nutrition 2004.pdf

8/18/2019 Nutrition 2004.pdf

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Nutritional EducationNutritional Educationfor Wrestling Coachesfor Wrestling Coaches

(MHSAA, NWCA)(MHSAA, NWCA)

James Fast ATC, NSCAJames Fast ATC, NSCA--CPT CPT

Eaton Rapids, MI 48827Eaton Rapids, MI 48827(517) 420(517) 420 –– 86948694

EE--mailmail -- [email protected] [email protected]


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Program GoalProgram Goal

To educate and informTo educate and informwrestling coacheswrestling coaches

Help coaches to developHelp coaches to develop

a resource on nutritiona resource on nutrition To promote optimumTo promote optimum

performance forperformance for

wrestlers through safewrestlers through safeand healthy nutrition.and healthy nutrition.


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ContentContent

Over viewOver view

HydrationHydration

NutrientsNutrients CarbsCarbs, proteins, fats, vitamins and minerals, proteins, fats, vitamins and minerals

SupplementsSupplements

Putting it all togetherPutting it all together


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Training Nutrition

What is involved?

Genetics


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Weight Control

Adolescent Athlete ____________________

ONE OF WRESTLER’SGREATEST CHALLENGES!

+


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How have wrestlers initiallyHow have wrestlers initially

made weight?made weight?

RESTRICTEDFOOD INTAKE

DECREASEDFLUID INTAKE

STRENUOUS

EXERCISE

STARVATIONDIET


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Performance outcomes

•WEAKNESS•LETHARGY

•DECREASEDCONCENTRATION

•SEMISTARVATION


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Nutrition and why is itNutrition and why is it

important?important?

Without nutrients the bodyWithout nutrients the body

malfunctionsmalfunctions With a well balanced nutritionalWith a well balanced nutritional

program, the body will perform at itsprogram, the body will perform at itsbestbest


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Hydration and why is itHydration and why is it

important?important? Without food?Without food?

About two monthsAbout two months

Without water?Without water? Lucky to last two weeksLucky to last two weeks

Second most abundant element in the bodySecond most abundant element in the bodynext to carbon.next to carbon.

Water is the most important nutrient forWater is the most important nutrient for your body. your body.

You must have water to burn calories.You must have water to burn calories. You will decrease your metabolism if you doYou will decrease your metabolism if you do

not drink enough fluid.not drink enough fluid.


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Water lostWater lost

2 cups through breathing2 cups through breathing

2 cups through perspiration2 cups through perspiration 6 cups through urine and bowel6 cups through urine and bowel

movementmovement

10 cups through exercise10 cups through exercise


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How much water?How much water?

.6.6 -- .7 ounces per pound of body weight.7 ounces per pound of body weightto maintain hydrationto maintain hydration

Extra with exerciseExtra with exercise Ideal way to measure is:Ideal way to measure is:

Change in body weight before and afterChange in body weight before and after

practice.practice. 1616 –– 20oz for every pound lost20oz for every pound lost


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When to drinkWhen to drink……

Drink before you areDrink before you are

thirsty.thirsty. Drink during activityDrink during activity

Drink after activityDrink after activity

Water has noWater has noadverse effects onadverse effects on

performance.performance. Rarely one can notRarely one can not

get too much water.get too much water.


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Components of nutritionComponents of nutrition

CarbohydratesCarbohydrates

ProteinsProteins FatsFats

VitaminsVitamins

MineralsMinerals


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NutritionNutrition

CarbohydratesCarbohydrates ProteinsProteins FatsFats

VitaminsVitamins

MineralsMinerals


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CarbohydratesCarbohydrates(Most miss understood)(Most miss understood)


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Number one sourceNumber one source

of energy for allof energy for allbodily function.bodily function.

