Performance Meals

Soup, salad, and sandwich x 1½ cup minestrone soup x 6 saltines or wheat crackers (wheat thins, triscuits…) x 2 cups mixed greens (salad) x ½ cup fresh vegetables (salad) x 2 Tbsp reduced fat dressing x Ham and cheese sandwich x 1 cup low-fat/skim milk

Nachosx 2 oz. (~26) blue corn tortilla chips x 2 oz. reduced fat Colby jack cheese x ½ cup reduced fat refried beans x ¼ cup guacamole x ¼ cup salsa x 2 cups 100% juice

Hummus or refried beans roll-ups x 1 cup hummus/refried beans (roasted red pepper or other)x 3 whole wheat tortillas x 1½ cups raw veggies x ¼ cup veggie dip x 1 cup chocolate milk

Dinner (Each meal contains approximately 950 Calories, 115g. Carbohydrate, 55g. Protein, 30g. Fat)

Stir-Fryx 2 cups rice (brown, basmati, jasmine) x 6 oz chicken breast, pork, beef, tofu, or meat replacement x 2 cups veggies (snap peas, broccoli, mushrooms, onions) x Seasonings (soy sauce, ginger) x 2 cups 1%/Skim Milk

Cheese burger and baked potato x 4-6oz ground beef (90% lean or better) or ground turkey, or boca burger, or veggie burger x 1 whole wheat bun, pita, bread x grilled or sautéed mushrooms x 1 slice swiss cheese x Toppings (salsa, mustard, olive spread, lettuce, tomato) x 2 Medium baked potatoes w/ skin x 2 Tbsp fat free sour cream x 2 cups Apple Juice

 

Performance Meals

Grilled meatx 6 oz lean meat (steak or poultry)x Bowl of salad with 1 Tbsp salad dressing x 1 cup potato salad x Fresh fruit x 1 cup low-fat/skim milk

Chicken & Rice x 6 oz. chicken breastx 2 cup rice made with chicken broth (basmati, brown, jasmine) x ¼ cup golden raisins (tossed with rice) x 1 cup steamed veggies sprinkled with parmesan cheese

Tacosx 4-6 oz lean protein (shrimp, chicken, ground beef or turkey, or grilled fish or beans ½ cup ) x 3 flour tortilla warmed x 1 sliced avocado x Salsa as topping x 3 Tbsp shredded reduced cheese x 1 ½ cup fresh fruit salad or 2 pieces of fruit (apple, oranges, banana, …)

Spaghetti x 2 cups spaghetti (preferably whole wheat) x 1 cup meat saucex 2 cups mixed greens salad x 2 Tbsp reduced fat dressing x 2 cups low-fat/skim milk

Chilix 2 cups chili with beansx 2 Tbsp reduced fat cheese x 6 saltines or wheat crackers (wheat thins, triscuits) x 2 cups 100% juice

Serving Sizes: T: Tablespoon; t: teaspoon; cup: 8 oz; 4 oz ~100g; 3 oz ~palm size

 

THE [BIG 10 THINGS] TO DO TO IMPROVE BODY COMPOSITION and PERFORMANCE

� To minimize muscle loss, and have energy to train, you should not lose more than 1-2 pounds per week.

� A simple way to remove calories from your intake is to remove excess amounts of empty calories in your meals and snacks.

� Negative side effects of losing weight too quickly include muscle loss, fatigue, dehydration, and illness. These are common when using inappropriate methods such as fasting, high protein diets, laxatives, and sweat suits.

1. Eat Breakfast – this jump starts your metabolism, fuels training, and prevents binges later in the day

2. Include protein with every meal and snack (~30-50grams) – this helps hold on to your muscle while you’re losing weight. (protein foods are low-fat dairy, lean chicken/fish/red meat, beans, soy, and limited amounts of peanut butter/nuts)

3. Eat frequently (~every 3 hours, 5-6x’s/day) – to prevent you from getting over hungry or training on empty, both of which will lead to over eating

4. No skipping meals!- you must eat and keep your metabolism going and if you restrict and go long periods of time without eating your body will gain fat.

