ATHLETE - Dioxyme · 2019-08-23 · ATHLETE NUTRITION GUIDE nutrition for performance gain lean muscle mass lower body fat stay healthy. 2 ATLT TITI I IM.CM By Marc S. Schneider,

ATHLETENUTRITION GUIDE

nutrition for performancegain lean muscle masslower body fat %stay healthy

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ATHLETE NUTRITION GUIDE DIOXYME.COM

By Marc S. Schneider, M.D.Dioxyme Co-founder

&Product Formulator

TABLE OF CONTENTSINTRODUCTION What Are Your Goals What Are Calories

CARBOHYDRATES Three Types of Carbohydrates So a Carb Free Diet is Best...Right? Carbohydrate Utilization Carbohydrate Requirements for the Average Person Carbohydrate Requirements for the Athlete 3 Helpful Tips to End On

FAT Understanding Fat There Are Good Fats and There Are Bad Fats 5 Helpful Tips on Fat

PROTEIN Understanding Protein Protein Functions Protein Requirements Protein Powder Supplementation 4 Helpful Tips on Protein

ENERGY NUTRIENT RECAP Carbohydrates Fat Protein

FOOD EXAMPLES Carbohydrates Protein Fats

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There is a lot of noise out there about how to achieve top-level health. It doesn’t matter what your goals are, (i.e. weight loss, increase muscle mass, increase strength, decrease your cholesterol levels) you can always find some study saying something out of the box, like chocolate, is the new superfood that can possibly help you achieve your health goals. However, this sort of information, without a strong knowledge base, is often misleading and can foil your plans. Using nutritional science as your base, this guide will provide you with the knowledge necessary to know what to choose to put into your body and how to get the most out of it.

INTRODUCTION

The body is a finely tuned machine that has evolved and developed over hundreds of thou-sands of years. Modern medicine and sports nutrition have learned a lot of how it works and how to maximize its performance. When you feed your body properly, it can perform at peak levels. When you start paying more attention to what you put in your body, strength, coordination, finesse, concentration, speed, acceleration, and power, can all improve.

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The purpose of this nutrition guide is to provide you with the knowledge necessary to make smart choices that will ensure that your body is as finely tuned as you desire.

This guide will help you calculate the necessary macronutrients that vary based on your size and athletic training intensity. There is

no standard one-size fits all guideline for macronutrient intake. Why? Because there is no one-size standard athlete.

Males typically require more macronutrients than females and larger athletes require more than smaller athletes. Age can also affect your requirements. For the purposes of this guide, we will use an average 5’10” male athlete that weighs 154 lbs (70kg).

What Are Your Goals?

Are you looking to gain or lose weight? Improve your body composition? Your situation and your goals will determine the number of calories and the quantity of protein, carbohy-drates, and fat, the macronutrients, that you need to consume.

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What Are Calories?

Calories are the amount of energy in food. An average 15 - 25-year-old male who is moder-ately active (less active than a training or competitive athlete), requires 2600 - 2800 calories per day to maintain their weight.

Olympic Athlete Michael Phelps typically consumed over 8000 calories a day while training and competing. Phelps is 6’4” and 194 lbs (88kg). Phelps trained for 5-6 hours a day, 6 days per week. Actor Dwayne “The Rock” Johnson, who is 6’4” and 262 lbs (112kg) typically performs 50 minutes of moderate intensity cardio and 60 minutes of weight lifting, 6 days per week. He consumes 7 meals a day for a total of 5000 calories. There is a reason and a science behind what Phelps and The Rock eat. Many factors come into play. So before you adopt “The Rocks” routine, lets learn more about what your body needs.

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Carbohydrates (carbo’s, carbs) are the athlete’s predominant energy source. Carbohy-drates are basically sugars and they can be found in bread, pasta, sweets, and all fruits and vegetables. There are 3 forms of carbs: simple carbohydrates, complex carbohydrates, and dietary fiber. In scientific terms, the most basic part of the carbohydrate is the mono-saccharide or single-molecule carbohydrate. The type of carbohydrate is determined by the number of monosaccharides that are bonded together.

CARBOHYDRATES

Three Types of Carbohydrates

So let’s explore a little bit of the basic science behind the carbohydrates. These basic classi-fications will help you with the lingo nutritionists and physicians use to formulate the needs of healthy individuals and athletes.

