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Sports Nutrition. Helpful Tips for a Good Diet. Calories. What is a calorie? One calorie expresses the quantity of heat to raise the temperature of 1 kg (1 L) of water by 1 o C. Calories from food help produce energy to fuel our body to perform work.
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Sports Nutrition Helpful Tips for a Good Diet
Calories • What is a calorie? One calorie expresses the quantity of heat to raise the temperature of 1 kg (1 L) of water by 1oC. • Calories from food help produce energy to fuel our body to perform work. • Macronutrients are the major sources of calories in our diets.
Carbohydrates (CHO) • There are three kinds of CHO: • Monosaccharides (glucose, fructose, galactose) • Disaccharides (sucrose, lactose, maltose) • Polysaccharides (starch and fiber) • The main source of energy during intense prolonged activity. • Supplies the body with 4 calories per gram. • A CHO-deficient diet rapidly depletes muscle and body sources, profoundly affecting high-intensity anaerobic and long-duration aerobic exercise capacity.
Helpful Tips with CHO • Make CHO-packed foods the mainstay of every meal. When you run, your body burns CHO more efficiently than fats or proteins. That’s why marathoners carbo-load on pasta the night before a big race. • Eat whole-grain cereal products - wheat, rice, oatmeal, bread, bagels - to anchor each meal. These calorie-dense CHO foods also contain fiber, vitamins, and minerals. • Consume plenty of fruits and vegetables. They don’t provide as many calories as the cereal grains, but they are an unequaled source of vitamins, minerals, and extremely healthful phytochemicals.
(cont.) • Avoid empty CHO, such as the ever-present snack foods, that contain excessive amounts of sugar and fat. When you have a sudden craving, select fruit or a bagel instead. • Consider grazing during the day every two to three hours with CHO packed mini-meals.
Proteins (PRO) • Proteins form from subunits called amino acids. • There are 20 different amino acids • An almost infinite number of possible protein structures can be formed through these subunits. • Provide the body with 4 calories per gram • Eight of the 20 amino acids cannot be synthesized by the body and are called essential amino acids. These must be consumed in the diet. • PRO provide the building materials for muscles, bones, etc. in the body.
Helpful Tips with PRO • Don’t worry about proteins. Your daily diet should provide plenty, as long as it’s varied and well-balanced, with occasional low-fat dairy products, eggs, lean meats, fish, and fowl. • Always select nonfat or low-fat (1 percent) dairy products over the higher-fat options. You’ll get the same high-quality PRO without the high saturated fat that can lead to heart disease. • When eating red meats, make careful selections at the supermarket and trim additional fat in preparation.
(cont.) • Eat fish several times a week. Fish provides an excellent source of PRO with fatty acids that are naturally protective against heart disease. • Check out various ethnic cookbooks and recipes for the healthy and flavorful ways they combine grains, nuts, seeds, and beans.
Lipids (Fats) • Lipids provide the body with the largest potenial energy: 9 calories per gram. • High saturated fat intake elevates blood cholesterol and promote coronary heart disease. • Heart disease protection may occur from increasing the diet’s proportion of unsaturated fatty acids. • Lipids provide protection to our organs and are found in our cells.
Helpful Tips with Fats • Keep your consumption of fats to just 10 percent saturated fats (red meats and dairy products). Also avoid the trans fats in many processed foods like chips, cakes, and cookies. • Use olive oil or other monounsaturated oils, like canola oil, for salad dressings and cooking. Supplement them with the polyunsaturated fats found in many vegetable oils. Eat fish several times a week, especially cold-water fish like salmon and tuna.
(cont.) • Don’t try to eliminate fats and oils from your diet. Fat is an essential nutrient for humans, and your body requires a modest amount of daily fat intake to maintain many important functions. • For maximum fat loss and weight loss, run a little faster or farther. Both will increase calorie and fat burning.
Vitamins & Minerals • Vitamins serve crucial functions in almost all bodily processes, and must be obtained from food or dietary supplementation. • The fat-soluble vitamins are A, D, E, and K; vitamin C and B-complex are water-soluble. • Vitamins A,C,E, and Beta-carotene serve important protective functions as antioxidants which may help to protect the body against heart disease and cancer. • Approx. 4% of body mass consists of 22 elements called minerals. • Minerals function primarily in metabolism where they serve as enzymes. They also provide structure in bones and teeth.
Helpful Tips with V & M • For optimal nutrition, eat a varied, well-balanced diet that includes plenty of fruits and vegetables. Whole foods contain many phytochemicals and other micronutrients that can’t be obtained from processed foods. • Drink fruit and vegetable juices as another way to tap into this powerhouse of nutrients. They’ll keep you well-hydrated while also providing many vitamins and minerals. • To make sure you’re getting all the fruits and vegetables you need, eat them as healthful snacks during the day.
