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

2. Food Guide Pyramid developed by USDA gives good visual message servings rather than calories, vitamins, minerals

4. 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)

5. 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)

6. 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

7. 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

8. 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”

9. 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.