NUTRITION

Unlike common people, you have uncommon goals and dreams that require 100% of your effort,
determination, and discipline. You are beginning to understand how important this is in your
physical conditioning, but you must also understand that these same principles apply to your
eating habits. Nutrition is the one component of an athletic program where most people are
misinformed or misunderstood. Everywhere you turn you hear or read about someone who has
gained or lost 20 lbs. in one week. This type of information is misleading and dangerous. As
athletes, you must know the facts about diet and dietary habits in order to perform at your
optimum level. You cannot run a high-performance racecar on kerosene. Excess weight in the
form of fat reduces speed and endurance of any athlete. WE WANT YOU BIGGER – NOT
FATTER!

There are facts the FDA (Food and Drug Administration) and AMA (American Medical
Association) put out on nutrition. Every athlete and non-athlete should adhere to these facts for
better performance and to live longer. They are as follows:

BALANCED DIET
Everyone should eat a well balanced diet. A balanced diet should consist of eating approximately
60% complex carbohydrates, 20-25% fat and 15-20% protein.

Complex Carbohydrates Fats Proteins

Breads Bacon/Sausage Beans
Cereals Butter Fish
Fruits Cheese Meats
Grain Products Fried Foods Poultry
Pancakes Ice-cream
Pastas Oils
Rice Red Meats
Rolls Whole milk
Vegetables

DON'T SKIP MEALS

It is important to maintain food intake at a constant level throughout the day. The weight
regulating mechanism in your body is called the “Set Point”. It can be compared to the
thermostat in a home. Skipping meals to lose weight is counter-productive. The body protects
itself from starvation by lowering the “Set Point” or slowing down its metabolism. Therefore, if
you are trying to lose weight you should eat 4-5 meals a day. However, keep your portions small.
This will increase your metabolism or elevate your “Set Point”. If you are trying to gain weight
you must eat at least 4 to 5 meals plus 2 to 3 snacks a day. You must increase your caloric intake.
ARE LARGE AMOUNTS OF PROTEIN ESSENTIAL?
Protein is the most poorly understood and possibly the most abused nutrient by the athletic
community. The recommended daily allowance (RDA) for protein is calculated as follows, 1
gram per day of protein per 2.2 lbs. of body weight. Therefore, a 220 lb. sedentary man only
needs 100 grams of protein per day. This is equivalent to 16 ounces of meat. Athletes engaging
in intense physical activity require an intake above the RDA. A safe and adequate
recommendation for an athlete is .7 - .9 grams of protein per pound of body weight. This means
a 220 lb. athlete requires 154 to 198 grams of protein a day. The majority of athletes will meet
these needs if they are consuming 3 to 4 meals and 2 to 3 snacks a day. Thus, protein
supplements are unnecessary and money foolishly spent. Remember, weight gain is a
combination of increasing a balanced diet, which increases total caloric intake.

ARE VITAMIN AND MINERAL SUPPLEMENTS NECESSARY?

Athletes tend to consume large amounts of food, and if a sensible selection occurs, there is an
adequate intake of vitamins and minerals daily. If your diet is not balanced, a vitamin-mineral
supplementation may prove beneficial. However, the finest source of vitamins and minerals
comes from the grocery store.

WEIGHT REDUCTION
Weight reduction is a simple mathematical formula. For every 3500 calories burned above your
basic metabolic rate (the amount of calories needed to survive) you lose 1 lb. of fat. This 3500
calories burned can come from a reduction of food, increased exercise and/or a combination of
both. Losing weight through exercise alone is a very inefficient method. You burn approximately
100 calories/mile run. Therefore, you would need to run 35 miles to lose one pound of fat or 350
miles to lose ten pounds of fat. Maximally, the human body can only lose 2-3 lb. of fat/week.
Any additional weight loss would come from lean tissue (muscle) and water. A combination of
exercise and food reduction is the most sensible approach. If you reduce your diet by 500
calories a day (1 McDonald's Quarter-Pounder with cheese = 418 calories) and do 30 minutes of
aerobic activity per day you will lose 2 Ibs. of fat per/wk.

Helpful Tips: Eat more fruits and vegetables.

Limit fast food intake or make healthy fast food choices
Drink more water.
Limit your amount of soda pop, sweets, candies, desserts, and other simple
sugars.
Do not eat any fried foods.
Do not drink any alcoholic beverages.

125
TIPS FOR WEIGHT GAIN
SIMPLY PUT: YOU MUST TAKE IN MORE CALORIES THAN YOU BURN OFF.

1. Eat more frequently. It is easier for your body to store more calories, if you eat
more often.
2. Increase the calories in foods chosen. Fats are the most concentrated source of
calories but pick them wisely (i.e., margarine/oil based salad dressings/seeds/nuts
and peanut butter).
3. Try to eat 1/4 more at each meal and snack.
4. Pick high calorie food items each time you eat

HOW TO LOWER FAT SELECTION

• Buy lean cuts of meat
• Trim off excess fat
• Don't fry food - bake, broil, poach, steam, etc.
• Use fats sparingly - oil, butter, mayonnaise
• Use skim or low fat milk products
• Choose low-fat salad dressings

EATING ON THE RUN: MEAL CHOICES

BREAKFAST:
• Pancakes, waffles, or French toast w/ syrup – no butter
• Egg sandwich – no cheese
• Unbuttered English muffin, bran muffin, bagels or toast w/ preserves, jelly, or
apple butter
• Low-fat milk or yogurt w/ fresh fruit and a bagel
• Dry or cooked cereals w/ or w/o milk w/ fresh or dried fruit
• Low-fat granola bars – Kellogg’s or Nature Valley
• Pita bread stuffed with peanut butter (high in calories!) and raisins and cottage
cheese, or veggies and low fat cheese