Body storageBody storage Liver (100g)Liver (100g) Muscles (325g)Muscles (325g)

Blood (15Blood (15--20)20)

1gram gives off 41gram gives off 4caloriescalories


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Types of CarbohydratesTypes of Carbohydrates

SimpleSimple

Carbohydrates

ComplexComplex

CarbohydratesCarbohydrates Carbohydrates


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Simple CarbohydratesSimple Carbohydrates

Good tastingGood tasting

To much can be badTo much can be bad Why?Why?

Hyper / hypoglycemiaHyper / hypoglycemia


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Balance

Hyperglycemia

Hypoglycemia

Insulin

Glucagon

Insulin Insulin

Glucagon

High

Low

Time


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Simple CarbohydratesSimple Carbohydrates(simple sugar)(simple sugar)

SugarsSugars Glucose (dextrose)Glucose (dextrose)

Used for energyUsed for energy Stored as glycogenStored as glycogen Can be converted to fatCan be converted to fat

FructoseFructose

GalactoseGalactose SucroseSucrose MaltoseMaltose Artificial sugarsArtificial sugars

SaccharinSaccharin Aspertame (nutriasweet)Aspertame (nutriasweet) Aciculae (Aciculae (sunettesunette)) SucraloseSucralose


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SimpleSimple CarboCarbo (cont.)(cont.)

Where can we findWhere can we find

these items?these items? Table sugarTable sugar

FruitsFruits

Candy barsCandy bars Soda popSoda pop

Fruit juicesFruit juices

Fruit punchFruit punch Sports drinksSports drinks


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Complex CarbohydratesComplex Carbohydrates

Not so tastyNot so tasty

The best for youThe best for you GlycogenGlycogen

Brakes down intoBrakes down intoglucose for energyglucose for energy

Vitamin B, Minerals,Vitamin B, Minerals,

Fiber and proteinFiber and protein


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Sources of carbohydrateSources of carbohydrate

BreadsBreads

Cereals (hot & cold)Cereals (hot & cold) Grains of all kindsGrains of all kinds

PastaPasta

FruitsFruits bananasbananas applesapples

pears etc.pears etc.

““VegetablesVegetables”” potatoes & otherpotatoes & other

tuberstubers beansbeans


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CarbCarb. intake recommendations. intake recommendations

66--8 g/kg/day (10 for some8 g/kg/day (10 for some

athletes)athletes) Up to 600 g per day.Up to 600 g per day.

Thereafter little benefitThereafter little benefit

Skeletal muscle stores glycogenSkeletal muscle stores glycogenat the highest rate up to 2at the highest rate up to 2hours after exercisehours after exercise

100 g (400 kcal) should be100 g (400 kcal) should beconsumed 15 to 30 minutesconsumed 15 to 30 minutesafter exerciseafter exercise

100 g every 2100 g every 2 -- 4 hours4 hoursthereafterthereafter

H hH h bb d tld tl


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How muchHow much carbscarbs does a wrestlerdoes a wrestler

need?need?

ExampleExample 45kg X 8 =360g/day.45kg X 8 =360g/day.

1440cal per day

RoughRoughestimationestimation Total cal.Total cal.

Take bodyTake bodyweight in kg andweight in kg andmultiply by 6multiply by 6 –– 8

1440cal per day

8

H l i b dH l i b d


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How may calories are burnedHow may calories are burned

during a two hour practice?during a two hour practice?

About 1200 caloriesAbout 1200 calories(600cal/hour)(150g/hr)(600cal/hour)(150g/hr) Add this back into the figure 1900 +Add this back into the figure 1900 +

1200 = 3100 total calories per day1200 = 3100 total calories per day TotalTotal carbscarbs

.50 X 3100cal = 1550cal. (387.5g).50 X 3100cal = 1550cal. (387.5g) .60 X 3100cal = 1860cal. (465g).60 X 3100cal = 1860cal. (465g)


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NutritionNutrition

HydrationHydration


ProteinsProteins FatsFats

VitaminsVitamins

MineralsMinerals


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FunctionFunction

Primarily for the growth and repair ofPrimarily for the growth and repair ofbody tissues.body tissues.

