Performance Nutrition

Health and Performance Nutrition Recommendations

o   Eat five to six smaller meals a day to give your body a steady supply of calories and nutrients and to keep your blood sugar at a constant level.

o   Eat high-quality, low-fat proteins, such as egg whites, chicken, turkey, tuna, lean red meat, low-fat dairy products, and low-fat protein supplements. While you should increase your protein intake, you must be careful not to consume too much protein.  The body can effectively digest and assimilate only about 25-40 grams of protein per meal.  The typical recommendation for athletes is to consume not more than about 1.6g/kgBW (0.73g/lbsBW) of protein per day. For a 150 pound athlete that would be approximately .73x150 = 109.5 grams = 438 calories per day.  See the fuel tool at http://www.fitstop-lab.com/tools/fuelindex.htm

o   If you have difficulty eating the recommended amount of food every day, try consuming a high-protein, low-fat powder drink as a snack or as part of a meal.  Be careful though, if you are trying to get rid of excess body fat, the powder drinks cause calories to add up quickly.

o   Eat enough complex carbohydrates such as brown rice, whole-grain pasta, potatoes, whole-grain bread and beans but try to choose foods that are slow burning or low on the glycemic index. Refer to the glycemic index for further recommendations. Carbohydrates provide the energy needed to maximize the intensity in your training which is the most important factor in increasing strength, power or endurance.

o   For snacks, try sports-nutrition bars that are low in fat and high in carbohydrates and protein. Eat dried fruits and nuts for a boost in energy.  (see “Healthy Snacks” for some ideas.)

o   Consume energy drinks before and after strength training but just water during weight training.  For endurance activities sustained over 60 minutes, you may want to consume carbohydrates during your activity. The exception would be if you are at a very low intensity and you would like to work on your body’s ability to use fat for fuel (i.e., see metabolic efficiency training by Bob Seebahor at http://fuel4manceblog.blogspot.com/p/store.html ). Once endurance activity is completed you should consume a carbohydrate and protein mix (4:1 ratio) during the 30 minute window directly following your workout in order to replenish directly to your glycogen stores in the muscle (1 part protein 4 parts carbohydrates – chocolate milk works great) – see fuel tip sheet at “http://www.fitstop-lab.com/tools/fuelindex.htm” for individualized calculations.

o   Supplementation recommendations:

ü  A good multi-vitamin and mineral supplement dialy

ü  Antioxidants

ü  Carbohydrate & electrolyte drinks for during and after endurance exercise

ü  Low-fat (&/or low calorie) protein drinks if you are having trouble consuming enough calories.

CAUTION: These statements have not been reviewed by the Food and Drug Administration. This information product is not intended to diagnose, treat, cure or prevent any disease. Consult with your physician before starting any weight-loss or fitness program