LUNCHES:
• Vegetables or chili stuffed potatoes
• Salad bars: use low fat dressings, veggies, dried beans, beets, carrots, pasta, and
add crackers, rolls, or bread
• Pack Lunches: Sandwich whole grain bread, fruit, fig bars, and vegetables or soup
• Pastas with meat or meatless sauce
• Tacos without sour cream
• Baked or broiled meats instead of fried
• Fantastic soups or pasta meals that can be reconstituted water
• Fast Food restaurants: Grilled chicken sandwiches, grilled hamburgers, roast beef
sandwiches, baked potatoes, or salad bars (no mayonnaise, special sauce, butter,
sour cream etc.)
• Thick crust pizzas with veggies – no extra cheese
126
DINNERS:
• Less emphasis on meats and more on starches: rice, pasta, potatoes, and
vegetables (cooked or in salads)
• Meats should be baked, broiled, or grilled instead of fried
• Pasta with clam sauce or marinara sauce
• Shellfish in tomato sauce or steamed without butter
• Chicken breast without the skin with rice and vegetables
• Stir fry dishes with lean meat and lots of vegetables in minimal oil
• Grilled salmon, tuna, or swordfish with baked potato and vegetables

SNACKS:
• Whole grain crackers • Pretzels
• Graham crackers • Dry cereal
• String cheese • Fresh fruits
• Low-fat yogurt • Dried fruits
• Dry-roasted nuts • Fruit juices
• Bread sticks • Bagels

WATCH THE CAFFEINE – It lowers blood sugar and can make you hungrier. It is also a
diuretic and can be dehydrating.

TRY TO LIMIT SWEETS – They can actually lower blood sugar and make you eat more!

FOR EATING AT HOME FOLLOW SOME TIME-SAVING TIPS:

• Cook double batches of pasta, rice, noodles, potatoes
• Store in plastic bags and reheat by plunging in boiling water for a minute
• Reheat baked potatoes in the microwave
• Use frozen veggies to stir fry, top a baked potato, or add to canned soup w/ rice,
potatoes, or noodles
• Buy canned clams and add to a spaghetti sauce to serve over pasta
• Use packaged rice or noodle dishes and add veggies to boost the nutritional value
• Buy black beans, mix with salsa, and serve in corn tortillas w/ some grated cheese
• Use canned meats such as chicken, salmon, or tuna for time savers
• Buy already prepared vegetables at a salad bar
• Do stir fries with or without meat and add some beans

127
BEST RESTAURANT CHOICES (Lowest in fat!):
Appetizers: Juice, fruit, crackers, shrimp cocktail, vegetables w/ salsa

Breads: Any without butter or margarine

Soups: Broth based, vegetable, bean, minestrone (creamed are high in fat!)

Salads: Dressing on the side (preferably low-fat), at the salad bar watch the goodies (croutons,
cottage cheese, shredded cheese, bacon bits, olives)

Seafood or Poultry: Baked, roasted, broiled, or poached. Request that it be cooked in wine,
tomato juice, lemon juice, or a little olive oil.

Beef: Trim all the fat. Request gravies or sauces on the side. Try to limit portion eaten to 8-12
oz.

Potatoes: Limit what goes on them. Request salsa, barbecue sauce, ketchup for flavorings

Pasta: With marinara sauce

Rice: Steamed if possible

Vegetables: Request steamed, boiled, or stewed served with lemon, herbs, or fancy mustards

Dessert: Sherbet or sorbet, fruit, frozen yogurt, or ice milk

HELPFUL REMINDERS FOR DINING OUT:

1. Ask questions

2. Request changes or substitutions

3. Ask for sauces on the side

4. Ask for low-fat condiments to spice up a meal

5. Eat smaller portions

6. Order a la carte

7. Order an appetizer as a main serving

8. Alcohol is high in calories!

128
Weight Gain Self–Test
*Courtesy of Dan Riley, Houston Texans

Before you ask about “supplements”,

be sure you are disciplined enough to do the basics.

Some players have a difficult time gaining and/or maintaining weight, especially during the season.
Others complain of fatigue and a lack of energy. These may be signs of inadequate caloric intake, and/or
low carbohydrate consumption.

The active athlete requires a significant number of calories. The key is to make sure you are eating
enough calories to generate maximum gains in strength, and recover completely from exercise, practice,
and games. To reach your full potential physically you must develop a disciplined approach to eating and
sleeping. How disciplined are you?

DO YOU...
‰ Eat breakfast seven days a week?
‰ Consume at least ¼ of your daily caloric requirements at breakfast?
‰ Eat at least three meals a day at approximately the same time?
‰ Consume a nutritious snack at mid-morning and mid afternoon?
‰ Eat three to five pieces of fruit a day?
‰ Eat at least one vegetable a day?
‰ Consume 60% of your calories from carbohydrates?
‰ Consume only 25% of your calories from fat?
‰ Eat from all five food groups?
‰ Consume 20 to 30 grams of fiber a day?
‰ Consume your necessary daily caloric intake before the day is over on game day?
‰ Consume 300 grams complex carbohydrates immediately after a game or practice to
expedite the recovery process?
‰ Eat a post-game or a post-practice meal high in carbohydrates (and calories if
necessary)?
‰ Eat enough calories every day during the season or during heavy workout periods to
maintain your bodyweight?
‰ Drink at least 8 (8 ounce) glasses of water/day?
‰ Go to bed about the same time each night?
‰ Wake up at approximately the same time each morning?
‰ Avoid the habit of sleeping in?

If you cannot answer yes to all of the above you will make it
more difficult to maintain or increase your bodyweight.

Be a calorie counter.
Formula to gain 1 pound/week is your bodyweight times 20 = your daily caloric needs.
Example : 250 lbs. x 20 = 5,000 calories per day. And of those 5,000 calories per day,
60% should be carbohydrates, 25% should be fats, and 15% should be proteins.

129
130
HEALTHY FOOD CHOICES
The U.S. Department of Agriculture Food Guide Pyramid of daily dietary recommendations
divides food into six groups. At the top of the pyramid are foods you should eat only sparingly.
As the pyramid gets wider toward the bottom, the suggested number of servings increases. As
you go up, it DOES NOT mean the foods are more important or somehow better. Being higher
on the pyramid simply means you should eat less of that type of food each day. Different foods
within the lower five food groups have varying combinations of nutrients, so be sure to choose
food combinations that utilize more than one group.