Used for fuel when absolutely necessary.Used for fuel when absolutely necessary. Found in all cell structure in the humanFound in all cell structure in the human

body.body.

Brain, Blood, muscle, heart, liver, and glands.Brain, Blood, muscle, heart, liver, and glands. Negative effects of eating excess proteinNegative effects of eating excess protein

include potential liver and kidney damage,include potential liver and kidney damage,dehydration, loss of calcium into thedehydration, loss of calcium into theurine, and protein stored as fat.urine, and protein stored as fat.

1 gram gives 4 calories1 gram gives 4 calories

Practical ImplicationsPractical Implications


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Practical ImplicationsPractical ImplicationsEstimated dietary protein needs of sedentary individualsEstimated dietary protein needs of sedentary individuals

and athletes and athletes

RDA = 0.8 g/kg/day or 56 g for sedentaryRDA = 0.8 g/kg/day or 56 g for sedentary

individual (actual intake in U.S. is ~90individual (actual intake in U.S. is ~90g/day).g/day). Strength athletes need about 1.4 g/kg/dayStrength athletes need about 1.4 g/kg/day

to stay in nitrogen balance (1.6to stay in nitrogen balance (1.6--1.71.7g/kg/day, safety margin added).g/kg/day, safety margin added). Endurance athletes need 1.2Endurance athletes need 1.2--1.4 g/kg/day.1.4 g/kg/day.

Most athletes can obtain the added proteinMost athletes can obtain the added proteinby ensuring that protein intake is ~15%by ensuring that protein intake is ~15%total energy intake, using foods from thetotal energy intake, using foods from the

traditional food supply (supplements nottraditional food supply (supplements notneeded).needed).


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How Much protein?How Much protein?

Sedentary individualSedentary individual .8.8 -- .9g/kg/day.9g/kg/day

AthletesAthletes 1.61.6 –– 1.7g/kg/day

Example:Example:

45 X 1.6 = 72g/day45 X 1.6 = 72g/day 288cal/day288cal/day

1.7g/kg/day

PROTEINPROTEIN


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PROTEINPROTEIN

SOURCESSOURCES LegumesLegumes

soybeans (complete)soybeans (complete)

peaspeas peanutspeanuts beansbeans

GrainsGrains ricerice wheatwheat corncorn oats etc.oats etc.

Nuts/seedsNuts/seeds almondsalmonds pecanspecans sunflower seeds etc.sunflower seeds etc.

Dairy productsDairy products milkmilk

cheesecheese

yogurt yogurt

EggsEggs

FishFish

Chicken/poultryChicken/poultry

BeefBeef


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NutritionNutrition

HydrationHydration


ProteinsProteins

FatsFats VitaminsVitamins

MineralsMinerals


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FunctionFunction

Cushions and protects the organsCushions and protects the organs

Carries vitamins A, D, E, and KCarries vitamins A, D, E, and K Concentrated energy source for theConcentrated energy source for the

bodybody 1gram gives 9 calories1gram gives 9 calories


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Energy source?Energy source?

Fat cannot be converted to energy asFat cannot be converted to energy as

fast as carbohydrates because itfast as carbohydrates because itrequires a lot of oxygen to burn.requires a lot of oxygen to burn.

This means that fat is not a significantThis means that fat is not a significantsource of energy for shortsource of energy for short -- term, highterm, high--intensity exercises such as wrestling.intensity exercises such as wrestling.


