What’s Eating You?What’s Eating You?

How much do you need?How much do you need?

http://nutrition.about.com/od/changeyourhttp://nutrition.about.com/od/changeyourdiet/a/calguide.htmdiet/a/calguide.htm

ExampleExample

Calories needed (no exercise)= 1900Calories needed (no exercise)= 1900 1 hour of exercise/day= 2400 calories1 hour of exercise/day= 2400 calories

What kind of calories?What kind of calories?

Carbs= (50%) x 2400= 1200 kcalCarbs= (50%) x 2400= 1200 kcal Protein= (20%) x 2400= 480 kcalProtein= (20%) x 2400= 480 kcal Healthy Fat= (30%) x 2400= 720 kcalHealthy Fat= (30%) x 2400= 720 kcal In Grams:In Grams: Carbs= (4 calories/1 carb) 300 gramsCarbs= (4 calories/1 carb) 300 grams Protein= (4 calories/1 protein) 120 gramsProtein= (4 calories/1 protein) 120 grams Healthy fat= (9 calories/1 carb) 80 gramsHealthy fat= (9 calories/1 carb) 80 grams

Should eat less than ¼ as saturated fat (20 Should eat less than ¼ as saturated fat (20 grams)grams)

CarbohydratesCarbohydrates Whole grains & complex carbohydratesWhole grains & complex carbohydrates

All All fruitsfruits & & vegetablesvegetables!! Brown riceBrown rice Brown rice pastaBrown rice pasta Potatoes (not french fries!)Potatoes (not french fries!) Whole grain cereals (cheerios, corn chex, Whole grain cereals (cheerios, corn chex,

special k, raison bran)special k, raison bran) Oatmeal (without gobs of brown sugar!)Oatmeal (without gobs of brown sugar!) Whole wheat pasta Whole wheat pasta

Whole grain pasta’s usually have over 50% whole Whole grain pasta’s usually have over 50% whole wheat & taste better than whole wheat pasta in my wheat & taste better than whole wheat pasta in my opinion!opinion!

Protein (lean)Protein (lean) TurkeyTurkey ChickenChicken Fish (salmon, shrimp, tuna, etc)Fish (salmon, shrimp, tuna, etc) beansbeans Nuts (almonds, peanuts, cashews etc- watch Nuts (almonds, peanuts, cashews etc- watch

calorie & fat content)calorie & fat content) Peanut butter (high in saturated fat so don’t eat Peanut butter (high in saturated fat so don’t eat

toooooo much)toooooo much) Red meat (same as PB)Red meat (same as PB) Protein bars (power bar recovery, myoplex, etc)Protein bars (power bar recovery, myoplex, etc) Protein powder (EAS, myoplex, etc)Protein powder (EAS, myoplex, etc) Dairy (milk, yogurt, etc)- opt for the “light” Dairy (milk, yogurt, etc)- opt for the “light”

versionsversions

HEALTHY fatsHEALTHY fats AvocadoAvocado Nuts (& nut butters)Nuts (& nut butters) Fish oil (in pill form or straight from the Fish oil (in pill form or straight from the

swimmer... Mmm salmon!)swimmer... Mmm salmon!) Pomegranate seedsPomegranate seeds Sunflower seeds, flax seeds, etcSunflower seeds, flax seeds, etc Other oils (peanut, canola, vegetable, olive Other oils (peanut, canola, vegetable, olive

etc)etc)

Tips:Tips: Eat when you’re hungry (Eating 6+ times Eat when you’re hungry (Eating 6+ times

a day is better than eating 3 whopping a day is better than eating 3 whopping meals) It keeps your insulin levels meals) It keeps your insulin levels steady instead taking you on a roller steady instead taking you on a roller coaster ride!coaster ride!

Don’t cut out your favorite foods!Don’t cut out your favorite foods! Do you love chocolate cake? Eat it! (just Do you love chocolate cake? Eat it! (just

not every night… and the piece shouldn’t not every night… and the piece shouldn’t be bigger than your hand)be bigger than your hand)

Do you love sour patch kids? Eat them! Do you love sour patch kids? Eat them! (just try to eat only the 1 serving bag… (just try to eat only the 1 serving bag… and not everyday) and not everyday)

Take smaller bites & stop eating when Take smaller bites & stop eating when you are full (unless its Thanksgiving.. you are full (unless its Thanksgiving.. Then by all means have more mashed Then by all means have more mashed potatoes!)potatoes!)

EAT BREAKFASTEAT BREAKFAST Have at least 1 nutrient packed snack Have at least 1 nutrient packed snack

before lunchbefore lunch

Lunch (pre Lunch (pre practice/game/etc)practice/game/etc) Have something w/ a good amount of Have something w/ a good amount of

carbs & protein- limit the fat (especially carbs & protein- limit the fat (especially grease)grease) PBJ sandwich + (stick to 1-2 tbsp of pb & 1 tb PBJ sandwich + (stick to 1-2 tbsp of pb & 1 tb

of jelly) on whole wheat bread + a piece of of jelly) on whole wheat bread + a piece of fruit or veggies + WATERfruit or veggies + WATER

Turkey/tuna/ham/chicken/etc sandwich (avoid Turkey/tuna/ham/chicken/etc sandwich (avoid the mayo) + fruit/veggies + WATERthe mayo) + fruit/veggies + WATER

Pretzels are a great addition to add extra Pretzels are a great addition to add extra carbs pre-workout!carbs pre-workout!

AFTER:AFTER: Within 20 minutes of activity you should Within 20 minutes of activity you should

have a recovery snack w/ both carbs & have a recovery snack w/ both carbs & protein:protein: Lara bar/ Bora bora bar/ cliff bar/ power bar Lara bar/ Bora bora bar/ cliff bar/ power bar

(all good choices) + water!(all good choices) + water! Milk!Milk!

Protein is important to build and REPAIR muslces Protein is important to build and REPAIR muslces and other tissueand other tissue

Carbs are important to replenish your glycogen Carbs are important to replenish your glycogen stores (and they taste good)stores (and they taste good)

Alcohol Alcohol 1. Dehydration1. Dehydration 2. Decrease mental acuity (focus) & reaction time 2. Decrease mental acuity (focus) & reaction time

for SEVERAL days!for SEVERAL days! 3. Decreased abililty to break down lactice acid 3. Decreased abililty to break down lactice acid

(you get sore sooner & stay sore longer)(you get sore sooner & stay sore longer) 4. Stores as fat in the body (breaks down amino 4. Stores as fat in the body (breaks down amino

acids which build proteins & turns them into fat!)acids which build proteins & turns them into fat!) 5. Disrupts your sleep cycle- which means the next 5. Disrupts your sleep cycle- which means the next

day (or more) you are tired & lethargic, and can’t day (or more) you are tired & lethargic, and can’t concentrate as well,concentrate as well,

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