Bread, Cereal, Rice, &Pasta Group: 6 to 11 Servings

The Bread, Cereal, Rice, and Pasta group is at the base of the pyramid, demonstrating that the
majority of the daily recommended allowance for foods should be chosen from this section.
These foods are high in complex carbohydrates, which are the body's favorite fuel. After
carbohydrates are digested, energy in the form of glucose is circulated in the blood. The liver and
muscles also store glucose for later use during physical activity. This food group also provides
other important nutrients such as vitamin B-complex (folate), which helps your body form
DNA/RNA and red blood cells and aids the body in using proteins. Whole grains add necessary
bulk to the digestive tract to aid in elimination of wastes.

Choose Often Choose Sometimes Choose Rarely

¾ Bread, Bagels, Pita, ¾ Flour Tortillas ¾ Croissants, Muffins,
Muffins, Biscuits or ¾ Egg Noodles Biscuits w/ >5g of Fat
Rolls w/ < 2g of Fat ¾ Crackers >2g Fat ¾ Oil-Popped and
¾ Cold Cereals w/ <2g of ¾ Cold Cereals High In Buttered Popcorn
Fat Sugar ¾ Crackers >3g Fat (Ritz)
¾ Hot Cereals ¾ Egg Breads, Pancakes,
¾ Corn Tortillas Waffles Muffins,
¾ Air Popcorn Biscuits, Rolls w/ 2-5g
Unbuttered, Pretzels, of Fat
Rice Cakes
¾ Pasta, Rice, Barley
¾ Crackers w/ <1g of Fat

131
Vegetable Group: 3 to 5 Servings
Vegetables provide many of the vitamins and minerals we need to release energy from proteins,
carbohydrates, and fats, plus build strong bodies, regulate heartbeat, and pass messages along the
nerves. They also contain substances called antioxidants and phytochemicals that fight illness
and disease. Since vegetables contain many different vitamins and minerals, it is important to
have a variety of them in your diet. Vegetables provide fiber to aid in elimination of body
wastes. Be sure to scrub vegetables before cooking. Ideally, vegetables should be steamed,
microwaved, or eaten raw, but the occasional stir-frying is acceptable. Boiling vegetables is OK,
but some of the vitamins and minerals will end up in the cooking water.

Choose Often Choose Sometimes Choose Rarely

¾ Fresh Vegetables ¾ Frozen w/o Sauce ¾ Canned Vegetables
¾ Frozen in Sauce/Juice

Fruit Group: 2 to 4 Servings

Fruits are especially good sources of important vitamins like A and C. Vitamin A is important
for healthy eyes, skin, and hair. Vitamin C helps your body absorb calcium and phosphorus and
use them for healthy bones and teeth, along with muscle and nerve functions. Fruits also provide
B vitamins, which help your body form DNA/RNA and red blood cells and aid the body in using
proteins. This food group also adds minerals such as potassium (to keep cells healthy) and
roughage for proper elimination of wastes from the body. Be sure to scrub fruits before eating. It
is best to eat fruits raw. Avoid peeling or slicing fruits until just before use.

Choose Often Choose Sometimes Choose Rarely

¾ All Fresh Fruit ¾ Dried Fruit ¾ Avocado
¾ Fruit Juices ¾ Olives

Milk Yogurt, & Cheese Group: 2 to 3 servings

This food group is an important source of vitamin A, vitamin D, and protein. Vitamin A is
important for healthy eyes, skin, and hair. Vitamin D helps your body absorb calcium and
phosphorus and use them for healthy bones and teeth, along with muscle and nerve functions.
Protein in the body is made from the building blocks called amino acids. Protein's main functions
are to repair and maintain body tissues, produce hemoglobin to carry oxygen to the cells, and
produce antibodies, enzymes, and hormones. Some of the amino acids in protein are produced by
the body; others must be obtained in the diet. Excess protein is burned for energy or stored as fat
and glycogen in the body.

Choose Often Choose Sometimes Choose Rarely

¾ 1% Lowfat or Skim ¾ 2% Lowfat Milk ¾ Whole Milk
Milk ¾ 1% Lowfat Yogurt ¾ Regular Yogurt
¾ 1% Lowfat Yogurt ¾ Cheeses With 3-5g of ¾ Cheeses With More
¾ Cheeses w/ 2 or Fewer Fat/Oz. Than 5g of Fat/Oz.
Grams of Fat/Oz. ¾ Frozen Dairy Desserts ¾ Ice Cream or Frozen
¾ Frozen Dairy Desserts With 3-5g of Fat/½ Desserts With 5g of Fat
W/ 2g of Fat or Less/½ Cup or More
Cup

132
Meat, Poultry, Fish, Dry Beans, Eggs, & Nuts Group: 2 to 3 Servings
Protein, an important part of your diet, can be found in this food group. Protein in the body is
made from the building blocks called amino acids. Protein's main functions are to repair and
maintain body tissues, produce hemoglobin to carry oxygen to the cells, and produce antibodies,
enzymes, and hormones. The body produces some of the amino acids in protein, while others
must be obtained in the diet. Foods in this group also provide the B-complex vitamins, which
helps your body form DNA/RNA and red blood cells and aids the body in using proteins.
Calcium and iron help build strong bones and teeth and support muscle and nerve functions.