5. Limit added fat calories – from fried/high fat foods (like cream based sauces/soups, ribs, fried chicken)

6. Limit added sugar calories – from candy and packaged cakes, sweets, etc.

7. Limit calories from alcohol – it goes straight to the gut (beer belly) and decreases speed, power, and performance on the court

8. Increase your fiber – by eating more fruits, veggies, whole grains, and beans you will feel fuller longer, helping you eat less

9. Limit your fluid calories – from soda, fruit drink, high fat milk, alcohol

10. Sleep 7-9 hours every night – it’s been shown that people overeat when they don’t get adequate sleep

Body Fat/Weight Loss

 

THE [BIG 10 THINGS] TO DO TO GAIN WEIGHT� To gain good weight (muscle mass) aim to gain 1-2 pounds per week. Anything more than that

will more than likely be fat gain.

1. Eat Breakfast – this jump starts your metabolism, and fuels training

2. Include protein with every meal and snack (~30-50grams) – this helps make sure you are gaining muscle. (protein foods are low-fat dairy, lean chicken/fish/red meat, beans, soy, and limited amounts of peanut butter/nuts)

3. Eat frequently (~every 3 hours, 5-6x’s/day) – to keep your energy tank full and to prevent you from getting over hungry or training on empty

4. No skipping meals!- you must eat and keep your metabolism going and you need to take in more calories than you burn to gain weight.

5. Limit added fat calories – from fried/high fat foods (like cream based sauces/soups, ribs, fried chicken), these foods will slow you down and sit in your stomach for a long time

6. Limit added sugar calories – from candy and packaged cakes, sweets, etc.

7. Limit calories from alcohol – it goes straight to the gut (beer belly) and decreases speed, power, and performance on the court

8. Get in good liquid calories at meals – from 2%/chocolate milk and 100% fruit juices (2-3 cups per meal), or try weight gain shakes and smoothies

9. Increase caloric density- make sandwiches with bagels, add healthy oils when cooking and eating, double up on PB&J sandwiches and granola bars for snacks

10. Sleep 7-9 hours every night – to help your body rest and recover to come back stronger day after day

Weight Gain

 

Sweating and water loss during training or games can cause a significant decrease in performance if it is not replenished. As little as a 2% decrease in hydration can lead to significant reductions in performance in part due to increases in heart rate, reduced transport of nutrients, and poor regulation of body temperature (“overheating” can occur). General guidelines for hydrating before, during and after workouts, practices, and games are summarized below.

A good rule of thumb is to drink before you’re thirsty and drink fluids often. If your urine is clear or light in color, and you are going to the bathroom every 2 to 4 hours, you are probably drinking enough.

An easy method to monitor your hydration status is by remembering W.U.T.

W- (Body weight) - Weigh yourself before and after a workout and replace each pound lost with 3 cups of fluid.

U- Urine - If your urine is dark in color you are dehydrated. Your urine should be clear or only slightly yellow (an exception to this is if you are taking a multi-vitamin or other vitamin supplements your urine color can be fairly dark right after taking the supplement despite being hydrated).

T- Thirst - Drink before you are thirsty. A person is typically 1% or more dehydrated by the time they sense thirst.

Sore throat, dry cough, and a hoarse voice are all additional signs of dehydration.

Hydrating for workouts, practices, or games

4 hours before

Drink 2-3 cups (16-24 oz) of fluid

2 hours before

If you have not urinated or if your urine is dark or concentrated,

drink 1-2 more cups (8-16 oz) of fluidDuring Drink 4-8 ounces of cool fluids every 15

to 20 minutes (note: 1 mouthful is ~1oz). Water is fine, but for intense

exercise lasting longer than one hour, or if conditions are hot and humid, a sports

drink is recommended.After Drink 3 cups (24 oz.) of fluid for each

pound of body weight lost.

