University of North Florida Athletics

  Priorities

#1. HYDRATION: Aim to drink half your body weight in ounces of water each day. For example, if you weigh 150 pounds, fluid consumption should be ~75oz (divide this number by 6 and aim to drink 12.5oz of fluid at each meal/snack). If you wait until you’re thirsty to drink, it's too late. Driving your body without water is like driving your car without oil. If you wait too long to fill up your oil, your engine will seize.

#2. POST WORKOUT NUTRITION: This is your most important feeding of the day! Consume a high carbohydrate, moderate protein meal/snack to replenish glycogen stores used during training. A liquid meal is ideal as it will be more rapidly absorbed. Fruit smoothies, chocolate milk, or a sports drink like Gatorade are excellent choices.

#3. MEAL FREQUENCY: Eat frequently! 3 meals + 3 snacks per day is optimal. Try to avoid going more than 2 or 3 hours without eating. Make sure to drink plenty of fluids with each meal/snack. This should keep you from eating more food than is needed later in the evening AND will keep your metabolism running smoothly.
  
I.e.

7:00AM Breakfast + Fluid 10:00AM Snack + Fluid
1:00PM Lunch + Fluid
4:00PM Snack + Fluid
5:00PM Workout Fuel + Fluid
6:30PM POST WORKOUT NUTRITION! (15-30 minutes following activity) 7:00PM Dinner + Fluid
10:00PM Snack + Fluid

#4. MACRONUTRIENT BALANCE: Make sure each meal and snack contains a balance of carbohydrates, protein and fat. Most athletes get plenty of carbohydrate in their diets, but miss out on protein which is an essential building block for strong muscles! Make sure that every meal/snack contains a good source of protein! Fat is essential for athletes to maintain peak health. Limit saturated fats (fats from animals and those that are solid at room temperature – fried foods) and increase fats from plant sources (avocados, olive/canola oil).

Nutrition Summary:
1. Increase fluid intake
2. Small frequent meals
3. Post-workout meal/snack carbohydrate and moderate in protein

4. Balanced meals/snacks high in carbohydrate and moderate in protein
5. Increase intake of lean proteins, low-fat dairy, fruits, and vegetables


Quick Tips
Limit intake of fried foods: fried chicken, fried fish, fried shrimp, fried turkey, bacon, fried pork chops, French fries, fried onion rings, fried mushrooms, fried cheese, etc. These foods provide little nutritional value and A LOT of EXTRA calories!

Limit your consumption of meats high in saturated fat: hamburgers, cheeseburgers, sausage, fried meats and dark meat.

Increase your intake more lean meats such as: baked/grilled chicken w/o skin, baked/grilled turkey w/o skin, baked/grilled fish, boiled shrimp, tuna or salmon canned in water.

Think of alternative forms of protein: eggs (whites), red beans, black beans, baked beans, white beans, Greek yogurt, cottage cheese, low-fat/fat-free cheese.

Eat whole grain wheat bread instead of traditional white bread. It has more fiber/nutrients and will convert to sugar at a slower rate than white bread. This includes other starches such as brown rice instead of white rice, wheat pasta instead of white pasta.

In general, athletes looking to lose weight or gain lean muscle should consume a diet slightly higher in protein, low in refined sugars and lower in fat.

To lose 1 lb. a week. Decrease your daily caloric intake by 500 calories. 
Reduce diet by removing 3 soda’s....450 calories
Seven Days a Week.............................x7 Equals....................................................3150 calories

To gain 1 lb. a week, increase your daily caloric intake by 500 calories. 
Add 2 Lean Baked Chicken Breast w/o skin...450
Seven Days a Week...........................................x7 
Equals..................................................................3150 calories
   
 


SAMPLE MENU CONTAINING FREQUENT MEALS/SNACKS
Breakfast 7:30am
Whole wheat toast with honey or jam Multigrain cereal – 1 1⁄2 to 2 cups
One banana
1 cup Nonfat Milk
Two cups of water
= 800 calories

Snack 10:30am
1 cup Low-fat Yogurt Fruit
1 cups Water
= 450 calories

Lunch 1pm
One bowl of soup
Turkey Sandwich
Raw Veggies
Fresh Fruit
1 Cookie
2 cups Water
= 800 calories

Snack 2:30pm Post Lift (prior to practice)
Any juice and/or low-fat yogurt or protein shake
Snack Bar
2 cups Water
= 325 calories