Choose Often Choose Sometimes Choose Rarely

¾ Beef: Top Round ¾ Beef: Bottom ¾ Beef: Porterhouse
¾ Beef: Eye Of Round ¾ Beef: Sirloin ¾ Beef: Liver
¾ Pork: Tenderloin ¾ Beef: Pot Roast ¾ Corn Beef
¾ Chicken Breast w/o ¾ Beef: Tenderloin ¾ Hot Dogs
Skin ¾ Beef: T-Bone ¾ Salami, Bologna
¾ Egg Whites ¾ Beef: Flank ¾ Bacon, Sausage
¾ All Dried Beans, Peas ¾ Pork: Sirloin Chop ¾ Fried Chicken
¾ Canned Fish Packed In ¾ Pork: Center Loin ¾ Whole Eggs
Water ¾ Pork: Rib Chop ¾ Nuts, Peanuts
¾ Canadian Bacon ¾ Canned Fish in Oil
¾ Chicken Breast
¾ Turkey Breast
¾ Egg Substitutes
¾ Soybeans, Tofu

133
Fats, Oils, and Sweets Group: Use sparingly
Fats and oils are essential nutrients to maintain body function but should be used
sparingly. Fats help the body absorb vitamins A, D, E, K, and beta-carotene. They help
slow sugar's release into the bloodstream and are important for the formation of cell
membranes. Aim for fat intake of 25 percent or less of total daily food intake. Saturated
fats (butter, beef fat) should be limited to 10 percent or less of the fat total. Unsaturated
fats (safflower and corn oil) and monounsaturated fats (olive and canola oil) are healthier
choices. Fats shouldn't be restricted in children under age two. The developing brain and
other organs of the young child need a certain amount of fat for proper development.
Sugars, which are simple carbohydrates, are easy to digest and are quickly absorbed into
the bloodstream where they provide quick energy. Sugars provide no nutritive value and
are often accompanied by fats, so eat them sparingly.

134
SAMPLE DAILY MENU
1200 Calorie Menu 1 (Calorie Reduction)

Pro Fat Cho

Breakfast Serving Cal Cal Cal Cal
Raisin bagel 1 200 28 18 152
Jam 1 Tbl. 55 1 1 56
Grapefruit 1/2 med. 40 4 0 40
Skim Milk 6 oz. 70 27 4 38
365 60 23 286
29% 19% 10% 38%

Lunch
Tossed Salad 2 cups 58 8 0 48
Tuna-chunk light 3 oz. 165 96 63 0
Crackers-wheat 6 53 6 14 32
Applesauce-Unsw 1/2 cup 55 0 0 55
Plum 1 35 4 0 34
Water 12 oz. 0 0 0 0
331 114 77 169
26% 35% 32% 23%
Dinner
Lamb Chop-broiled 2.5 oz. 150 80 54 24
Cauliflower-cooked 1 cup 30 8 0 24
Mashed potatoes 1/2 cup 90 8 4 74
Corn 1 ear 90 12 9 76
Skim Milk 6 oz. 70 27 4 38
430 135 71 236
34% 42% 30% 32%

Snack
Sunflower Seeds 1/2 oz. 80 12 63 10
Cherries 10 35 4 4 44
35 16 67 54
11% 5% 28% 7%

Daily Totals 1261 325 238 745

23% 18% 60%

135
SAMPLE DAILY MENU
2000 Calorie Menu 1

Pro Fat Cho

Breakfast Serving Cal Cal Cal Cal
Grape Nuts Cereal 1/4 cup 100 12 0 92
Skim Milk 6 oz 70 27 4 38
Whole wheat 2 dices 122 21 14 94
Margarine 2 pats 70 0 70 0
Cantaloupe 1/2 med 82 8 3 80
444 68 91 304
20% 15% 26% 23%

Lunch
Corn Tortillas 3 195 24 27 156
Ground Beef-lean 3 oz 230 84 144 0
Lettuce 1/4 cup 6 0 0 6
Tomato 1 mod 40 8 0 32
Onion 1/4 cup 1S 2 0 14
Spanish Rice 1 1/2 cup 195 16 35 149
Rootbeer 12 oz 146 0 0 155
827 134 206 512
40% 30% 59% 39%

Dinner
Scallops-steamed 4 oz 127 106 14 0
Whole wheat roll 2 180 28 18 145
Broccoli-cooked 1 cup 45 16 9 32
Baked Potato 1 med 220 20 0 204
Corn-cooked 1 ear 85 12 9 76
Tea 12 oz 3 0 0 3
660 182 50 460
32% 41% 14% 35%

Snacks
Lite-line cheese 2 oz 104 58 40 4
Grapes 30 54 4 8 49
158 62 48 53
8% 14% 14% 4%

Daily Total 2089 446 347 1329

20 % 16 % 64 %

136
SAMPLE DAILY MENU
3000 Calorie Menu 1

Pro Fat Cho

Breakfast Serving Cal Cal Cal Cal
Scrambled Egg 2 160 48 108 8
Oatmeal 1 cup 145 24 18 100
Raisins 1/4 cup 109 5 1 105
Orange juice 8 oz 112 7 4 100
Bagel 1 200 18 28 132
Skim milk 12 oz 132 53 3 75
858 165 152 540
28% 23% 33% 28%

Lunch
Turkey-light 8 oz 149 112 30 0
Lettuce 1 pc 2 0 0 2
Tomato 1/4 med 10 2 0 8
Mustard 1 tsp 4 1 2 1
Pita bread 6 1/2" 1 165 24 9
Yogurt-lowfat w/fruit 8 oz 230 40 18 172
Beef Noodle Soup 2 cups 280 63 97 114
Fruit Punch Drink 12 oz 170 0 0 176
1010 242 156 605
33% 34% 34% 32%

Dinner
Ham-lean-roasted 7 oz 300 195 95 0
Collard greens-cook 1 cup 25 8 0 20
Corn meal-cooked 1 cup 120 12 0 104
Black-eyed peas 1 cup 190 52 9 140
Wild rice 1 cup 221 27 5 191
Carrots-fresh 1 cup 49 6 3 44
Water 12 oz 0 0 0 0
905 300 112 499