(cont.) • Consider taking a supplement or supplements that contain the main antioxidants. Vitamins C and E are especially important to runners. • If you feel the need for nutritional insurance, take a daily multivitamin/mineral. But don’t use this as an excuse for not eating healthful whole foods during the day.
Helpful Tips • Commercial sports drinks contain a special formulation with the scientifically correct ratio of sugars to water. Many other drinks, from juices to colas, contain too much sugar, which slows the absorption of water into the bloodstream. • Bars and gels also contain excellent CHO, but you still need to get that all-important water every 15-20 minutes. • When taking bars and gels, don’t consume sports drinks at the same time. Wash then down with water and nothing else. • For maximum exercise results, buy bars and gels that provide a high-CHO formulation rather than high protein.
Nutritional Labels Ingredients are measured by weight. Ingredients appearing first on the label mean there is more of that product than the one following it. Find foods that have the ingredients you want first in their labels.
Some Super Foods to Consider • 1.Beans: A great low-fat, low-calorie source of protein and an easy way to help control your weight and your blood sugar. • 2. Blueberries: The best food on the planet to preserve a young brain as we mature. • 3. Broccoli: The best food on the planet to prevent cancer. • 4. Oats: A sure-fire way to lower your cholesterol. • 5. Oranges: The most readily available source of vitamin C, which in turn lowers the rate of most causes of death in this country, for example, heart disease and cancer. • 6. Pumpkin: Loaded with phytonutrients, which keep our skin young and help prevent damage from sunlight.
7. Wild salmon: A guaranteed way to lower your risk for cardiac-related death. • 8. Soy: The only complete vegetarian source of protein. • 9. Spinach: The best food on the planet to prevent cataracts and age-related macular degeneration, thus ensuring a lifetime of good vision. • 10. Tea -- green or black: The easiest and cheapest no-calorie way to avoid heart disease and cancer. • 11. Tomatoes: One of the easiest ways for men to avoid prostate cancer is the consumption of tomatoes and tomato-based products. • 12. Skinless turkey breast: The leanest meat source of protein on the planet. • 13. Walnuts: Consuming walnuts is an easy, tasty way to lower your risk of cardiovascular disease. • 14. Yogurt: A tasty, easy way to boost your immune system.
Helpful Tips • Eat a light, easily digestible CHO food one to two hours before you begin running or racing. Good suggestions include an energy bar, a bagel, a piece of toast and jam, or a banana. • Avoid foods that are likely to upset your stomach and bowel:greasy foods; certain fruits, high-fiber foods; heavy, high-protein foods; a last-minute cup of coffee. • Drink eight ounces of sports drink 30 minutes before you run. This will help supply both the water and the CHO you need during your run.
(cont.) • After running or racing, getting rehydrated and staying hydrated should be your most important concern.(15 to 20 minutes after your run). Drink as soon as possible after running and several more times in the hours immediately following your workout or race. • Thirst isn’t a reliable guide to how much fluid you need; you should force yourself to drink more. • After a run, you need to consume much the same foods and fluids you ate beforehand. This is a good time to drink a fruit juice you avoided before running and also an excellent time for a light protein food like low-fat yogurt or a handful of nuts, maybe even pretzels!
Grilled Salmon Fillet with Apricot Sauce Nasties, I’m not a big red meat eater! So when it comes to fish, I eat a ton. One of my favorite dishes is a piece of grilled salmon served up with a simple apricot sauce, enjoy! Ingredients: 1 salmon fillet ½ cup apricot preserves 1/8 cup Dijon mustard ¼ cup low-sodium soy sauce Directions: Grill salmon until flaky & the fish has reached an internal temperature of 140oF . Apricot Sauce (makes 8 servings): In a small bowl, combine the apricot preserves, Dijon mustard, and soy sauce and blend well. Microwave until the sauce is warm. Drizzle over grilled salmon. Serve with cumin brown rice & broccoli florets
Veggie Burger with Sweet Potato Fries What’s more American than a burger and fries! And what’s more healthy than veggies and sweet potatoes!! It’s quick, it’s easy it taste great. Ingredients: 1 whole wheat burger roll 1 veggie burger (Morning Star, Boca, etc. take your pick they all taste great!) 1 slice cheddar cheese 1 tablespoon light mayonnaise 2 slices avocado 1 large sweet potato 2 tablespoons canola oil brown sugar (to taste) nutmeg (to taste) cinnamon (to taste) chili powder (to taste) Salt and pepper (to taste) Continued on next page…