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Fat intakeFat intake

2020 –– 30% of the total caloric intake30% of the total caloric intake

3100 X .20 = 620 cal (69g)3100 X .20 = 620 cal (69g)


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Fat is goodFat is good

Good Fat?Good Fat? NaturalNatural

DairyDairy

NutsNuts FishFish

MeatMeat

Oils (olive, flaxseed)Oils (olive, flaxseed) Omega 3 and 6

Bad Fat?Bad Fat? Any oils that is aAny oils that is a

solid at room temp.solid at room temp. Hydrogenated oilsHydrogenated oils

Omega 3 and 6


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NutritionNutrition

HydrationHydration


ProteinsProteins

FatsFats

VitaminsVitamins MineralsMinerals

Vi i


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VitaminsVitamins

Help regulate metabolic reactions (startHelp regulate metabolic reactions (start

the body)the body) No caloric valueNo caloric value

Body can not make themBody can not make them Must be obtained through the diet orMust be obtained through the diet or

supplementationsupplementation

VVi i


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VitaminsVitamins

Two typesTwo types WaterWater--soluble vitaminssoluble vitamins FatFat--soluble vitaminssoluble vitamins

W l bl i iW t l bl it i


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Water soluble vitaminsWater soluble vitamins

Absorbed directly into the blood streamAbsorbed directly into the blood stream

Not stored in the bodyNot stored in the body Must be replenished daily or withinMust be replenished daily or within

several daysseveral days Vitamin B complexVitamin B complex

Thiamin, riboflavin, niacin, pyridoxine,Thiamin, riboflavin, niacin, pyridoxine,cobalamincobalamin,, pantothnecpantothnec acid, folic acid,acid, folic acid,biotinbiotin

Vitamin CVitamin C

F t l bl it iF t l bl it i


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Fat soluble vitaminsFat soluble vitamins

Require fats/oil to be absorbedRequire fats/oil to be absorbed

Not needed on a daily basesNot needed on a daily bases Stored in the liver and fat cellsStored in the liver and fat cells

(subcutaneous)(subcutaneous)

Vitamins A, D, E, and KVitamins A, D, E, and K

N t itiN t iti


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NutritionNutrition

HydrationHydration


ProteinsProteins

FatsFats

VitaminsVitaminsMineralsMinerals

Mi lMi l


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MineralsMinerals

Chemical elements that can not beChemical elements that can not be

synthesized by the bodysynthesized by the body Assist enzymes in all body functionAssist enzymes in all body function Building materials for bones, teeth,Building materials for bones, teeth,

tissue, muscles, blood, and nerve cellstissue, muscles, blood, and nerve cells Major mineralsMajor minerals

the body requires 100mg/day or morethe body requires 100mg/day or more Trace mineralsTrace minerals

the body requires 100mg/day or lessthe body requires 100mg/day or less



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(Performance Enhancer)(Performance Enhancer) Unregulated industryUnregulated industry

from FDAfrom FDA

A billion dollar industry A billion dollar industry

Unsure of what youUnsure of what you

are getting in theare getting in the

packagepackage

Amount Amount

WarningWarning – – ““NotNot

intended forintended forindividuals under theindividuals under the

age of 18.age of 18.””

No studies done withNo studies done withour age group.our age group.



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SupplementsSupplements(Performance Enhancer)(Performance Enhancer)

MultivitaminsMultivitamins Protein Power?Protein Power? Ephedrine products??Ephedrine products??

Fat BurnerFat Burner Increase metabolic rateIncrease metabolic rate Rip Fuel?Rip Fuel?

Increase energyIncrease energy CaffeineCaffeine

Red Bull?Red Bull? CreatineCreatine Monohydrate?Monohydrate?

Enhance performance in highEnhance performance in highintensity short term physicalintensity short term physicalactivitiesactivities

HMB (BetaHMB (Beta HyroxyHyroxy MethylbutyrateMethylbutyrate)) May increase lean muscle massMay increase lean muscle mass

Glutamine?Glutamine? Maintain muscle mass and immuneMaintain muscle mass and immune

systemsystem

R din N t iti n l L b lsReading Nutritional Labels


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Reading Nutritional LabelsReading Nutritional Labels

Serving size?Serving size?

Serving per content?Serving per content? Total Calories?Total Calories? Fats?Fats? Carbohydrates?Carbohydrates?

Simple/complexSimple/complex

Protein?Protein? Calories to gram conversion?Calories to gram conversion?