Snacks
Fig Bars 4 cookies 210 8 36 168
Banana 1 101 5 2 100
311 13 38 268

Daily Totals 3084 720 458 1912

23% 15% 62%

137
SAMPLE DAILY MENU
3000 Calorie Menu 2

Pro Fat Cho

Breakfast Servings Cal Cal Cal Cal
Skim Milk 2 cups 172 68 9 95
Egg whites 3 45 46 0 0
Wheat toast 2 110 6 2 90
Grape juice 1 cup 167 2 0 165
Shredded wheat 2 cups 220 8 0 102
Banana 1 127 4 0 123
Jam 2 Tb1 110 0 0 110
951 134 11 685
32% 25% 2% 36%

Lunch
Beef Stew-homemade 1 l/2 cups 327 94 141 91
Biscuit 1 103 9 45 52
Corn-on-the-cob 2 140 20 14 129
Wild rice 1 cup 221 27 5 192
Cantaloupe 1/2 82 8 7 80
Choc Chip Cookie 2 100 9 32 56
Water 12 oz 0 0 0 0
973 167 244 600
33% 31% 53% 32%

Dinner
Baked Flounder 6 oz 342 204 124 0
Baked Potato 1 med 145 16 2 130
Margarine 2 pats 70 0 70 0
Green Beans 1 cup 32 8 3 28
Pineapple-canned 1 cup 189 3 3 185
Lemonade 12 oz 161 0 0 161
Apple 1 96 0 7 89
1035 231 209 593
35% 43% 45% 32%

Daily Totals 2959 532 464 1878

18% 17% 64%

138
SAMPLE DAILY MENU
4000 Calorie Menu 1
Pro Fat Cho
Breakfast Serving Cal Cal Cal Cal
Raisin Bran 1 cup 130 14 5 120
Bagel 1 200 28 18 152
Cantaloupe 1/2 82 8 3 81
Hash Browns 1 cup 355 19 163 180
Poached Egg 1 82 26 52 2
Wheat bread 2 slices 122 21 14 92
Jam 2 Tbl 110 1 2 112
Orange Juice 8 oz 112 7 4 100
Skim Milk 12 oz 132 53 3 75
1325 177 264 914
33% 26% 34% 35%
Lunch
Orange Juice 8 oz 112 7 4 100
Fruit cocktail 1 cup 194 4 3 200
Green beans-cooked 1/2 cup 16 4 1 14
Mixed vegetables 1/2 cup 58 12 2 50
Spaghetti & Meat 1 cup 332 74 105 155
Dinner Roll 2 238 23 54 156
Lite-line cheese 3 oz 156 88 59 7
Sweet potato-baked 1 115 8 0 112
Diet Soda 12 oz 1 0 0 1
1221 220 228 795
31% 32% 29% 31%
Dinner
Tea 12 oz 3 0 0 3
Baked potato 2 med 290 32 4 260
Peas-canned 1/2 cup 68 16 3 51
Steak-lean 5 oz 300 176 108 0
Whole wheat roll 2 180 28 18 145
Jell-O w/fruit 1 cup 186 11 68 115
1027 263 201 574
26% 38% 26% 22%
Snacks
Apple 1 96 0 9 96
Chocolate Pudding 1 cup 310 32 72 216
406 32 81 312
10% 5% 10% 12%
Daily Totals 3979 692 774 2595
17% 19% 65%

139
SAMPLE DAILY MENU
4000 Calorie Menu 2
Pro Fat Cho
Breakfast Servings Cal Cal Cal Cal
Skim Milk 12 oz 132 53 3 75
Poached Egg 1 82 26 52 1
Whole Wheat Bread 2 slices 122 21 14 96
Jam 2 Tbl 110 1 1 113
Plain Pancake 6"diam 3 492 64 43 284
Maple Syrup 3 150 0 0 153
Applesauce-unsweet 1 cup 110 0 0 110
Orange juice 6 oz 84 5 3 77
1282 170 216 909
32% 26% 24% 37%
Lunch
Chicken & Noodles 1/2 cup 183 44 83 52
Spag. & Meatsauce 1 cup 332 75 105 155
Sesame roll 2 122 12 36 72
Tossed Salad 2 cups 58 8 0 48
Italian-low cal 2 Tbl 16 0 13 3
Diet Soda 12 oz 1 0 0 1
Fresh Strawberries 1 cup 55 4 6 50
Broccoli 1 cup 48 22 5 34
Macaroni salad 1/2 cup 167 15 53 97
Wild rice 1 cup 221 27 5 192
1203 207 306 704
30% 32% 33% 28%
Dinner
Potato soup 1 cup 158 25 74 60
Sesame roll 2 122 12 36 72
Green beans canned 1 cup 32 8 3 28
Grapes 20 68 2 4 68
Fresh Strawberries 1 cup 55 4 6 50
Tea 12 oz 3 0 0 3
Spanish Rice 1 cup 130 11 24 99
Tomato 1 med 40 8 4 33
Yogurt slam 8 oz 113 31 30 45
Chicken w/o skin 6 oz 174 133 33 0
Blueberry muffin 2 224 23 67 134
1119 257 281 592
28% 39% 31% 24%
Snacks
Peach Pie 1 pc 301 12 113 180
Banana 1 101 5 2 102
402 17 115 282
10% 3% 13% 11%
Daily Totals 4006 651 918 2487
16% 23% 62%

140
FAST FOODS
An occasional fast food meal will not destroy dietary balance, however, the majority of
fast foods are high in fat and calories and will raise the percentage of fat in the diet. An
athlete on a 4000 calorie diet should take in 90 grams of fat daily (810 calories). At
McDonald’s, a Big Mac, french fries, and apple pie contain 61 grams of fat (549
calories). Therefore, other meals for the day should be lower in fat to offset the intake of
fat at McDonald’s. It is beneficial to learn which foods are high in fat in order to better
justify meals.

The following outlines the recommended intake of fat based on caloric intake, as well as
the fat analysis of various fast food restaurants.