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Simple Carbohydrates:

Simple carbohydrates consist of either single unit sugars called monosaccharides, or two-unit sugars called disaccharides. A single unit sugar means that it is a single molecule of sugar. These monosaccharides form the building blocks of disaccharides and polysaccha-rides. Examples of single unit simple carbohydrates are glucose (dextrose), fructose, and galactose. Table sugar, which is called sucrose, is formed by bonding glucose and fructose together. Maltose is formed by joining 2 glucose molecules, and lactose (the milk sugar that some people have difficulty digesting) is made of glucose and galactose.

Complex Carbohydrates:

Complex carbohydrates are made by joining many different mono and disaccharides to-gether. These are called polysaccharides. Complex carbohydrates fall into two categories: those that can be digested and those that cannot be digested. The non-digestible form is called fiber. The digestible complex carbohydrates are digested into simple carbohydrates and then utilized by the body.

Dietary Fiber:

Dietary Fiber is the indigestible form of complex carbohydrate that plays a very important role in your intestinal health.

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So a Carb Free Diet is Best...Right?

Wrong.

Ever since the beginning of fad diets, carb elimination has been pretty popular. But few understand what carbohydrates actually are, or the numerous ways that they benefit your health and athletic performance.

So what do carbohydrates actually do?

Carbohydrates, specifically the glucose found in simple carbohydrates, serve as the pri-mary fuel source needed power your muscles. The glucose is used to create ATP. Think of ATP as the gasoline that powers your body. ATP or adenosine triphosphate is formed by chemical reactions using glucose in the cellular mitochondria (the cells power plant). ATP is the energy for all your cells: brain, muscle, heart, nerve, etc. When ATP is low in a cell, it will not perform optimally.

Photo by Joanna Kosinska

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This may be because you have not consumed enough carbs to achieve sufficient ATP levels. Towards the end of this guide, we will go into more detail regarding examples of foods you can incorporate to prevent you from bonking in the gym.

Inadequate carbohydrate consumption can make you more irritable and unfocused. These are signs of mental fatigue due to inadequate ATP: it is not just a psychological issue. Mental fatigue will in addition, affect your athletic performance. The quick fix for this is consuming a rapidly absorbed simple carbohydrate. Its effects are very fast and endurance athletes rely on this during competition.

It is actually fairly difficult to reach and maintain peak carbohydrate sufficiency. Our bod-ies only have a limited amount of carbohydrate storage space and our bodies burn that fuel quickly. Think of Michael Phelps eating 5 subway sandwiches for lunch. His body has a limited amount of space for all those carbohydrates and he is going to burn them off very quickly with his intense practices. Which is why the next day he will be able to eat another 5 subway sandwiches and his health will not suffer.

You don’t need to be an Olympic swimmer to burn up a good amount of carbohydrates, short-duration activities can easily burn up those carbs. However, the greater the intensity of the activity, the more the utilization of carbohydrates will be.

Do you wonder why sometimes you find yourself in the gym feeling a bit weaker?

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Carbohydrate Utilization - Glycogen

Your body has minimal ability to store excess carbohydrate. Carbs can only be stored in the muscle, liver and blood stream. It is stored in the form of molecule called glycogen. You can store approximately 350 grams of glycogen in the muscle, an additional 90 grams of glycogen in the liver, and 5 grams as glucose in the circulating blood. When these stores are depleted, or these numbers drop by being utilized, an athlete begins to experience low blood sugar. This will result in decreased energy and fatigue. The body will attempt to create new glucose through a process known as gluconeogenesis. This process creates glucose from non-carbohydrate sources such as protein and fat. Gluconeogenesis by uti-lizing protein will cause you to breakdown and burn your muscles for energy. Not an ideal approach for anyone. Gluconeogenesis utilizing fat will cause you to breakdown and burn fat.

Back to Michael Phelps: during high-intensity exercises, he watches his carbohydrate in-take very closely. What we don’t see behind the scenes is Phelps making sure his muscle and mental functioning is ideal. He does this by monitoring his carbohydrate intake before and after his races. When done properly, his athletic performance is optimized and his car-bohydrate storage remains optimized.

