Summary of Dietary Guidelines

1. EAT FROM THE 3 STEP PLAN

• Step #1: Eat fruits, vegetables, and seeds (nuts) regularly

• Step #2: Provide carbohydrate relative to your activity level

• Step #3: Select a lean protein source

2. EAT 3-6 MEALS PER DAY

• When weight gain is desired, meals will be slightly larger to allow for more calories per meal.

• When weight loss is desired, meals will be slightly smaller to decrease total caloric intake.

• Physiological Factors:

• Helps maintain lean body mass

• Promotes body fat reduction

• Reduces sluggishness and the  onset of fatigue

3. SPACE MEALS 3 1/2 TO 4 HOURS APART

• The body can use the calories more efficiently if small amounts are given more often rather than large amounts given all at one time.

4. ACHIEVE THE IDEAL CALORIC DISTRIBUTION

          In Season             Off Season

• Carbohydrates              60-70%                 55-60%

• Protein                         15-20%                 15-20%

• Fat                               15-20%                 20-25%

5. INCREASE THE INTAKE OF WHOLE GRAIN COMPLEX CARBOHYDRATES

These foods are:

• Breads , Rolls, Cold Cereals, Oatmeal, Pancakes, Waffles, French Toast, Pastas, Bagels, Rice, Beans

• Vegetables and Vegetable Juices (V8), Fruits and Fruit Juices

• Dietary Factors: 

• Food source of carbohydrate

• High in vitamins and minerals

• High water content 

• Physiological Factors

• Increased energy storage in  muscle

• Improved recovery between practices and multiple-day competitions

• Protein sparing effect for growth  and repair of muscle

• Prolonged endurance

6. KEEP REFINED SUGAR INTAKE TO A MINIMUM

• Limit or omit sweets, soda, candy, cakes, pastries, etc.

These foods are:

1. Low in vitamin and  mineral content

2. Empty calories

3. Often high in fat

Substitutes

1. Fruits

2. Vegetables

3. Unsweetened juices

4. Diet soda

5. Low sugar foods

6. Low fat foods

7. KEEP PROTEIN SERVINGS TO MODERATE SIZE (3-6 oz).

8. INCREASE WATER INTAKE TO 4 - 32 oz BOTTLES A DAY  (128 + oz)

Effects of dehydration

• Fatigue

• Deterioration of performance

• Increased body temperature

• Increased resting heart rate

• Irritability

• Loss of appetite

9. WHEN SHOPPING: CHECK LABELS.

• Carbohydrate, protein, and fat content

10. LIMIT TOTAL FAT INTAKE TO 20-25% OF TOTAL CALORIC INTAKE.

• Reduce intake of high fat foods

Diets of athletes that are high in fat can lead to:

• Chronic exhaustion

• Irritability

• Restlessness

• Increases in body fat

• Decreases in lean body mass

11. OMIT OR LIMIT ALCOHOL CONSUMPTION

Negative effects

• Slows reaction time

• Decreased strength, power, and  endurance

• Impairs liver’s ability to process dietary protein, carbohydrate, and fat

• Impairs muscle growth and increases body fat

• Impairs body temperature  regulation

• Dehydration