DAILY CALORIC INTAKE DAILY CALORIC FAT INTAKE

GRAMS
OR LESS
6000 1200 133
5000 1000 111
4000 800 89
3000 600 67
2000 400 44

FAST FOODS FAT ANALYSIS

FAT
ARBY'S CALS FAT CALS GRAMS FAT
%
Roast Beef, reg. 350 135 15 39%
Roast Beef, deluxe 486 207 23 43%
Chicken Breast sandwich 592 243 27 41%
Hot Ham & Cheese 353 117 13 33%
Turkey Deluxe 375 153 17 41%
Superstuffed Potato-deluxe 295 90 10 30%
Chicken Salad & Croissant 472 324 36 69%
Vanilla Shake 295 90 10 30%

141
BURGER KING CALS FAT CALS FATGRAMS FAT
%
Whopper 607 288 32 48%
Onion Rings 274 144 16 53%
Chicken Tenders 204 90 10 44%
Bkfst. Croissandwich
Sausage, Egg, Cheese 538 369 41 69%
Ham, Egg, Cheese 335 180 20 54%
Scrambled Egg Platter w/bacon 536 324 36 60%
French Toast Platter w/sausage 635 414 46 65%

DAIRY QUEEN CALS FAT CALS FATGRAMS FAT %

Big Brazier Deluxe 407 261 29 46%
Brazier Onion Rings 300 153 17 51%
Buster Bar 390 198 22 51%
Fish Sandwich 400 153 17 38%
Hot Dog w/chili 570 288 32 50%

FAT
KFC CALS FAT CALS GRAMS FAT
%
Extra Crispy Dinner 951 486 54 51%
Original Recipe Dinner 831 414 46 50%
Buttermilk Biscuit 269 122 14 46%
Potato Salad 141 83 9 59%
Cole Slaw 103 51 6 50%

McDONALD’S CALS FAT CALS FATGRAMS FAT %

Apple Pie 300 171 19 57%
Cherry Pie 298 162 18 54%
Big Mac 542 279 31 52%
Egg McMuffin 352 180 20 51%
Filet of Fish 402 207 23 51%
French Fries 211 99 11 47%
Hamburger 257 81 9 31%
Quarter Pounder w/cheese 519 261 29 50%
McD.L.T. 680 396 44 58%
Bacon, Egg, Cheese Biscuit 483 284 32 59%
Hot Cakes w/butter, syrup 500 93 10 18%
Hash Browns 125 63 7 50%

142
TACO BELL CALS FAT CALS FATGRAMS FAT %
Light Bean Burrito 330 60 7 15%
Light Burrito Supreme 350 70 8 20%
Light Taco 140 50 6 30%
Light Taco Supreme 160 50 6 34%
Light Soft Taco 180 50 6 27%
Light Soft Taco Supreme 200 50 6 25%
Light Chicken Soft Taco 180 45 5 25%
Light Chicken Burrito 290 60 7 20%
Light 7-Layer Burrito 440 80 9 18%
Light Chicken Burrito Supreme 410 90 10 22%
Light Taco Salad 680 235 26 33%

143
FOOD SUBSTITUTIONS

HIGH FAT ITEMS LOWER FAT ALTERNATIVES

FAT FAT FAT

FAT CAL CAL
AMT ITEM CAL CAL GRAMS ITEM CAL CAL
GRAMS SVD SVD

DAIRY PRODUCTS DAIRY PRODUCTS

1 cup Whole Milk4% 159 77 9 Skim Milk 88 2
0.25 71 75
1 cup Cottage Cheese 239 86 10 1% Cot. Cheese 180 18
2 59 68
1 tsp Butter 34 34 4 Diet Margarine 16 15
2 18 19
1 Fried Egg 99 71 8 Poached Egg 82 52
6 17 19
1 cup Choc Ice Cream 295 144 16 Sherbert 259 21
2 36 123
1 oz Cheddar Cheese 113 82 9 Lite Line 52 20
2 61 62
1 cup Egg Nog 340 171 19 Ice Milk 85 54
6 155 117
1 tbl. Lt. Whip. Creame 45 45 5 Fro. Whip. Top. 15 9
1 30 6

CONDIMENTS CONDIMENTS
1T French 66 56 6 Low cal French 15 6
1 51 50
1T 1000 Island 80 72 8 Low-cal 1000 Is. 27 19
2 53 53
1T Mayonnaise 101 101 11 Diet Mayo 40 36
4 61 65
1T Sour Cream 27 27 3 Mustard 8 4
0.5 19 23
1T Tartar Sauce 75 72 8 Pln. Nonfat Yog. 15 0
0 60 72

144
INTERNATIONAL FOODS INTERNATIONAL FOODS
1 Slice Thk Pep. Pizza 140 41 5 Thin Pep. Pizza 108 39
4 32 2
1 Slice Sausage Pizza 157 56 6 Cheese Pizza 153 49
5 4 7
1 Slice Spaghetti w/meat 332 105 12 Spaghetti w/tom 260 79
9 72 26
1 Slice Beef Burrito 466 189 21 Bean Burrito 343 108
12 123 81
1 Slice Beef Enchilada 275 144 16 Chicken Ench. 217 81
9 58 63
1 Each 1/4 lb w/cheese 518 283 31 Chicken Sand. 413 173
19 105 84
1 Each Big Mac 541 283 31 Files of fish 402 204
23 139 79

145
HIGH FAT ITEMS LOWER FAT ALTERNATIVES
FAT
FAT FAT FAT
FAT CAL CAL
AMT ITEM CAL CAL GRAMS ITEM CAL CAL
GRAMS SVDSVD

VEGETABLES & POTATOES VEGETABLES & POTATOES

1 serv French fries 145 59 7 Baked Potato 137 2
0.25 8 57
1/2 ea. Avocado 188 167 19 Carrot 30 1
0.11 158 166
1 serv Onion Rings 274 144 16 Onion 40 1
0.11 234 143
1 serv Cole Slaw 103 51 6 Cabbage 30 0
0 73 51
1 serv Potato Salad 141 83 9 Potato, plain 137 2
0.25 4 81
1 Potato W/2T but,4Tsc 444 297 33 Potato, plain 137 2
0.25 307 295
1 oz Sunflower seeds 160 126 14 Black-eyed Peas 80 4
0.44 80 122
1T Peanut Butter 95 72 8 Tofu 40 20
2 55 52