Carbohydrate Requirements for the Average Person

Photo by Andrew Spencer

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Ok, so very few of us have the resources of Olympic athletes. As nice as it sounds to have scientists, coaches, and nutritionists all around us telling us how to optimize our perfor-mance, this is not practical for most of us.

So here are some basic guidelines on how to best determine your carbohydrate require-ments.

The last point is especially important. Consuming sufficient fiber allows one to maintain normal blood sugar, it reduces the risk of heart disease by lowering cholesterol, and it maintains normal functioning of the bowels.

Doesn’t seem too bad right? While the information can be intimidating because of the scientific verbiage, the numbers are pretty straightforward. After a few days or weeks of monitoring your intake, it will easily become routine.

In North America, our diet is very skewed towards excess carbohydrate consumption and that is why so many diets have been designed to decrease or eliminate carbohydrates.

Atkins, South Beach, Keto diets are all skewed towards eliminating carbohydrates.

Carbs are important...you just have to eat the right ones and keep track of what you are consuming.

130 grams of carbohydrate should be consumed daily to sustain aver-age minimal usage of glucose by the brain.

Carbohydrates should make up 45-65 percent of your total calorie in-take.

No more than 25 percent of your carbohydrate intake should be de-rived from simple sugars (mono and disaccharides).

Adult men should consume 38 grams/day of dietary fiber (from indi-gestible and partially digestible polysaccharides).

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Carbohydrate Requirements for The Athlete

As mentioned earlier, when you engage in high-intensity activities, like exercise, you are going to burn carbohydrate stores quicker. For this reason, athletes will need to adjust their intake.

Photo by Abigail Keenan

Following Exercise

Immediately following intense exercise, and for up to 4 hours after exercise, an athlete should consume 1.0 to 1.2 grams of carbohydrate per kilogram of body mass per hour (70-84 grams).

Woah there! Grams, numbers, and math! Ok, what does this mean in calories?

Let’s break it down. Take our imaginery 154 pound (70 kg) athlete. Take their weight in kilograms (70), multiplied by the amount of carbohydrate (1) per kilogram of body mass, multiplied by 4 calories per gram of carbohydrate = 280 calories of simple carbohydrate. The average sport-ade drink has 56 grams of carbs and 200 calories in 32 ounces.

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General Guidelines for Carbohydrate Recovery

Your body has 30-45 minutes after exercise to flood your system with rapidly absorbed carbohydrates. This will replenish your stores. If you miss this window, it is much harder to replenish glycogen stores and prevent muscle breakdown.

For daily recovery from moderate-duration low-intensity training for a 70kg individual: Consume 5 - 7 grams of carbohydrate/kg of body mass per day (350 - 490 grams)

For daily recovery from moderate-duration high-intesity training: Consume 7 - 10 grams of carbohydrate/kg of body mass per day (490 - 700 grams)

For daily recovery from extremely intensive exercise-training bout that has a duration of 4 to 6 (or more) hours per day: Consume 10 to 12 grams of carbohydrate/kgof body mass per day (700 - 840 grams)

Nutrition Timing Window

Though this is debated by the gener-al bro science in the gym and on chat rooms, the abundance of science sup-ports nutrition timing.

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3 Helpful Tips on Carbohydrates

Glycogen replenishment is more difficult if the athlete is not well-hydrated. The athlete must drink plenty of water each day.

Consumption of complex carbs (non-sugar carbohydrates) under non-exercise condi-tions is ideal. However, simple carbs should be consumed during and immediately fol-lowing exercise.

One gram of carbohydrate equals 4 calories.

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Until we educate ourselves, fat can sound like a scary and almost dirty word. Fat is often associated with being unhealthy or used in unfavorable phrases like, “fatty foods.” Well, much like your last relationship, fat is complicated. Fat, and good fats, are necessary and may actually help you gain lean muscle mass. Unlike protein and carbohydrates that pro-vide only 4 calories per gram, fat has a whopping 9 calories per gram. This makes fat a highly concentrated source of energy.