Dinner 7 P.M. (Should be the most nutritious meal of the day)
CHOOSE ONE ENTREE
Shrimp, chicken pork or beef stir fry Spaghetti with meat sauce
Baked chicken, turkey or fish
Whole grain bread
Salad
2 cups Milk
2 cups Water
1,250 calories

Snack 9 P.M. (NO FAST FOOD!)
Whole Wheat English Muffin w/ PB 2 cups Water
Skinless Chicken Breast
Skinless Turkey Breast Veal
Ground Beef (90/10)
Ground Turkey
Lean cuts of Beef
Canadian Bacon
Skinless Dark Meat Chicken
Protein Powder (Whey)
Turkey Bacon
Lean Corned Beef

Limit These Protein Sources
Bacon
Beef, fatty cuts
Beef, +15% fat
Hot Dogs
Kielbasa
Liver
Pepperoni
Sausage Salami
Hard Cheese
Whole Milk

Good Protein Sources
Ham, deli style
Ham, lean
Lamb, lean
Pork, lean
Egg Whites
Egg Beaters
Low Fat Cheese
Low Fat/No Fat Cottage Cheese
Skim Mozzarella

“Choose More Often” Fat Sources
Almond Products
Avocado
Canola Oil
Guacamole
Macadamia Nuts
Olive Oil
Olives
Peanut Butter
Walnuts
Light Mayo
Sesame Oil
Soybean Oil
Skim Ricotta
Soy Based Meats
Low Fat Milk Greek Yogurt Yogurt
Kefir
All Seafood

Limit These Fat Sources
Bacon
Butter
Ice Cream
Cream Cheese
Sour Cream

Vegetables
Artichoke
Asparagus
Green Beans
Bok Choy
Brussels Sprouts
Cabbage
Onion
Cauliflower
Collard Greens
Leeks Mushrooms
Sauerkraut Spinach

“Choose More Often” Starchy Vegetables
Black Beans
Kidney Beans
Chick Peas
Peas
Corn
Sweet Potatoes
Potatoes
Lentils
Swiss Chard
Summer Squash
Zucchini
Bean Sprouts
Broccoli
Celery
Cucumbers
Peppers
Lettuce
Radishes
Salsa
Snow Peas
Tomatoes

“Choose More Often” Grains
Quinoa
Whole Bread/Wraps
Pumpernickle Bread
Rye Bread
Brown Rice
Whole Wheat Pasta
Oatmeal/Steel Cut Oats

“Choose Less Often” Grains and Breads
Bagels
Biscuits
Bread - white
Breaded foods
Cornbread
Croissants and Pastries Donuts
English Muffins
Granola
Grits
Muffins
White Pasta
White Rice
Popcorn
Crackers
Tortillas
Chips
Pretzels
Candy Cakes
Cookies

Fruits
Apple/Applesauce
Apricots
Berries
Cherries
Grapefruit
Grapes
Honeydew
Oranges
Cantaloupe
Peaches
Watermelon
Plums
Pineapple Bread, Cereal and Grains
Wheat Bagel (great for making sandwiches)
Sandwich bread (nature's own double fiber)
Crackers (Graham crackers, saltines, triscuits)
Cookies (Fig Newton's, vanilla wafers)
Cereal (Cheerios, Raisin Bran, Corn Flakes, Kashi, honey bunches of oats, frosted mini wheats)
Dinner Rolls
Granola bars (Nature valley, quaker chewy, trail mix, fiber one)
Hot Cereal (Oatmeal, cream of wheat, grits)
Rice (White or brown minute rice)
Pasta (White or wheat)
Potatoes (White, sweet or yams)
Pizza Crust (White or wheat)
Popcorn (Smart Pop)
Pretzels (
Tortillas (Wheat or low-carb corn)
Tortilla chips (multi-grain or corn chips)

Fruit
Apples
Bananas
Dried fruit (raisins, apricots, apples, bananas, raisins)
Frozen fruits (berries, mangos)
Fruit juice
Oranges
Pineapple
Fresh berries
Peaches
Canned fruit

Dairy
Cheese (string cheese, reduced fat or park skim)
Cottage (reduced fat)
Milk (non-fat, one-percent or low-fat chocolate)
Yogurt (non-fat, low-fat, frozen)
Shredded cheese (reduced fat, park skim)
Cheese slices (2% milk, or fat free)
Cheese cubes (2% milk)
 