GRAIN PRODUCTS GRAIN PRODUCTS

1 slice White Bread 63 8 1 Wheat Bread 61 7
1 2 1
1 cup Captain Crunch 179 35 4 Grape Nuts 150 5
1 29 30
1 cup Quak 100% Nat 144 56 6 Raisin Bran 137 6
1 7 50
1 cup Fried Rice 353 211 23 White Rice 223 2
0.25 130 209
1 each Buttermilk Bisc. 269 122 14 Bagel 200 2
0.25 69 120
1 cup Bread Stuffing 420 234 26 Corn Grits 145 1
0.11 275 233
4 P.B. Cookies 245 126 14 Fig Bars 210 36
4 35 90
1 each Croissant 235 108 12 Bagel 200 2
0.25 35 106
1 each Donut 210 108 12 English Muffin 140 9
1 70 99

146
MEAT MEAT
1 each Fried chk breast 160 46 5 Roasted Chicken 139 26
3 21 20
5 oz Broiled Sirloin 400 298 33 Broiled Halibut 240 90
10 160 208
5 oz Flank Steak 278 93 10 Broiled Shrimp 133 11
1.25 145 82
5 oz Tuna in oil 168 63 7 Tuna in Water 108 6
1 60 57
3 oz Boiled Ham 198 130 14 Lite Turkey 150 30
3 48 100
3 oz Veal Rib 230 126 14 Roasted Chicken 139 26
3 91 100
3 slices Bacon 110 81 9 Canadian Bacon 85 36
4 25 45

We recommend no more than 20% of your daily intake to come from fats. Obviously,
many fast foods contain an extremely high percentage of fat and eating these foods on a
regular basis can create problems for both athletes and non-athletes alike.

147
High Performance Fast Food Meals - Breakfast

Food Calories Protein Carbs Fat

McDonald’s

Plain English Muffin (2) 747 17% 56% 25%

Strawberry Jam (1)
Scrambled egg (1)
Orange Juice (6 ounces)
2% milk (1 carton)

or

Hot cakes with butter 650 11% 66% 25%

and 1/2 syrup packet
Orange juice (6 ounces)
2% milk (1 carton)

Family Style Restaurant

(Perkins, Denny's, Shoney's)

Buttermilk pancakes 5" (3) 761 12% 67% 20%

Butter (1 pat)
Egg (1)
Syrup (3 tablespoons)
Orange juice (4 ounces)

Or

Cold Cereal(l cup)with 668 15% 58% 26%

2% milk (4 ounces)
Egg (1)
English muffin
Butter (1 pat)
Jelly (1 packet)
Orange juice (4 ounces)

148
High Performance Fast Food Meals - Lunch & Dinner

Food Calories Protein Carbs

Fat
McDonald’s
Chicken sdwh. with BBQ sauce 667 23% 51%
25%
Side Salad w/1/2 packet low cal
vinegar & oil dressing
Orange Juice (6 oz)
2% milk (1 carton)

or

Grilled Chicken sandwich 810 19% 62%

19%
Side Salad w/vinaigrette dressing (1 pack)
Vanilla Shake
Orange Juice (6 oz)

Wendy’s
Chicken breast sandwich on multi 719 22% 53%
25%
grain bread (no Mayo)
Baked potato
Sour Cream (1 pack)
2% milk (8 oz)

Arby’s
Jr. Roast Beef on multigrain 695 22% 51%
27%
bread w/ lettuce & tomato
(no Mayo)
Side Salad
2% milk (8 oz)

or

Arby’s Regular Roast Beef or 970 20% 52%

30%
Ham and Cheese Sandwich
Side Salad
Vanilla Shake

149
* 1/2 cup lettuce, 1 cup veggies,
1/2 cup garbanzo beans, 1/4 cup
cottage cheese, 2 table spoons
low cal dressing

Food Calories Protein Carbs

Fat
KFC
Skin free chicken (center breast) 720 13% 59%
28%
BBQ sauce
Mashed Potatoes
Corn on the Cob
Coleslaw
Soda (16 oz)

Taco Bell
2 Light 7-layer burritos 1430 22% 56%
21%
1 Light Chicken burritos
1 Light Taco
2% milk (8 oz)
or 3 Tostadas 785 19% 53%
27%
1 plain tortilla
2% milk (8 oz)
or 1 Tostadas 1105 18% 55%
28%
2 Bean burritos
1 plain tortilla
2% milk (8 oz)

Pizza Hut
Large spaghetti w/ meat sauce 1023 19% 61%
20%
Breadsticks
2% milk (8 oz)
or 1/2 medium onion, green pepper 1126 20% 55%
25%
and cheese pizza
2 bread sticks
2% milk (8 oz)

150
Family Style Restaurant (Perkins, Denny's, Shoney's)
Baked fish 1100 25% 51%
23%
Baked potato w/ sour cream
1 muffin
Salad bar - lettuce & low cal dressing
2% milk (8 oz)
Sherbert (1/2 cup)
or Hawaiian Chicken 1053 20% 67%
13%
Baked Potato
Rice
Grecian bread
Side Salad
Orange Juice (8 oz)
Soda (16 oz)

151
READ THE LABELS
Carbohydrates and Proteins are 4 calories per/gram, whereas fats are 9 calories per/gram.
Therefore, if a food label reads: Calories per serving...140

18 grams Carbohydrates (18 g X 4) = 72 cal. from carbohydrates

7 grams Fats (7 g X 9) = 63 cal. from fat
3 grams Proteins (3 g X 4) = 12 cal. from protein
147 cal total

152
This item is comprised of 43% fat, 49% carbohydrate, and 8% protein. This product does
not follow the guidelines for a well-balanced diet. Therefore, be careful when making
food selections. Just because something is low in calories doesn't mean it is also low in
fat. Lowering your fat intake is the number one ingredient for weight loss and living
healthier lives.