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Nutritional LabelNutritional Label


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Nutritional LabelNutritional Label

Serving SizeServing Size

CaloriesCalories Total CarbohydratesTotal Carbohydrates

ProteinProtein FatFat

Calories/gramCalories/gram FatFat –– 9,9, CarbCarb..-- 4, Protein4, Protein -- 44

Putting it all together


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Putting it all togetherPutting it all together

Many Factors to considerMany Factors to consider


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Many Factors to considerMany Factors to consider

Genetic backgroundGenetic background

Metabolic rateMetabolic rate Nutritional status and habitNutritional status and habit

AthleteAthlete’’s physical conditions physical condition GenderGender

AgeAge Individual WeightIndividual Weight

Calories calories calories?Calories calories calories?


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Calories, calories, calories?Calories, calories, calories?

Average AdolescentAverage Adolescent

malemale 1515 –– 19 calories per19 calories per

pound per day topound per day tomaintain.maintain.

In a two hourIn a two hour

practicepracticeapproximately 1200approximately 1200calories uses

Average adolescentAverage adolescent

femalesfemales 1212 –– 17 calories per17 calories per

pound per day topound per day tomaintainmaintain

In a two hourIn a two hour

practicepracticeapproximately 1200approximately 1200calories usescalories uses calories uses

Total caloric needsTotal caloric needs


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Total caloric needs.Total caloric needs.

x 19 =x 19 = ____A_______ ____A_______ WeightWeight Approximate number ofApproximate number of

calories your body needs tocalories your body needs tomaintain itmaintain it’’s weights weight

______ ______ AA _____ _____ + 1200 =+ 1200 = ______________ ______________ Caloric need to maintainCaloric need to maintain

INCREASE TO GAIN / DECREASE TO LOSE.INCREASE TO GAIN / DECREASE TO LOSE.

How much Water?How much Water?


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How much Water?How much Water?

Weight X .04 = pound of water lostWeight X .04 = pound of water lost

Pound of water lost X 2 = cups of waterPound of water lost X 2 = cups of waterneededneeded

100 X .04 = 4

4 X 2 = 8 cups

How many calories?How many calories?


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How many calories?How many calories?

Males:Males: 100lb. X 19 = 1900cal100lb. X 19 = 1900cal

To maintain weightTo maintain weightwithout exercisewithout exercise

With exerciseWith exercise 1900 + 1200 =1900 + 1200 =

3100cal/day3100cal/day

Increase to gain /Increase to gain /Decrease to lose

Females:Females: 100lb. X 17 = 1700cal100lb. X 17 = 1700cal

To maintain weightTo maintain weightwithout exercisewithout exercise

With exerciseWith exercise 1700 + 1200 =1700 + 1200 =

2900cal/day2900cal/day

Increase to gain /Increase to gain /Decrease to loseDecrease to lose Decrease to lose

To Gain or Lose?To Gain or Lose?


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To Gain or Lose?To Gain or Lose?

One pound of fat has 3500 caloriesOne pound of fat has 3500 calories

(389g)(389g) Healthy weight lostHealthy weight lost

11 –– 1.5lb. Per week1.5lb. Per week Taking in 500cal.Taking in 500cal. LessLess per dayper day

Exercises (strength training + aerobic exercise)Exercises (strength training + aerobic exercise)

Healthy weight gainHealthy weight gain 11 –– 1.5lb. Per week1.5lb. Per week

Taking in 500calTaking in 500cal MoreMore per dayper day

Strength training programStrength training program

Nutrition neededNutrition needed


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Nutrition neededNutrition needed

Male with 1900Male with 1900caloriescalories

••60%60%carbohydratescarbohydrates

••1140 cal1140 calfromfrom carbscarbs••285 grams285 grams

20% protein20% protein380 cal from380 cal from

proteinprotein95 grams95 grams

20% fat20% fat380 cal380 calfrom fatfrom fat42 grams42 grams

Hydration through out the dayHydration through out the day

Guidelines for optimalGuidelines for optimal


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performanceperformance Eat a balancedEat a balanced

breakfastbreakfast

Drink plenty of waterDrink plenty of water Eat a variety of foodsEat a variety of foods