Protein Foods
Eggs
Beans (black, pinto, kidney)
Ground beef (93-97% lean)
Chicken breast (boneless, skinless)
Fish  (canned tuna, salmon, fresh or frozen)
Nuts (walnuts, almonds)
Shellfish (shrimp, crab)
Soy products (tofu, nuts, soy milk)
Peanut butter
Steak (filet, sirloin, NY strip)
Edamame beans (frozen food section)
Deli lunchmeat (turkey, ham, roast beef)

Vegetables
Carrots (bagged baby carrots are convenient)
Corn
Green beans
Lettuce (romaine, spring mix,spinach leaves)
Pasta sauce, salsa
Peas
Any and all frozen veggies
Tomatoes (including tomato sauce and diced tomatoes)

Extras
Avocado
Fruit, spread, jam
Ketchup, mustard, pickles
Salad dressing (oil based, not cream)
Soups (vegetable, chicken, beef)
Pudding, Jell-O
Trail mix

Frozen Foods
Quesadillas
Healthy Choice, Lean Cuisine Sandwiches
Birds Eye steamer meals
Lean pockets
Multi-grain waffles
Ore-Ida/Alexia potatoes
Healthy Choice, Lean Cuisine, Smart Ones
Kashi Entrees
Amy’s Organics Entrees
  Your best option for a snack is something that contains both protein and carbohydrates. This will keep you satisfied for a longer period of time and prevent excessive hunger between meals. SNACK                                                                                    
Low-Fat Yogurt + granola (protein: yogurt, carb: granola)
Saltines + peanut butter (protein: peanut butter, carb: saltines)
Apple or Banana + peanut butter (protein: peanut butter, carb: apple)
1 cup oatmeal (1/2 cup dry) + 1⁄4 cup pecans (protein: pecans, carb: oatmeal)
Cheese cubes w/ pretzels (protein: cheese, carb: pretzels)
Low-fat yogurt smoothie and a banana (protein: smoothie, carb: banana)
1⁄2 cup trail mix (protein: nuts, carb: raisins, chocolate)
Low-fat yogurt and a Chewy granola bar (protein: yogurt, carb: chewy granola bar)
Low-fat cottage cheese w/ Fresh cut up peach (protein: cottage cheese, carb: peach)
Cinnamon swirl rice cakes Topped w/ yogurt and Fresh berries (protein: yogurt, carb: rice cake, fruit)
Chocolate chip rice cakes w/peanut butter (protein: peanut butter, carb: rice cakes)
Low-fat cottage cheese w/ cottage cheese graham crackers (protein: cottage cheese, carb: graham cakes)
String cheese and wheat thins (protein: string cheese, carb: wheat thins)
  Staying hydrated may be one of the most difficult tasks during intense practices and competition. However, keeping yourself hydrated can help maintain appropriate body temperature, maximize performance, prevent cramping and fatigue and help give you that extra push you need to succeed.

How Fluids are Lost

• Urine
• Respiration-breathing  Skin-sweat
• Digestion

Hydration Recommendations

• Drink at least 16oz of fluid 2 hours Before practice or event
• Drink an additional 8oz of fluid 15 minutes before practice or event
• Drink 8-10oz every 10-20 minutes
• of exercise. If this is not possible, take advantage of time outs, substitutions and change in quarters, halves, etc.
• Drink a MINIMUM of 24-32oz Within 2 hours of exercise
• If at all possible, weigh in before practice or event
• Drink 16-24oz of fluid for every pound lost during practice or an event. So if you lost 3 pounds during practice, you should consume 48-60oz of fluid
• During the course of the day, consume soup and fruit to help rehydrate

Signs of Dehydration

• Dizziness
• Fatigue
• Light headedness
• Nausea
• Cramping
• Decreased frequency of urination
• Rapid resting heart rate
• Dark yellow urine
• Loss of consciousness
• Weight loss
• Thirst

Hydration Top Tips

• Carrying a water bottle with you throughout the day and refill it often
• Don’t rely on thirst. If you are thirsty, you are already dehydrated!
• Drink Gatorade for activity lasting more than 60 minutes or for very intense exercise lasting 30-45 minutes (intense conditioning sessions)
• Check your urine, it should be light yellow (the color of lemonade)
• Stay away from carbonation, caffeine and fruit juices during and right before exercise. These can cause stomach aches during activity
• If you do not like sports drinks, take a gulp of a sports drink and follow it with a gulp of water. Then you will get the benefit of electrolytes and carbohydrates without the “cotton mouth” feel

  Inflammation can occur when your body undergoes stress from workouts, injury, surgery and illness. It can also happen if you overtrain, if you have improper recovery techniques and if you lack rest. Symptoms include pain, heat, and swelling and sometimes fever. Diets that are high in saturated fat (fast food, for example) can aggravate inflammation. It is important to eat the right foods, recover properly from exercise and get adequate rest to help fight the negative consequences of inflammation.