UNDERSTANDING FAT

The adult AMDR (Acceptable Macronutrient Distribution Range) for total fat intake is 20 to 35 percent of total calories. There is scientific evidence that suggests that more than 25 percent of total calories from fat is generally better for athletes. Since fat has more than twice the caloric concentration of either carbohydrate or protein, a reduced fat intake means an athlete will have to consume more than twice the volume of food to make up the lost energy consumption. So throw some avocado on that sandwich!

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There are Good Fats and There are Bad Fats - Three basic Types of Fat

Saturated fatty acids:Saturate fatty acids are most prevalent in animal fats, palm kernel oil, and coconut oil. Some moderate intake of saturated fats is beneficial. MCT oil is a saturated fat and proponents note their increased energy when taking it. Remember, moderation is good, anything in excess is bad.

Important to Note: Saturated fats are linked with high cholesterol levels and their con-sumption should be minimized if possible.

Excess consumption of saturated fats is associated with disease states linked to athero-sclerosis otherwise known as hardening of the arteries. Heart attack and stroke are two examples of such diseases.

Beef has a much higher saturated fat content than does chicken or fish so moderation may be the key. Dairy products like milk, cheese, and ice cream also have a high saturated fat content.

Unsaturated Fats:Unsaturated fats are typically found in vegetables, nuts and fish and come in two forms: Monounsaturated and Polyunsaturated.

Monounsaturated fats – highest in olive oil and canola oil, they are also what make foods like avocado, guacamole, almonds and pecans so beneficial to the diet.

Polyunsaturated fats – (PUFA’s) there are 3 types of polyunsaturated fats: Omega-3, Ome-ga-6, and Omega-9. Consuming large amounts of Omega-3 or supplementing it in your diet has been shown to be beneficial to your health in numerous ways. However, elevated Omega-6 and 9 levels are associated with inflammatory conditions.

Our normal food supply is high in Omega-6, 9 due to the overfeeding of food animals with grains. Thus, it is important to consume higher quantities of foods that have Omega-3. Flax seed, walnuts and fatty fish like salmon and tuna are naturally high in Omega-3.

Trans Fats: Trans fats are found in very small amounts in some natural foods. However, most of the foods containing trans fats are made in factories. Trans fat is used in foods to lower their cost of production. They may taste good but they are very unhealthy. Trans fats are typi-cally found in store bought cakes, crackers, donuts, fried foods, microwave popcorn, and frozen pizza.

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5 Helpful Tips on Fats

Total fat intake should be 20-35 percent of your daily calories. It should be noted that sufficient fat intake satisfies total energy requirements once protein and carbohydrate intake is satisfied.

Polyunsaturated and monounsaturated fats are preferable to saturated fats.

ELIMINATE the Trans Fat

Unless an athlete is on a calorically restricted diet in order to lose weight, it is vital to consume proper quantities of healthy fats. Some studies suggest that consuming less than the necessary amount of healthy fats can lead to lower testosterone levels.

One gram of fat equals 9 calories.

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If you have spent any amount of time online learning how to build muscle or optimize your workout, then you probably know how important protein is. It is one thing to know how protein is important or even understand how it is essential in building lean muscle, but understanding exactly how protein works, in combination with carbohydrates and fats, is what separates fad diets from healthy lifestyles.

Protein is vital for building and maintaining tissues, as well as creating hormones and en-zymes. In fact, protein is so crucial for these processes; it is considered wasteful if any pro-tein is utilized as a fuel source.

UNDERSTANDING PROTEIN

The Athlete’s Predominant Nutrient for Building Lean Muscle

Photo by Caroline Attwood

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Let me emphasize that:

Protein should be used by the body for building, not as source of fuel. Moreover, if the protein is indeed burned as a fuel, nitrogen needs to be removed from its amino acid chains and expelled. The elevated nitrogenous excretion is associated with excess water being lost as urine, which in turn increases the risk of dehydration. To avoid these detrimental consequences, and to maximize the benefits of protein, it is crucial that an athlete meets their total energy requirement by consuming an adequate amount of the clean-burning fuels: carbohydrates and fats.

Protein Functions

Certain amino acids can be converted to glucose and metabolized to provide ATP (the source of energy discussed earlier). Amino acids can also be stored as fat that can later be broken down to provide ATP.

