You Compete How You Eat

“You compete how you eat”

So what’s the best combination of these foods for supreme athletic performance? Well, follow these simple rules and you will find your energy levels and performance soar. 

• Two or three hours before an athletic event eat a combination of healthy fats combined with a small amount of easy-to-digest protein and carbohydrates. Try organic free-range eggs, beef jerky, or wild caught fish; along with potatoes (white or sweet), brown rice or quinoa, and healthy fats such as avocados, olive oil, coconut oil or fats from nuts. 
• Just prior to your athletic event, eat fruit such as apples, pears, oranges, berries or bananas. These complex carbohydrates are easy to digest and will give you plenty of quick energy without the “bonk” later. 
• During the event and also immediately afterward, avoid sports drinks and energy bars containing corn syrup, sugar, chemicals and preservatives. Refuel instead with healthier energy bars and drinks with natural lower-glycemic sweeteners or water.

• Afterwards, muscles are nitrogen-poor and broken down. You need to replace the amino acids and lost nutrients with high quality animal proteins like grass fed meat, wild caught fish, free-range organic chicken and free-range eggs; as well as replenishing complex carbohydrates with organic vegetables, brown rice, or potatoes.

Try utilizing these energy rules for your athletic endeavors and you will see your performance, stamina and energy soar! (XCAP News)

Recruiting Tip of the Week

NCAA Recruiting Tip of the Week:  RECRUITING – 13.1 CONTACTS

"A coach may not make contact other than a greeting until the prospective high school student has completed her junior year of high school."

A coach attending a school event at the institution of the athlete, no matter what the conversation, is considered a contact.  

Remember girls - you can contact the coach, at no penalty, and coaches may respond with a simple greeting, but cannot talk softball until you have completed your junior year.  ...that doesn't mean they aren't paying close attention to you, though!

“A properly hydrated body is an amazing machine – capable of breaking barriers and beating out the best in competition”

These words couldn’t be more true, and to help you achieve optimal athletic performance, we have put together a few helpful hints from nutritionists all around the country! If you are serious about your athletic performance, then start thinking about what you are putting in your body to help you achieve your best athletic performance in whatever sport you are competing in. 

Water

Water replenishment is the most important factor during exercise.  By the time you are thirsty, your performance has already been negatively affected. 

• It flushes out waste
• Maintains the body’s cooling system
• Prevents muscle cramps, strains, and pulls
• Drink 8-10 glasses/day

Carbohydrates

Carbohydrates are the body’s main source of energy.  They are essential to burning fat because fat cannot be burned completely without carbohydrates.  Carbohydrates should be the cornerstone of an athlete’s diet, regardless of what sport they play.  

• Try to stay away from simple carbohydrates (white ones)
• Complex carbohydrates are the best
• 55-65% of your daily calories should come from carbohydrates
• 3-4 grams of carbs/pound of body weight is needed daily for athletes

Examples:  colorful and antioxidant-rich vegetables, organic fruits, brown rice, pasta, wheat and whole grain breads, all-bran cereals, sweet potatoes, oatmeal, beans and peas.

PROTEINS

Protein is important in the maintenance of skeletal muscle and repair of muscle tissue and growth.  But you don’t need as much protein as you might think.  As long as you are eating the right kind of protein balanced with healthy carbohydrates and fats, you should reap the benefits in your athletic performance.

• 15-20% of your daily calories should come from protein
• A very high protein diet is not needed
• Athletes only need a little more protein than the average person

Examples:  grass-fed meat, fish, grilled chicken, turkey, beans, tofu, cheese, peanut butter, eggs, yogurt and milk

Healthy fats

Fat is required for the growth, recovery and overall health of your muscles.  Fat regulates all cell functions and healing, but what people don’t realize is that you need fat to burn fat! 

• Stay away from saturated fats
• Omega 3 fats and unsaturated fats are important for performance
• Avoid trans fats (hydrogenated oil) in food
• 20-25% of your daily calories should come from fat

Examples:  grass-fed meats, wild caught fish, free-range eggs, olive oil, avocados and nuts

SUGARS

Sugar causes a quick high followed by plummeting energy levels.  Eat these in moderation during your athletic season.  Any type of sugar used as fuel will deplete you of fuel in the long run.  

Alcohol and Athletic Performance

“Alcohol and Athletic Performance” 

It has been estimated that the average American college student drinks more than 34 gallons of alcohol every year.  Alcohol may provide as much as 20 percent of calories in the diet of some drinkers.  On the surface, alcohol consumption seems harmless and a normal part of the college experience. 

However, research overwhelmingly suggests that alcohol use and athleticism do not go hand in hand...

Alcohol not only impairs judgement making you more succeptible to injury and depression, but there are biological consequences to your performance which affect your teammates.

Mixing Alcohol with your performance will decrease muscle strength, performance, create electrolyte imbalances, vitamin deficiencies, increase body fat, and low glycogen levels.  Furthermore, alcohol “has a detrimental effect on the quality of your sleep and daytime attention”.  This relates to your (in)ability to focus in the classroom and on the playing field.

“Alcohol prevents athletes from reaching their ultimate playing potential. If one or more players on a team were to be in this condition during the game, this can have negative effects on the team as a whole.  Every member of the team needs to play at [her] best at all times in order to have a team of champions.  Don’t let alcohol abuse be the reason you don’t play at your best!”

UC Sand Diego Athletic Performance Nutrition Bulletin, http://www.nmnathletics.com/attachments1/507.htm?DB_OEM_ID=5800