(food pyramid)(food pyramid) Avoid eating too muchAvoid eating too much

fatty foodsfatty foods Eat foods with adequateEat foods with adequate

complex carbohydratescomplex carbohydratesand fiberand fiber

Avoid too much sugarAvoid too much sugar Avoid too much sodiumAvoid too much sodium

(salt)(salt)

Eat 30Eat 30 –– 60 minutes60 minutespost exercise

1. Education1. Education

2. Start early (post2. Start early (postseason)season)

3. Gradual3. Gradual

ProgressionProgression 4. Consistency4. Consistency

Eating habitEating habit Training routineTraining routine

post exercise

A Day EventsA ay ventsAthletes should consider the amountAthletes should consider the amountof time between eating and performanceof time between eating and performance

h h f d ll dh h i f d ll d


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when choosing foods at all daywhen choosing foods at all dayevents. Suggested preevents. Suggested pre--event foodsevent foods

include the following:include the following:

Three To Four Hours BeforeThree To Four Hours Before

fruit juices and fresh fruit, andfruit juices and fresh fruit, and breads, bagels or muffins, andbreads, bagels or muffins, and a light spread of peanut butter ora light spread of peanut butter or slice of cheese for breads, or aslice of cheese for breads, or a light spread of cream cheese orlight spread of cream cheese or butter for bagels and/orbutter for bagels and/or bowl of cereal with low fat milkbowl of cereal with low fat milk

Four Hours Or More BeforeFour Hours Or More Before

. sandwich with 2 slices of bread. sandwich with 2 slices of bread

and 2 ounces of lean meat, andand 2 ounces of lean meat, and

. fresh fruit, and. fresh fruit, and . fresh vegetables, and. fresh vegetables, and . Low fat milk

One Hour Or Less BeforeOne Hour Or Less Before

fruit and vegetable juices such asfruit and vegetable juices such as orange, tomato or vorange, tomato or v--a juices,a juices, and/or fresh fruit such as apples,and/or fresh fruit such as apples,

watermelon,watermelon, peaches, grapes orpeaches, grapes or oranges.oranges.

Two To Three Hours BeforeTwo To Three Hours Before

fruit juices and fresh fruit, and/orfruit juices and fresh fruit, and/or breads, bagels or muffins, with abreads, bagels or muffins, with a

limited amount of butter or creamlimited amount of butter or cream cheese.cheese.

. Low fat milk

Training ProgramTraining Program


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Training ProgramTraining Program

Strength trainStrength train

3 days / week3 days / week

Endurance work / Conditioning exerciseEndurance work / Conditioning exercise 22 –– 3 times per week3 times per week

Drink plenty of water throughout theDrink plenty of water throughout thedayday

Monitor weight monthly?Monitor weight monthly?


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CommitmentCommitment


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The decision you make will affect your wrestlers and their lifestyle

for several months if notforever!


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In order to not just survive, but toIn order to not just survive, but tothrive as a sport, we must saythrive as a sport, we must say

goodbye to the days of the sauna,goodbye to the days of the sauna,sweat boxes, rubber suits andsweat boxes, rubber suits and

semi starved athletes.semi starved athletes.


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MaintainingMaintaining

OptimalOptimalPerformancePerformance

is a victoryis a victorynot only onnot only on

the mat butthe mat butoff the mat.off the mat.

The sport of wrestling isThe sport of wrestling is


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The sport of wrestling isThe sport of wrestling ischanging.changing.


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ARE YOU?


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Wrestlers canWrestlers canwrestle, eatwrestle, eatand win!and win!

E E


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WRESTLE WRESTLE

ReferencesReferences


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Cook booksCook books 1.1. AllAll--American LowAmerican Low--Fat Meals in MinutesFat Meals in Minutes: M.J. Smith,: M.J. Smith,

DCI Publishers, 1990.DCI Publishers, 1990.