Hydration is a constant theme for the individual to understand and its importance can not be stressed enough. Hydration is important, therefore protein is important. Protein con-trols fluid volume and osmolality in the blood and body tissues. This function is a major controlling factor in maintaining water balance.

Proteins have the capacity to behave as either an acid or a base (they are amphoteric). This means that proteins have the ability to buffer both acid and alkaline environments and help the body maintain an optimal pH.

Consuming sufficient protein is more than just using it to gain muscle. Antibodies are pro-tein-based substances critical for maintaining health. Also, proteins aid in digestion and other cellular processes that create needed chemical end products.

Proteins are the building blocks of the body tissues, including the organs (heart, liver, pan-creas, etc.), muscles, and bones. Proteins transport substances in the blood to their correct receptor sites. As an example, transferrin is the protein transporter for iron. Iron is a critical component in the blood.

Proteins are synthesized into specific hormones (such as insulin) and neurotransmitters (such as serotonin) that control body function.

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Protein Requirements

You may have recalled earlier that athletes require more carbohydrates than the average person. The same rings true for protein. Athletes require double the amount of protein that non-athletes do because athletes have a greater lean mass per unit of weight (i.e., a lower body-fat percentage), a greater need for tissue repair, and a need to stay in an ana-bolic state (building tissue) rather than a catabolic state (breaking down tissue).

Protein Meal VS Protein Supplementation

There is a significant difference between a protein meal and taking a protein supplement. Both are very important to the athlete and those looking to add lean muscle mass. Ath-letes should consume approximately 1.2 - 2 grams of protein per kilogram of body mass to maintain lean muscle, while consumption of 2.0 to 2.6 grams of protein per kilogram of body mass is suggested by some in order to gain muscle mass.

Protein Meal Requirements

Protein and muscle development is extensively studied by sports and nutritional science. Unfortunately, different studies have found varying results in terms of the precise amount of protein an athlete requires on a daily basis when in a muscle building phase.

Some scientists suggest that an athlete reaches the greatest anabolic effect when they in-gest 1.5 grams of protein per kilogram of mass. However, other findings indicate that pro-tein consumption of 2.0 to even 3.0 grams of protein per kilogram of body mass is needed in order to build muscle (140-210 grams for our 70kg athlete). It is this guide’s contention that to ensure muscle gains are achieved, an athlete should ingest at least 2.0 grams per kilogram of body mass per day.

Information that has also proven useful to athletes is the importance of consistent protein consumption. Most people consume very little protein at breakfast, a larger amount at lunch, and then a very large amount at dinner. Instead, try to have a consistent feeding of protein throughout the entire day. Typically 30-40 grams per meal.

If you are looking to gain lean muscle, then you also need to consider all your macronutri-ents. Just eating more protein will not help you increase your muscle mass. While it is im-portant to consume more protein to achieve these results, but remember what was learned in the fat and carbohydrate sections. With your increased muscle mass and training, you will also need to monitor your carbohydrate and fat intake so your increased protein intake is not being burned as a fuel source. You want it used as a building block for muscle protein synthesis.

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Thus, if a 70-kilogram (154 pounds) man wants to increase his muscle mass by 3 kilograms (6.6 pounds), then he needs to consume approximately 2.0 additional grams of protein for each kilogram of desired muscle mass. This means that only 6.0 grams of additional pro-tein per day would be required. However, keeping consumption in proportion, the man will need to ingest 30 grams of carbohydrate per kilogram, or 90 additional grams of carbo-hydrate, to support the larger muscle mass. The caloric breakdown for additional muscle mass: 6.0 grams protein × 4 calories per gram = 24 kilocalories from protein

90 grams carbohydrate × 4 calories per gram = 360 kilocalories from carbohydrate

Total additional calories = 384 calories per day above the current requirements to support a three kilogram increase in lean muscle mass.

One Note on Protein Consumption and Athletic Activity

Unfortunately, foods that are high in protein have a long gastric emptying time. As such they are not recommended immediately prior to or during exercise.

There is no evidence that suggests that adding protein to a glucose and sodium-containing sports beverage will enhance an athlete’s endurance or power. In fact, scientific studies have proven the opposite. Some commercial sports beverages have added protein to their drinks. This can increase the risk of gastrointestinal distress, and may, delay the delivery of fluids and carbohydrates that the muscles need.