FOODS THAT HEAL

• Omega-3 fatty acids-salmon, tuna,
• walnuts, olive oil, almonds, flax
• Antioxidant sources-sweet potatoes,
• oranges, tangerines, straw-berries, cherries, blueberries, blackberries, raspberries, spinach, broccoli, avocado, carrots, yellow squash, yellow, red and green peppers
• Whole grains-brown rice, wheat pasta, wheat bread, oatmeal, whole grain cereals
• B-vitamin sources- cereals, bread, eggs, wheat pasta, tomatoes, low-fat yogurt, milk, potatoes

TIPS

• Stay hydrated!!! You should pee every 90 minutes
• Eat a diet that includes many fruits, veggies and whole grains
• Take a multi-vitamin if you don’t eat enough fruits and vegetables
• Increase your intake of foods that are bright in color (yellow, orange, red, blue) and high in antioxidants (vitamins C, E, carotenoids)
• Increase your intake of Omega-3 fatty acids
• Increase your intake of B-vitamins (found in whole grain foods)

  Nutrient timing- “Vital for athlete’s ability to optimize performance and promote the optimal recovery from the exercise stress. Nutrition helps increase muscle strength, lean body mass, and stimulate muscle growth. Proper timing of the nutrition can activate natural anabolic agents (muscle building agents) within the body.”

Three Phases:
Energy Phase: 10 minutes prior to and during workout; ex. Carbohydrate drinks, Gatorade

• Increase nutrient delivery to the muscles and spare muscle glycogen and protein.
• Limit immune system suppression.
• Minimize muscle damage.
• Set nutritional stage for faster recovery following workout.

Anabolic Phase: Within 30-45 minutes after workout; ex. Protein shakes, chocolate milk

• Shift metabolic machinery from a catabolic state to an anabolic state.
• Speed elimination of metabolic wastes by increase muscle blood flow.
• Replenish muscle glycogen stores.
• Initiate repair and set the stage for muscle growth.
• Reduce muscle damage and bolster the immune system.

Growth Phase:
Rapid segment: 4 hours after workout; Full meal.

• Maintain increase in insulin sensitivity.
• Maintain the anabolic state.

Sustained Segment: 16-18 hours post workout.

• Maintain positive nitrogen balance and stimulate protein synthesis.
• Promote protein turnover and muscle development.

Source: Nutrient Timing: The future of sports nutrition, John Ivy, PhD, & Robert Portman, PhD.
"Alcohol damages every organ in the body and contributes to every major health problem in the books from heart disease to digestive trouble, liver malfunction, malnutrition, and cancer... Alcohol is the number one factor in 70% of all drowning, 70% of all choking, 65% of all assaults and burns and, 50%of all fatal falls."

• Alcohol is the third leading cause of cancer.
• Four Beers a day destroys most of your body’s store of folic acid, an essential B vitamin.
• As little as one beer a day can kill brain cells and disrupt abstract thinking.

Source: "16 Ways to Lift Your Spirits Without Spirits" Frances Sheridan Goulart

• Alcohol can enter and damage the muscle cells resulting in myositis a condition that leads to increase in post exercise soreness.
• Alcohol taken in larger amounts begins to destroy cells totally.
• Use of alcohol is associated with slower recover from training and slower rates of healing from injury.

Alcohol Effects:
1. 5% decrease in strength, due in part to inflammation of muscle tissue.
2. Reduction of endurance.
3. Increase in post exercise soreness.
4. Longer recovery period between workouts.
5. Greater incidence of injury.

*These effects can be seen in people using as little as 1 or 2 ounces of alcohol per day.
*Alcohol molecules may stay in the body up to two weeks.
*Because alcohol is a simple sugar alcohol may disrupt glycogen metabolism making reduction of body fat more difficult.

Source: Muscle and Fitness Magazine, "Alcohol and Body building" Howard Flaks M.D.