Refuel Manual

 

Wildcat Strength

REFUEL Model  

To  RESTORE  and  BUILD  our  student-­‐athlete’s  bodies  to  MAXIMIZE  PERFORMANCE  and  DECREASE  INJURY  so  they  are  able  to  COMPETE  at  the  HIGHEST  LEVEL.  

 

REFUEL: R emember Breakfast

1. Aids  in  Proper  Brain  Functioning  2. Helps  to  Jump  Start  Our  Metabolism  3. Refills  Empty  Carbohydrate  Stores  

 

E at Every 3-4 Hours 1. Provides  Energy  2. Boost  Metabolism  3. Improves  Lean  Mass  

 

F requently Hydrate 1. Biggest  Impact  on  Performance  2. Water  makes  up  60%  of  Body  Wt  &  75%  Muscle  3. Key  Substance  for  Proper  Functioning  of  Every  Major  System  in  Our  Body  

 

U tilize Sleep & Recovery 1. Improves  Athletic  Performance  2. Decreases  Injury  &  Illness  3. Improves  Mental  &  Emotional  Stability  4. Aim  for  at  least  6-­‐8  hours  

 

E at Fruits and Veggies 1. Most  Nutrient  Dense  Foods  2. Biggest  &  Best  Source  of  Vitamins  &  Minerals  3. Natural  Energy  Source  

 

L ean Protein 1. Key  Nutrient  in  Building  Muscle  2. Repairs  Our  Bodies  From  Intense  Training  &  Competition  3. Helps  To  Build  A  Stronger  Immune  System  

   

       

 

   

                                                                     

     

     

     

         

     

R Remember Breakfast

Try some of these helpful Breakfast tips

Breakfast  is  the  most  important  meal  for  people  trying  to  gain  muscle.    Without  breakfast,  we  burn  muscle  for  energy.  

Eating  breakfast  kick-­‐starts  our  metabolism.    Regularly  skipping  

breakfast  will  cause  us  to  store  energy  as  fat  

more  often.  

Eating  breakfast  shortly  after  waking  sends  glucose  

to  the  brain,  helping  increase  energy  and  

alertness.                                                                                                                                                                                    

Fruit  Veg  (omelet)  Dried  Fruit  

Juice  Smoothies  

                                                                                                                                                                   

Eggs  Egg  White  

Chicken  Breast  Ham  Bacon  Sausage  

Greek  Yogurt  Cottage  Cheese  

Milk  Chocolate  Milk  

Soy  Milk  Cheese  Yogurt  

 

Bread/Toast  Tortilla  Oatmeal  Cereal  Grits  

Potatoes  Waffle  Pancake  

Eating  breakfast  helps  to  supply  fuel  for  the  

day.    If  we  don’t,  we  are  running  on  “E”  and  will  be  low-­‐energy  and  fatigue  quickly.    

Elements of a Quality Breakfast

Fruit / Veggies Protein Dairy Starch

 

     

   

                                                                                     

         

Eating  often  boosts  metabolism.  Eating  every  3-­‐4  hours  

ensures  your  body  that  it  won’t  starve.    

Eating  often  provides  energy.  Your  body  has  to  burn  fuel  to  convert  it  to  useable  energy.  Really  

hungry  at  night  =  not  eating  often  enough  throughout  

the  day.  

Eating  often  improves  lean  mass.  Not  eating  often  =  body  using  muscle  for  energy  rather  than  fat.    

Glucose  (sugar)  in  food  helps  keep  your  body  stay  focused  and  calm.  If  you  don’t  eat  often,  blood  sugars  fall  and  cause  irritability  and  

agitation.  

E Eat Every 3-4 hours

Tips on Healthy Snacking

• Single  serving  veggies  • Individual  Cereal  • Energy  Bars  • Trail  Mix  • Fresh  Fruit  • Yogurt  • Fruit  Cups  • Peanuts  • V8  Juice  • Powerade/Gatorade  

 

     

                           

                                               

                         

F Frequently Hydrate

Lack  of  hydration  makes  the  heart  work  harder  to  pump  blood  through  the  body.    This  makes  your  workouts  feel  harder  than  they  are.  

Muscles  are  80%  water.  Hydration  is  needed  for  

muscle  function.    Replace  water  losses  for  recovery  and  reduced  

soreness.  

Dehydrated  muscles  are  at  a  higher  risk  of  injury.    Dehydrated  

muscles  lead  to  cramps,  spasms,  pulls  and  tears.  

Hydration  is  needed  for  body  temperature  

control  during  exercise.    If  body  temperature  gets  too  high,  fatigue  

sets  in.  

Tips on how to stay properly Hydrated

 

         

       

                                                                                       

U Utilize Sleep & Recovery

Improves  athletic  performance.  Little  rest  =  overtraining  &  decreased  

muscle  mass.  Overtraining  can  weaken  the  strongest  athletes.  

Rest  decreases  risk  of  injury  by  allowing  muscles  to  repair,  rebuild  and  strengthen.  Rest  also  strengthens  immune  

system.  

Improves  mental  and  emotional  stability.  REM  

(rapid  eye  movement)  stage  of  sleep  enhances  learning  and  memory.  Interruption  affects  stress  hormones  

negatively.  

Human  Growth  Hormone  is  produced  most  during  sleep.  HGH  helps  with  increased  performance  and  lean  

muscle  mass.  

Tips on proper Rest & Recovery

 

         

             

                           

                         

     

E Eat Fruits & Veggies

Fruits  and  veggies,  especially  berries,  are  

great  sources  of  antioxidants,  which  help  with  recovery,  

stress,  and  immunity.  

Incorporate  a  wide  variety  of  fruits  and  veggies  to  make  sure  you  get  your  days’  

worth  of  vitamins  and  minerals.  

Fruits  and  veggies  are  high  in  fiber,  which  is  

important  for  digestive,  and  heart  health.  

The  carbohydrates  found  in  fruits  and  

vegetables  are  natural  energy  sources.  

Bell  Peppers  Eggplant  Zucchini  Tomatoes  Radishes  

Green  Beans  

Berries  Cherries  

Watermelon  Cantaloupe  Peaches  Plums  

Tips to get more Fruits and Veggies in your diet

Fruits  and  veggies  are  great  in  any  form.    Try  for  fresh  in  the  summer  months  while  produce  is  at  the  peak  of  freshness.    Frozen  and  canned  are  great  too!  

 

         

   L Lean Protein

Tips to get more Lean Protein in your diet

3  oz  cooked  chicken  breast   1  oz  sliced  turkey  breast     2  tbsp  peanut  butter    

Repairs  our  bodies  after  intense  training  and  competition.  1  gram  protein  per  pound  of  body  weight  will  help  with  muscle  repair.  

Helps  to  build  a  stronger  immune  system.  Protein  helps  generate  large  

amounts  of  immune  cells  to  help  your  body’s  antibody  

defense  mechanism.  

Keeps  you  feeling  fuller  for  longer  periods  of  

time.  It  takes  longer  for  your  body  to  digest  

protein.  

Eggs  Egg  Whites  

Cottage  Cheese  Sunflower  Seeds  

Chickpeas  

White  Meat  Chicken  Fish  

Black  Beans  Soy  (Tofu)  

String  Cheese    

Consume

within 30

min post

1  oz  meat  =  7g  Protein    

Protein  is  a  key  nutrient  in  building  muscle.  Protein  is  made  up  of  amino  acids.  Without  amino  acids,  it  is  

impossible  to  build,  repair  or  maintain  muscle  tissue.  

Consume

within 30

Consume

protein