Instead of protein before and during athletic activites, athletes should focus their efforts on consuming fluids, carbohydrates, and electrolytes. The majority of energy in a pre-exercise meal should be derived from carbohydrate.

This is why professional athletes will have their pregame meal consisting of a little lean protein and pasta or rice, 4 hours before the big event.

Eat Like the Pro’s Eat and Your Performance Will Show It

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Protein Powder Supplementation

Whey protein directly stimulates muscle protein synthesis via targeting mTOR activation in the muscle. This effect is further amplified by performing resistance exercise (lifting weights) and is dose dependent. Meaning that the more intense your routine and the greater the amount of whey protein taken (up to a certain amount), the greater the stimu-lation of muscle protein synthesis.

Increased muscle protein synthesis leads to greater muscle strength and muscle hypertro-phy (increased muscle size). Resistance exercise stimulates mTOR directly and sensitizes the muscle to an inflow of amino acids. This leads to the increase in muscle satellite cell numbers which directly mature into new muscle cells.

This unique relationship happens with other protein powders as well, however the effect when using whey is much greater.

Each time a dose of whey protein is consumed, the muscle protein synthesis process is stimulated for several hours. Therefore, consuming whey protein several times a day is more beneficial than only consuming it only after a workout.

Whey protein powder has significant benefits not seen in natural food sources. These effects from whey are far greater than those produced from other protein powders (casein, soy, collagen, colos-trum).

Whey protein directly stimulates muscle protein synthesis via targeting mTOR activation in the muscle.

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5 Helpful Tips on Protein

1. As mentioned, timing is important when consuming protein. For the greatest ef-fect on muscle building and repair, consume 20-40 grams of a very high quality protein powder 30-40 minutes after exercise.

Ingesting BCAAs an hour before exercise has been shown to increase protein synthe-sis, as well as decreasing delayed muscle soreness onset (DMSO) and exercise induced muscle damage.

Your carbohydrate and whey protein intake post exercise should be a 2:1 ratio (60 grams of carbohydrates: 30 grams of protein) immediately after exercising to replenish your glycogen stores, cause insulin release that helps drive amino acids into the mus-cles, and turn on muscle protein synthesis.

Another best time to consume whey protein is in the morning after waking up. Con-suming whey during this time will help balance your protein intake as well as stimulate muscle protein synthesis. Each time you take an adequate dose of whey protein, it will turn on mTOR signaling and promote an anabolic state in the muscles.

While there are many protein supplements, whey protein has been shown to be the most superior protein for stimulating and developing muscle growth.

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Between the scientific verbiage, math, and scheduling, managing your nutrient intake can be a lot to process. To help narrow down the most important information we have com-piled an easy guide to reference.

ENERGY NUTRIENT RECAP

Carbohydrates - 1 gram = 4 calories

Carbohydrates Based on Intensity

Moderate-duration low-intensity training: 5 to 7 grams (g) / kg of body mass

Moderate to heavy endurance training: 7 to 10 g / kg of body mass

Extremely intensive training for 4 to 6+ hours: 10 to 12 g / kg of body mass

Photo by Zoltan Tasi

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When to Consume Carbohydrates

Consume simple carbohydrates during exercise.

Consume 1.0 to 1.2 g / kg of body mass every hour immediately following, and up to 4 hours after exercise for optimal recovery of glycogen stores.

Total Carbohydrate Intake Notes

45-65 percent of total caloric intake

25% or less of carb intake is simple sugars (mono- and disaccharides)

Adult men should consume 35-40 grams/day of dietary fiber

All Carbs Are Not Created Equal

Before competition: highly digestible starch-based carbohydrates (rice, pasta)

During competition: simple sugar consumption

All other times: Whole grains and vegetables with sources of fiber

Fat - 1 gram = 9 calories

Sufficient fat intake satisfies total energy requirements once protein and carbohydrate in-take are satisfied. This equates to approximately 20-30% of your daily calories.

Supplementation with Omega-3 is necessary for most adults.

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Protein - 1 gram = 4 calories

1.5 grams of protein per kilogram of body mass in order to sustain muscle mass

At least 2.0 grams of protein per kilogram of body mass for athletes seeking to increase muscle mass

Protein intake should be evenly spread throughout the day (approximately 30-40 grams per meal) to optimize protein utilization.