Ingredient labels are listed on a product by weight, from most to least. While ingredient
labels do not show the exact amount, they do give you the relative amount of each
ingredient. Reading ingredient labels can help you choose foods that are lower in sugars,
fats and salts. This can be an essential part of an athletes conditioning program.

HOW TO READ FOOD LABELS

Once you know what to look for on a label you can check out which foods offer the best
nutritional value, and falls under the guidelines of a specific diet.

LOOK OUT FOR THE FOLLOWING

• Name. This cannot be misleading. For example, strawberry yogurt must contain
real strawberries, or else it can only be called strawberry-flavored yogurt. Check
the ingredients label to be sure.

• List of ingredients. Ingredients are listed in order of weight with the largest
amount first.

• Datemark. Must appear on the product. “Use by,” means that product must be
used before that date and should not be on sale after that date. “Best before”
means that the product is safe after that date, but the food may no longer be at its
best.

• Nutrition Information. You can check out the energy (calorie), protein,
carbohydrate or fat content. Nutritional labeling is not required unless products
make a nutritional claim such as “ low in fat” where nutrition information must
then be shown to back up the claim. Some manufacturers compare amounts to the
recommended daily allowance (RDA). It is best to use the label as a guide while
basing your food choices on the food Pyramid guidelines.

• Serving size. The serving size of a packaged product is measured in pieces,

percentage of the package or cups, and the metric equivalent-usually in grams.
This is important because if the product is small like a cookie or pastry, you can
see the size of the portion before you eat it. If the product is measured in cups, a
percentage of the package, or just grams, it is not easy to determine how big a
portion will be. For liquid products, teaspoons, tablespoons, fl oz (fluid ounces)
and the metric equivalent, usually ml (milliliters) are used. You should become
familiar with the size of each serving you are consuming. When reading or
comparing labels, pay very close attention to the size of the serving size, because
the serving size of some products may be small to make the product more
attractive.

153
• Serving per container. The serving per container information will tell you how
many servings are in the container or package. To get a better picture of a portion,
try multiplying the serving size by the number of servings per container. For
example, if a bag of chips contains 10 servings, and you eat ½ the bag, you must
multiply all the nutrients (fat, sodium, etc.) and calories by 5 to get an accurate
count of how much you have eaten.

• Amount per serving. This section contains the amount of calories for each
serving of the product and amount of those calories that come from fat. If you are
counting the number of calories you are eating in a day, you must add the amount
on the left side of the label to the total number (calories) by the number of
servings you ate, then add it to your total calories you ate that day.

• “Calories from Fat”. Indicates how many calories in each serving come from fat.
Percentage of fat from calories should be around 30% for the average individual,
however 20% would be a better amount if there is concern about being
overweight. To figure this out multiply the “calories from fat” number by 5 for
(20%) or by 4 for (25%). If the number you get is more than the number of
calories on the left side of the “ Nutrition Facts” label, this product contains more
fat than you need. If the number you get is less than the calories, that product
contains a healthy amount of fat per serving. * The closer the number of
“calories from fat” is to the actual ‘‘calorie”, the more fat that food contains.
Example: In a can of Chef Boyardee Spaghetti and meatballs there are 270 total
calories, and the “calories from fat” are 100. To find out if this is greater or less
than 20% you would take 5 and multiply it by 100, which would equal 500. The
number 500 is greater than the total calories, which are 270. From this we can
determine that this product is too high in fat for a person who’s diet is consisting
of only 20% of fat.

HYDRATION
Water is the most critical nutrient for growth, development, and overall health. It is the
most abundant nutrient in your body, and is the medium through which all energy
reactions take place. Water is needed for digestion, absorption, circulation, excretion,
maintenance of body temperature, and functioning of every living cell. About 60% of the
body’s weight is water, and muscle is comprised of over 70% water! Sweating from
workouts causes dehydration and a loss of total body water. Adequate water intake is
essential to ensure transport of vitamins, minerals, and carbohydrates to the muscles.
Drink a minimum of 4 cups a day for every 1000 calories you expend. Instead of
counting cups, drink fluids at each meal and monitor your urine output. If your urine is
light in color, and you are going to the bathroom every 2 to 4 hours, you are probably
drinking enough

Approximately 2 hours prior to an intense workout or competition, at least 2 cups (16 oz.)
of fluid should be gradually ingested. During activity, 8 ounces of cool (50-59 degrees F)
fluids should be ingested every 15 to 20 minutes. Water is fine, but for intense exercise

154
lasting longer than one hour, a sports drink may be a better choice. Upon cessation of
exercise, 20-24 ounces of fluid should be ingested for every pound of body weight lost.
.
Monitor yourself for early signs of dehydration:
• As little as 3% dehydration will decrease performance!
• Urine should be light colored with little odor. If it is a golden color and has a
strong odor, you are dehydrated.
• Sore throat, dry cough, and a hoarse voice are all additional signs of dehydration.
(Nancy Clark’s Sports Nutrition Guidebook)

SAFETY PRECAUTIONS FOR SUMMER TRAINING

• Perform warm-up and cool-down activities in the shade whenever possible to
prevent sudden, excessive rises in body temperature.
• Wear loose-fitting, light-colored clothing when possible
• Adjust the intensity and/or the duration of the workout session in accordance with
the environmental conditions.
• Exercise in the morning or evening hours to avoid extreme temperatures.

Be aware of the signs and symptoms of heat illness including: headache, nausea,
dizziness, rapid pulse, muscle cramps, disorientation, and red, hot, dry skin.

An athlete with any of these symptoms should cease activity, go to a cool, shady area,
and either sit or lie down in a supine position with feet slightly elevated. Gradually sip
on cool liquids and never resume activity until all of the symptoms have passed and
qualified medical clearance has been granted.

155