Hydration For Competition

 

����

Make proper choices when eating out and eating on the road!Meals that fuel performance and recovery are centered on carbohydrate with modest amounts of protein and low in fat. Every meal should have good amounts of cereal, bread, pasta, rice, fruit, starchy vegetables (potatoes, peas and corn), and/or beans. There should also be a lean source of protein at each meal, which includes low fat dairy, deli meats (turkey, lean ham and roast beef), poultry (without skin), eggs, lean red meats (sirloin vs. prime rib), and beans (when paired with a grain). Limit added fat at meals by going with broth based soups instead of cream based; choose red sauce over white; and choose baked, broiled or grilled instead of fried anything. Colorful fruits and vegetables are packed with vitamins and minerals that help with recovery, so be sure to include these with each meal. (**Refer to the Spartan Performance Plate**)

Pack the right snacks when on the go! It’s ideal to combine carbs (grains/fruit) & protein (dairy, nuts, meat) before and after training. Portions will vary depending on your body size and sport.

If NO refrigerator or cooler is available x Bags of low fat granola or Kashi Go-Lean Crunch x Peanut butter (& Jelly) sandwiches made from any of the following:

*Bread *Bagels *Graham crackers*English muffins *Rice or soy cakes *Wheat thins/Saltines

x Peanut butter smear on banana/apple/any fruit x Trail mix combining 1-2 handfuls of both any dried fruit and nuts x 2 Granola bars like Nature Valley or Kashix Canned tuna/chicken/salmon on whole grain crackers (Triscuits/Wheat Thins)x Dehydrated soups (look for those w/ 10g protein, will need a microwave) x Sports bars like Clif, Powerbar, Luna x Leftover pizza (preferably veggie or made w/ lean protein like chicken/ham) x Fruit, whole or dried x Meal replacement shakes (though should never replace a meal) like Boost (as a snack)

If refrigerator or insulated bag is available x Canned fruit & string cheese or yogurt x 1 cup of yogurt and crunchy cereal/granola bar or fruit in Tupperware x A juice box and 1-2 small cheese wheels (like Babybel) x 1-2 String cheese or cheese wheels and crackers x Yogurt smoothies like Stoneyfield Farms x Turkey/ham/roast beef sandwiches (make them w/ bagels to up the calories) x Pint of low fat chocolate milk x Animal crackers or fig newtons and milk or string cheese x Hummus and pita x ½ cup cottage cheese and fruit in Tupperware

!

!!!!

!

Eating On The Road

 

Supplementsx There is no supplement available that can make up for poor eating habits

and a poor dietx Supplements have been known to contain banned substances including

steroids and anabolics

**It is the policy of the MSU athletics and SNAPP sports dietitians to advise all MSU athletes against taking any unauthorized supplement not prescribed by the team physician (Dr. Kovan).**

Energy Drinksx Energy drinks contain unnecessary calories from sugar, high levels of

caffeine and stimulants, and extreme levels of certain vitamins x Zero calorie or low calorie energy drinks do not provide any actual energy,

just a stimulant feeling x Energy drinks are risky and children and adults both have died due to

ingesting high amounts of caffeinated energy drinks!

Bottom LineSupplements and energy drinks are a risky and dangerous way to attempt to improve athletic performance.

Improve athletic performance by adhering to good sports nutrition habits to achieve all your nutrition, health, and performance related goals!

You have to EAT TO COMPETE!!

Supplements and Energy Drinks

Monster Energy (24oz) 5 Hour Energy (2oz) PB&J Calories 330 4 330 Carbs(energy) 81 grams (all sugar) 0 grams (no energy) 40 grams (energy) Protein 0 grams (can’t build muscle) 0 grams (can’t build muscle) 17 grams (muscles) Safe Nope (high levels of stimulants) Nope (high levels of B vitamins) Yes (and tasty!) Cost $1.99/can $2.99/bottle <$1.00/sandwich