A Brief Word on Supplements

The only reason to use supplements is if they provide you something that a clean, natural, delicious meal doesn’t supply. Supplements should have a specific function and you should feel their effect on your performance, health and well-being.

It is difficult to negotiate the vitamin or supplement store and really know what you are getting. It should be beneficial and you should be able to discern the difference.

Dioxyme was created by physicians based on cold, hard science. We only provide what works. If you can’t tell the difference in effect between a protein powder and a piece of chicken, the protein powder isn’t working.

By Liane Metzler

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CARBOHYDRATES

FOOD EXAMPLES

Food Carbohydrates Protein Fat

Banana 30 grams / banana 1½ grams / banana ½ gram / banana

Raisins 115 grams / 1 cup 4½ grams / 1 cup ¾ gram / 1 cup

Pear 25 grams / pear ½ gram / pear ¼ gram / pear

Grapes 29 grams / 1 cup 1 gram / 1 cup ¼ gram / 1 cup

Watermelon 11 grams / 1 cup 1 gram / 1 cup ¼ gram / 1 cup

Blueberries 22 grams / 1 cup 1 gram / 1 cup ½ gram / 1 cup

Baked Potato 36½ grams / 1 medium potato

4 grams / 1 medium potato

4 grams / 1 medium potato

Sweet Potato 38 grams / 1 medium potato

3½ grams / 1 medium potato

¼ gram/ 1 medium potato

Nonfat Plain Yogurt 18 grams / 1 cup 10 grams / 1 cup 0 grams / 1 cup

Granola 80 grams / 1 cup 10 grams / 1 cup 12 grams / 1 cup

Brown Rice (cooked) 45 grams / 1 cup 5 grams / 1 cup 2 grams / 1 cup

Whole Wheat Pasta 41 grams / ¼ cup 7 grams / ¼ cup 1 grams / ¼ cup

Ezekiel 4:9 Whole Grain Bread

15 grams / 1 slice 4 grams / 1 slice ½ gram / 1 slice

Ezekiel 4:9 Tortillas 24 grams / 1 tortilla 2 grams / 1 tortilla 2½ grams / 1 tortilla

Oatmeal (cooked) 25 grams / 1 cup 6 grams / 1 cup 2½ grams / 1 cup

Quinoa (cooked) 42 grams / 1 cup 8 grams / 1 cup 3½ grams / 1 cup

Broccoli (cooked) 7 grams / 1 cup 2½ grams / 1 cup ¼ gram / 1 cup

Black Beans 40 grams / 1 cup 14½ grams / 1 cup ¾ gram / 1 cup

Avocado 17 grams / 1 avocado 4 grams / 1 avocado 29½ grams / 1 avocado

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PROTEIN


Ground Beef (85% Lean / 15 % Fat)

0 grams / 3 oz 15 grams / 3 oz 12½ grams / 3 oz

New York Strip Steak ½ gram / 6 oz 31 grams / 6 oz 7 grams / 6 oz

Boneless Skinless Chick-en Breast

0 grams / 4 oz 25 grams / 4 oz 1 gram / 4 oz

Salmon 0 grams / 4 oz 24 grams / 4 oz 7 grams / 4 oz

Ahi Tuna Steak 0 grams / 6 oz 40 grams / 6 oz 1½ grams / 6 oz

Eggs ½ grams / 1 egg 6 grams / 1 egg 5 grams / 1 egg

GOOD FATS


Flax Seed 198 grams / cup 30 grams / cup 70 grams / cup

Wild Salmon 0 grams / 5.4 oz 39.2 grams / 5.4 oz 12.5 grams / 5.4 oz

Avocado 12.8 grams / cup 3 grams / cup 22 grams / cup

Almonds - natural 83.3 grams / cup 20 grams / cup 47 grams / cup

Almonds dry roasted 26.6 grams / cup 30 grams / cup 72 grams / cup

Documents

ATHLETE - Dioxyme · 2019-08-23 · ATHLETE NUTRITION GUIDE nutrition for performance gain lean muscle mass lower body fat stay healthy. 2 ATLT TITI I IM.CM By Marc S. Schneider,