2.2. American Heart Association LowAmerican Heart Association Low--Salt CookbookSalt Cookbook::Edited by Rodman D. Starke andEdited by Rodman D. Starke and

Mary Winston. Times Books, 1990.Mary Winston. Times Books, 1990.

3.3. CookingCooking alIaalIa HeartHeart: Linda: Linda HachfeldHachfeld and Betsyand BetsyEykynEykyn,, AppletreeAppletree Press, 1991.Press, 1991.

4.4. Eating on the RunEating on the Run:: TribbleTribble, Evelyn: Leisure Press,, Evelyn: Leisure Press,Champaign, IL, 1992.Champaign, IL, 1992.

5.5. LowLow--Cholesterol CuisineCholesterol Cuisine: Anne Lindsay, Morrow,: Anne Lindsay, Morrow,1992.1992.

6.6. LowLow--Fat. LowFat. Low--Cholesterol CookbookCholesterol Cookbook: American: AmericanHeart Association Random House 1989.Heart Association Random House 1989.



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7.7. Lunches to GoLunches to Go: Jeanette Miller and Elisabeth: Jeanette Miller and ElisabethSchafer, JEM Communications, 1992.Schafer, JEM Communications, 1992.

8.8. Quick & Healthy Recipes and Ideas for People WhoQuick & Healthy Recipes and Ideas for People WhoSay They Don't Have Time toSay They Don't Have Time to Cook Healthy Meals: Brenda J.Cook Healthy Meals: Brenda J. PonichteraPonichtera, 1991., 1991.

9.9. Skimming the FatSkimming the Fat: American Dietetics Association,: American Dietetics Association,1992.1992. 10.10. The American Cancer Society CookbookThe American Cancer Society Cookbook: Anne: Anne

Lindsay, S & S Trade, 1990.Lindsay, S & S Trade, 1990. 11.11. The Guiltless Gourmet Goes EthnicThe Guiltless Gourmet Goes Ethnic: Judy: Judy GilliardGilliard

and Joy Kirkpatrick, DCIand Joy Kirkpatrick, DCI Publishers, 1990.Publishers, 1990.



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Nutrition AnalysisNutrition Analysis 1.1. Bowes & Church Food Values of PortionsBowes & Church Food Values of Portions

CommonlyUsedCommonlyUsed:: 17th Ed. Pennington,17th Ed. Pennington, Jean: Harper & Row: New York, 1998.Jean: Harper & Row: New York, 1998. SoftwareSoftware 1.1. BonBon AppetitAppetit SoftwareSoftware: 9215: 9215 YoureeYouree Drive,Drive,

Shreveport, LA 71115Shreveport, LA 71115 2. Diet Analysis Software: 12. Diet Analysis Software: 1--800800--747747--44574457 3.3. DINE Systems. IncDINE Systems. Inc.: 586 N. French Road, Suite 2,.: 586 N. French Road, Suite 2,

Amherst, NY 14228Amherst, NY 14228 4.4. NN--Squared Computing: Nutritionist IV ProgramSquared Computing: Nutritionist IV Program::3040 Commercial St. SE, Salem, OR3040 Commercial St. SE, Salem, OR

97302 .97302 .



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VideosVideos 1.1. Body Culture: A Sports Nutrition ProgramBody Culture: A Sports Nutrition Program

for High School Athletesfor High School Athletes: National Live: National Live

Stock and Meat BoardStock and Meat Board (includes handouts).(includes handouts). 2.2. Eating Healthy for SportsEating Healthy for Sports: CNN, Turner: CNN, Turner

Multimedia, 1992 (includes discussionMultimedia, 1992 (includes discussion questions).questions). 3.3. The Inside Edge: Western Dairy CouncilThe Inside Edge: Western Dairy Council,,

1992 (includes handouts).1992 (includes handouts). 4.4. Winning Sports Nutrition: The TrainingWinning Sports Nutrition: The Training

DietDiet: Arizona Cooperative Extension Service,: Arizona Cooperative Extension Service,

1994.1994.



