steer away from high amounts of sodium, which often indicates a highly processed

food.

6. The Ingredients: some products that look healthy based on the nutrition facts can have some

hidden dangers. By reading the ingredients, you can get to the source of all the information

listed in the nutrition facts.

• Avoid partially hydrogenated oils that lead to the presence of trans fats.

• Avoid high fructose corn syrup that leads to the presence of processed sugar.

• Avoid foods with many unrecognizable chemical names, as they are most likely added

during processing and are not handled well in the body.

• Avoid food dyes such as Red #40, Blue #1. These are chemicals added to improve the

appearance of the food but offer no other nutritional value and may even be harmful in

large quantities.

• Avoid artificial sweeteners such as sucralose (Splenda) or aspartame (Equal).

Remember, keep your food as natural as possible!


•

Nutrition Facts Serving Size 1 bun (76g)

Servings per container 6

Amount per serving

Calories 210 Calories from fat 25

% Daily Value*

Total Fat 2.5g 4%

Saturated Fat 1g 5%

Trans Fat 0g 0%

Cholesterol 0mg 0%

Sodium 300mg 13%

Total Carbohydrate 37g 4%

Dietary Fiber 3g 12%

Sugars 8g

Protein 8g

Vitamin A 0% _ Vitamin C 0%

Calcium 6% Iron 15%

* Percent Daily Values are based on a 2,000 calorie

diet. Your daily values may be higher or lower

depending on your intake.

INGREDIENTS: ENRICHED BLEACHED

FLOUR, WATER, FOLIC ACID, YEAST, WHEAT

GLUTEN, HIGH FRUCTOSE CORN SYRUP,

BROWN SUGAR, WHOLE WHEAT FLOUR,

HONEY, OATS, PARTIALLY HYDROGENATED

SOYBEAN OIL, SALT, SUNFLOWER SEEDS,

RYE, AZODICARBONAMIDE, CALCIUM

SULFATE

Fat: Your fat intake

should constitute about

30% of your daily caloric

intake. Try to balance

your fat intake between

saturated,

polyunsaturated, and

monounsaturated fats.

Avoid trans fats.

Sodium: the most

common source is salt.

Too much can lead to

high blood pressure.

Highly processed foods

often have high levels.

Sugar: a carbohydrate,

sugar consumption

should be limited to

times surrounding

vigorous exercise, when

glycogen stores become

depleted.

Vitamins/Minerals: some

labels present this

information, some don’t.

A well balanced diet

should provide you with

adequate amounts of all

the vitamins & minerals.

The Ingredients: some products that look healthy based on the nutrition facts can

have some hidden dangers. By reading the ingredients, you can get to the source of

all the information listed above. Partially hydrogenated oils will lead to the presence

of trans fats, high fructose corn syrup to the presence of sugar. Avoid foods with

many unrecognizable chemical names, as they are most likely added during

processing and are not handled well in the body. Also, avoid artificial ingredients,

such as food dyes (i.e. Red 40, Blue 1) and artificial sweeteners (Splenda, sucralose).

Keep it as natural as possible!

Serving Size: pay special attention to

this amount. Chances are the serving

size is quite a lot smaller than you

think. All of the other information

contained in a label is irrelevant if you

don’t take into account the portion

size.

Calories: Refers to the amount of energy in

the food. Too many calories in your diet and

that energy may be stored as fat. Empty

calories are those which don’t contain

beneficial nutrients. Nutrient dense foods

will have a lot of bang for your caloric buck.

% Daily Values:

these can be

misleading

because they are

based on a 2,000

cal/day diet. You

may have different

energy needs and

therefore these

percentages won’t

apply directly to

you.

Cholesterol: An essential

component of our cells, too

much can clog arteries.

Carbohydrates: provide the

bulk of our energy. The

majority of our carb intake

should come from whole

grains, fruits, and vegetables.

Fiber is necessary for

digestive health.

Protein: the building blocks

of our body. Protein intake

should consist of lean

sources, with low amounts of

saturated fat.


Additional Resources

Check out the following websites, books, or articles to expand your knowledge about nutrition.

