Week 7: Performance Nutrition: “What to eat and Why”

Food Guide Pyramid

• developed by USDA

• gives good visual message

• servings rather than calories, vitamins, minerals

Complex Carbohydrates (CHO) (6-11/day)

• the BEST choices for fueling muscles

(and promoting good health)

• protect against muscle fatigue

• reduce problems with constipation

• help with weight reduction

(if dietary fat and calories are controlled)

Complex CHO Sources

• pasta• rice• potatoes• vegetables (peas,

corn)• beans (chili, baked,

or lentils)

• breads and rolls• muffins and bagels• crackers and pretzels• hot and cold cereals• pancakes and

waffles• fruit (fresh, canned,

or dried)

Proteins (2-3/day)(meat, seafood, eggs, poultry,

legumes)

• provide amino acids to build and repair

• assure proper muscle development

• reduce risk of iron-deficiency anemia

• used for energy only if glycogen stores are depleted

• Excess amounts DO NOT enhance gains in muscle strength

Dairy Products (3-4/day)

• maintain strong bones – (children need Ca for growth; adults need Ca to

maintain the strength of their bones)– peak bone mineral Density occurs at age 30-35

• reduce risk of osteoporosis

• protect against high blood pressure

Fruits & Vegetables (2-4 & 3-5 per day)

• improve healing of injured muscles

• reduce risk of cancer, high blood pressure, constipation

• aid in post-exercise recovery

• vegetables: “nature’s vitamin supplement”

Lesson

• Evaluate your diet. What are areas that need improvement? How could you modify your current diet to meet these dietary goals?

• Send these answer to me via e-mail.

• Remember to submit your excel reports and share your experiences on the chat & message board.