1. N UTRITION G UIDELINES Belmont University Athletic Training

2. I MPORTANCE OF P ROPER N UTRITION Everything from physical movement to cognitive activities require energy to function. Optimal performance and recovery from training require ideal nutritional practices to provide the demands of physiologic function and tissue rebuilding. Proper nutrition includes adequate quality and quantity of carbohydrates, fats, proteins, vitamins, minerals, and water. Nutritional supplements are not adequate replacements for daily nutritional dietary requirements

3. T HE FOOD PYRAMID

4. C ARBOHYDRATES Carbohydrates are the main source of fuel that powers your body. Eating the right amount of carbohydrates can increase your energy level and improve your performance. Your muscles need carbohydrates to fuel your activity. Choose foods that are high in carbohydrates and not high fat foods.

5. C ARBOHYDRATES Best options for carbohydrates are: Spaghetti or pasta with tomato sauce Rice, potato, yams Breads, muffins, bagels, cereal Jam, jelly, honey, syrup Fruit – bananas, pineapples, raisins, figs Juices – apple, grape, cranberry or orange

6. P ROTEINS Protein plays an important role in cell growth and repair. Helps your body recover from injury and sports related stress. Helps maintain your muscle mass, build and repair tissue, and provides some energy. Protein foods are found primarily in the meat and dairy food groups. Excellent sources of protein include: lean beef, pork, chicken, turkey, tofu, nuts, fish, eggs, peanut butter, and dried beans.

7. F ATS Fat is only needed by the body in small amounts. An extremely low-fat diet, however, is very unhealthy and will inhibit athletic performance. Athletes burn fat as fuel during exercise. Fat provides a source of calories specifically for long-term exercise (i.e. endurance events) Fats should be included in your food choices as part of a healthy diet. No one should eat more than 25-30 grams of fat per day.

8. P RE - COMPETITION MEALS Maintain a normal blood sugar and prevent performance problems associated with hypoglycemia, such as light- headedness, blurred vision, needless fatigue, inability to concentrate, and indecisiveness. Settle the stomach, absorb some of the gastric juices and prevent feelings of hunger Provide energy to fuel the muscles – your body can digest the food you eat before you exercise and put it to good use.

9. P RE - COMPETITION MEALS Use these general guidelines, however, everyones body is different and you might have to do some trial and error to find out what works best for you. Choose primarily carbohydrates before an event because they digest quickly and are readily available for fuel. Avoid large amounts of protein. Large amounts of protein will remain in your stomach and may feel heavy and uncomfortable. Pay attention to timing between meals and competition. Allow 3-5 hours for large meals, 2-3 hours for small meals and 0-1 hours for a light snack.

10. S AMPLE PRE - COMPETITION MEALS Breakfast: 3-4 hours before competition 1 cup orange juice 2 cups corn flakes 1 banana 2 slices wheat toast 1 cup skim milk 1-2 cups water Liquid Breakfast: 1-2 hours before competition 1 cup orange juice 1 package instant breakfast 1 cup skim milk Snacks: crackers, cereal, bagel, toast, fruit, yogurt, energy bar, small turkey sandwich

11. S AMPLE PRE - COMPETITION MEALS Lunch: 3-4 hours before competition 1 cup vegetable soup 4 oz skinless baked chicken 1 cup mashed potatoes 1 cup green beans ½ cup sorbet 2 cups skim milk Dinner: 3-4 hours before competition 2 cups spaghetti 1 cup tomato sauce, with lean meat or marinara Parmesan cheese 2 cups tossed salad 2 T low-fat dressing 3 pieces bread 2 cups fruit juice

12. R ECOVERY OR POST - COMPETITION MEALS Focus recovery meal on carbohydrates Your muscles need carbs to make glycogen, the fuel that supports hard exercise. Eat 75 to 150 grams of carbohydrates soon after exercise and again every two hours after an intense exercise Eating small amounts of protein with the carbs may enhance refueling and recovery. Wholesome cereal with milk and fruit Fruit smoothie Meat sauce on pasta Drink enough fluids to quench your thirst and then drink more During or after intense exercise if you are thirsty you are already slightly dehydrated. Make sure you drink enough fluids to maintain proper hydration.

13. R ECOVERY OR POST - COMPETITION MEALS Eat wholesome fruits, vegetables and juices that contain potassium Potassium is a mineral (electrolyte) that you loose in sweat Foods high in potassium and carbohydrates are: oranges, orange juice, bananas, raisins, dried apricots, potatoes, and squash (acorn or butternut squash) Post-exercise, natural juices provide more nutrition from vitamins, minerals, and potassium compared to sport drinks Keep eating carbohydrates-rich foods for at least two days after intense exercise to fully replace depleted glycogen stores. Your muscles need time to carbo-reload. Rest your muscles after an intense workout or exercise. Rest is a critical part of both the training and recovery.

14. H EALTHY SELECTIONS ON THE ROAD Subway: 6 inch veggie delight 6 inch turkey breast 6 inch roasted chicken breast McDonalds: Garden salad with reduced-calorie dressing Grilled chicken without mayo Fruit and yogurt parfait Fruit and walnut salad Taco Bell: Chicken soft taco Bean burrito Wendys: Grilled chicken sandwich Mandarin orange salad with low-fat dressing