Articles �� Site: http://www.johnberardi.com/articles/nutrition/index.htm

Search this database of articles on a variety of nutritional subjects. Dr. Berardi’s 7 Rules of

Good Nutrition are the foundation for this guide’s 7 Quick Steps to Eating Right. You may

need to research concepts further as the articles can get meaty and scientific – a valuable

resource in your arsenal.

�� Site: http://www.elitefts.com/documents/alwyn_fat_loss_rant.htm

�� Site: http://www.alwyncosgrove.com/hierarchy-of-fat-loss.html

Alwyn Cosgrove is one of the most successful and progressive strength and conditioning

coaches in the country. His no-nonsense advice can snap you out of poor eating and

exercise behaviors.

Books �� What to Eat, by Marion Nestle

Site: http://www.whattoeatbook.com/

This book challenges the conventional way of thinking about all types of food by tracing the

history of food production and government policy. It gives a fresh way of analyzing the way

to eat, shop for, and prepare food based on sound scientific research.

�� In Defense of Food: An Eater’s Manifesto, by Michael Pollan

Site: http://www.michaelpollan.com/indefense.php

This book utilizes a deceptively simple philosophy: “Eat food, not too much, mostly plants.”

Pollan examines the difference between food and “edible food-like substances” that are

derived not from nature but from food science. He offers great advice on how to change the

way you choose and consume real food.

Websites �� Site: http://www.drugfreesport.com/

This site contains useful information regarding dietary supplements and different types of

drugs relevant to the athlete.

�� Site: http://www.menshealth.com/eatthis/index.php

This is a decent site for obtaining nutritional information on the most popular restaurants,

plus a listing of healthier alternatives and hidden dangers. More comprehensive access

requires a membership, but plenty of free information is available.

�� Site: http://www.eatingwell.com/

For the epicures out there, this site can give provide you with healthy recipes and cooking

techniques.


Nutrition Definitions

Antioxidants A molecule capable of slowing or preventing the oxidation of other

molecules that can cause chain reactions that damage cells.

Calorie A unit of measure that indicates how much energy your body gets from

food.

Carbohydrates

The body's most readily available source of energy. Each gram of

carbohydrate provides 4 calories of energy. Sugars are simple

carbohydrates. Starches, such as breads, cereals and pasta, are complex

carbohydrates.

Fat A concentrated energy source. Fat provides 9 calories per gram, more

than twice as much energy as protein and carbohydrate.

Fiber

Found in fruits, vegetables, and whole grains, fiber is not digested in the

body. It lowers cholesterol and blood sugar levels and helps move waste

through the intestines.

HDL Cholesterol Often called “good” cholesterol, it removes bad cholesterol from the

walls of arteries and returns it to the liver.

High Fructose Corn Syrup

Any of a group of corn syrups which have undergone enzymatic

processing in order to increase their fructose content. Used by

companies as a cheap alternative to natural, pure sugar.

Hormones

A hormone is a chemical messenger that carries a signal from one cell

(or group of cells) to another via the blood. Hormones help to regulate

many functions in the body.

Insulin

Insulin is a hormone that triggers liver and muscle cells to take in glucose

(sugar) and store it in the form of glycogen. It also triggers fat cells to

take in blood lipids and store them as fat.

LDL Cholesterol

Often called “bad” cholesterol, it transports cholesterol in the blood.

High levels can lead to the build up of cholesterol in the arteries, called

atherosclerosis.

Metabolism The whole range of biochemical processes that occur within the body to

break down and utilize energy.

Minerals Inorganic (non-living) elements that are essential to nutrition. Examples

include calcium and potassium.

Partially Hydrogenated A processing method that increases the shelf life of normal vegetable

oils. Partial hydrogenation leads to trans fats.

Protein

Made up of amino acids, proteins are the building blocks of the body. As

an energy source, they supply 4 calories of energy for each gram, the

same as carbohydrates.

Trans Fat

Can be polyunsaturated or monounsaturated, but act like saturated fats

in the body by raising bad cholesterol. A product of partial

hydrogenation in most foods.

Vitamins A nutrient that is an organic compound required in tiny amounts for

essential metabolic reactions in the body.