Veggie Burger with Sweet Potato Fries • Directions: • Grill veggie burger until warm & golden brown. Add cheese a minute before removing from the grill. Top with light mayo & avocado slices. • Sweet Potato Fries: • Preheat oven to 400-425 degrees. • Line baking sheet with aluminum foil. Lightly grease with oil then set aside. • Clean potato skin and then cut in half lengthwise. Try to get approximately 1/2-inch thick fries. • Place sweet potato fries in a large mixing bowl. Combine dry ingredients together and then shake over fries evenly. Next add the wet ingredients. Toss until each fry is coated with spices and moisture. • Spread fries in a single layer on baking sheet. • Bake for 30 to 35 minutes turning once to ensure even cooking. I usually change the oven setting to broil after about 27-30 minutes to make the fries more crispy. If you do this make sure you keep an eye on the fries so they do not dry out. • Remove from oven and serve hot. Serve with fresh salad greens & light dressing
Italian Quesadillas Italian quesadillas are fantastic. Cheese, cheese & more cheese! Ingredients: (Serves 6) 2 tablespoons olive oil, plus more as needed 1 large onions, thinly sliced 1/2 teaspoon sugar Salt and freshly ground black pepper 6 (8-inch-diameter) flour tortillas 1/2 cups shredded Fontina (or Italian cheese mix) 1/2 cup jarred roasted red bell peppers, drained well and patted dry 2 tablespoons finely chopped fresh Italian parsley leaves, plus sprigs for garnish 1/4 cup freshly shredded Parmesan, plus 3 tablespoons for garnish Continued on next page…
Italian Quesadillas Directions: Heat 2 tablespoons oil in a heavy large skillet over medium-low heat. Add the onions and sugar, and cook until the onions are golden brown, about 20 minutes. Season the onions, to taste, with salt and pepper; set aside. Preheat the oven to 250 degrees F. Sprinkle some Fontina over half of a tortilla. Arrange some bell peppers and sautéed onions on top of the Fontina. Sprinkle with chopped parsley and Parmesan. Sprinkle more Fontina over. Fold the clean half over the filling to cover and press gently to seal. Repeat with remaining tortillas evenly dividing the filling ingredients. Heat 1 tablespoon oil on a heavy large griddle over medium heat. Working in batches, cook the quesadillas until the cheese melts and the tortillas are golden brown, adding more oil as needed, about 3 minutes per side. Transfer the quesadillas to baking sheets and keep them warm in the oven while cooking the remaining quesadillas.
Whole Wheat Spinach Pasta with a Tomato Clam Sauce This is one of my favorite things to eat prior to a race. I love the different colors and flavors. Also, it incorporates whole wheat pasta & a super food, spinach, into the dish! Ingredients: (Serves 4) 20 oz canned clams, with their liquid 6 tablespoons olive oil 2 cloves garlic, crushed 1 pound fresh Roma tomatoes, very finely chopped 1 pound Whole Wheat Spinach Pasta 4 tablespoons chopped fresh parsley Salt and freshly ground black pepper Parmesan cheese Continued on next page…
Whole Wheat Spinach Pasta with a Tomato Clam Sauce Directions: Bring a large pot of water to a boil for the pasta (add a little salt & olive oil). Follow the cooking directions on the box. Place the olive oil in a medium saucepan with the garlic. Cook over moderate heat until the garlic is just golden. Add the chopped tomatoes to the oil, and pour in about 1/4 a cup of clam liquid. Mix well and cook over low to moderate heat until the sauce begins to reduce & dry out. A minute or two before the pasta is ready to be drained, stir the parsley and the clams into the tomato sauce, and raise the heat. Add some freshly ground black pepper, and taste for seasoning. Drain the pasta, and turn it into a serving bowl. Pour on the hot sauce, and mix well before serving. Sprinkle with fresh parmesan cheese.
Fish Tacos I love Mexican food! There are so many ways to compile a delicious dish. But, the real reason, is all the great colors inside their dishes! Ingredients: (Serves 4) 2 mahi mahi fillets 1 1/2 cups panko breadcrumbs (or just regular breadcrumbs) 2 whole eggs 1 1/2 cups flour 1 tomato 2 cups romaine lettuce 1 small white onion Mexican blend cheese Remoulade Sauce 4 flour tortillas Continued on next page…
Fish Tacos Directions: Prepare the fish. Cut the pieces of fish into 1-ounce strips. Set up a breading station of flour, lightly beaten eggs, and seasoned panko bread crumbs. Season all with salt and pepper. Dredge the pieces of fish in flour, egg then bread crumbs. Add 2 tablespoons of olive oil to a medium size pan and pan sear the fish until they reach a golden brown color. Place finished fish on a paper towel to drain. Keep warm until ready to serve. Chop the tomato, lettuce, and onion and place into bowls. Prepare your tortillas by placing a small amount of remoulade sauce on the bottom. Add a few pieces of the fish on top of the sauce. Sprinkle with cheese and vegetables.