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5.5. Wrestling With NutritionWrestling With Nutrition: Wisconsin: WisconsinInterscholastic Athletic Assn., StevensInterscholastic Athletic Assn., Stevens

Point,1990.Point,1990. 5.5. Maximizing Performance Through HealthyMaximizing Performance Through Healthy

EatingEating: National Wrestling Coaching: National Wrestling CoachingAssociation, Manheim, PA 2001Association, Manheim, PA 2001--2002.2002.

7.7. Championship Performance & Safe WeightChampionship Performance & Safe Weight

ManagementManagement: National Wrestling Coaching: National Wrestling CoachingAssociation, Manheim, PA 2001Association, Manheim, PA 2001--2002.2002.



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Coaches' ReferencesCoaches' References 1.1. Coaches Guide to Nutrition and Weight ControlCoaches Guide to Nutrition and Weight Control::EisenmanEisenman, Patricia; Johnson, Stephen,, Patricia; Johnson, Stephen,

and Benson, Joan. Leisure Press: Champaign, IL 1990.and Benson, Joan. Leisure Press: Champaign, IL 1990. 2.2. Exercise Physiology: Energy, Nutrition. and HumanExercise Physiology: Energy, Nutrition. and HumanPerformancePerformance:: McArdleMcArdle, William;, William; KatchKatch, Frank; and, Frank; and KatchKatch, Victor. Lea and, Victor. Lea and FebigerFebiger..

Malvern, PA, 1991.Malvern, PA, 1991. 3.3. Food Power: A Coach's Guide to ImprovingFood Power: A Coach's Guide to Improving

PerformancePerformance: National Dairy Council. Rosemont, IL: National Dairy Council. Rosemont, IL1994. (includes handouts) Obtain from United Dairy1994. (includes handouts) Obtain from United DairyIndustry of Michigan, 800Industry of Michigan, 800--241241--6455.6455.



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4.4. Helping Athletes with Eating DisordersHelping Athletes with Eating Disorders::Ron A. Thompson and RobertaRon A. Thompson and Roberta TrattnerTrattner

Sherman, 1993.Sherman, 1993.

5.5. Power FoodsPower Foods: Applegate, Liz, Rodale Press,: Applegate, Liz, Rodale Press,

EmmansEmmans, PA, 1991., PA, 1991. 6.6. Sports Nutrition: Sports andSports Nutrition: Sports and

Cardiovascular Nutritionists (SCAN):Cardiovascular Nutritionists (SCAN):

American DieteticAmerican Dietetic Association: Chicago, 1993.Association: Chicago, 1993.



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7.7. Sports Nutrition for the 90'sSports Nutrition for the 90's:: BerningBerning, Jacqueline;, Jacqueline;and Nelson Steen, Suzanne, Aspenand Nelson Steen, Suzanne, Aspen

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8.8. Sports Nutrition Guidebook: Eating to Fuel YourSports Nutrition Guidebook: Eating to Fuel YourActive LifestyleActive Lifestyle: Clark, Nancy,: Clark, Nancy,

Leisure Press, Champaign, IL 1997, 2nd Ed.Leisure Press, Champaign, IL 1997, 2nd Ed. 9.9. Sports Science ExchangeSports Science Exchange: A collection of articles: A collection of articlesrelated to sports.related to sports. Gatorade Sports Science Institute P.O. Box 9005Gatorade Sports Science Institute P.O. Box 9005

Chicago, IL 60604Chicago, IL 60604--90059005 10.10. Fuel for Young Athletes: Essential foods andFuel for Young Athletes: Essential foods and

fluids for future champions:fluids for future champions: LittLitt, Ann, Human, Ann, HumanKinetics, Champaign, IL 2004Kinetics, Champaign, IL 2004

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