Nutrition

Salmon Dinner

 

CrossFit Del Campo

BASIC NUTRITION GUIDELINES

Performance nutrition is critical for success on the field and long-term health. Making progress on the field and in the weight room starts with proper nutrition. The key to gaining muscle, increasing strength, and overall health comes from paying attention to what you put in your body. Don’t power down junk food to gain size, because the size you will gain isn’t good weight. It is fat; it’s useless, and it will slow you down on the field while decreasing performance and overall health. Although size and strength are vital, better body composition means a more powerful athlete. Recovery and muscle gains cannot happen with poor nutrition.

The eating habits we establish remain with us throughout life. It is very hard to eat one way while playing sports and expect to change our diet after a sports career is over. Good eating habits are formed while the discipline of training hard develops as well.

The goal is to consume at least 1 gram of protein per lb. of body weight. The way to maximize muscle growth is to provide the body with adequate protein for growth and recovery, hormonal control for better body composition…and improved growth and recovery!

For most high school athletes there is no calorie restriction. 4 to 6 meals per day is the goal. Post workout or practice meals should contain proteins and carbohydrates. Whole milk and whey protein are ideal and a non-insulin mediated glucose transport takes place. So take advantage of growth and recovery potential post-workout by making sure to eat a protein and carbohydrate meal within 1 hour of working out.

***MILK AND WHEY PROTEIN***

One gallon of whole Milk contains 2400 calories. This is an excellent source of proteins, carbohydrates and fat. Dense calorie sources are a must, like whole milk and meats. Whole milk serves a few different functions. It is a complete meal and is an excellent post-workout drink for recovery and muscle building. It contains protein, fat, vitamins D and K, all necessary for performance and strength gains. It is an inexpensive form of supplementation. Whole milk is full of muscle building properties, and is ideal for trying to build mass. On top of all the good properties, milk is affordable, easy to find, and requires no preparation, so that it can be consumed immediately.

Whey Protein acts similar to milk. It is a fast acting protein and a good supplement when trying to achieve 1 gram of protein per lb. of bodyweight. If you are lactose intolerant (actually a quite rare condition), whey protein is an ideal choice. Many forms of whey protein are lactose-free and therefore will not cause problems for those that cannot drink whole milk. Whey Protein is a by-product of cheese manufactured from cow’s milk. It has the highest biological value of any protein, meaning that it passes through the stomach quickly and is rapidly absorbed by the intestines.  For years it has been the staple of many athletes/bodybuilders’ supplement program. Athletes should have parent(s) approval to use whey protein.

***RECOMMENDED FOODS TO EAT***

Parents tend to get overwhelmed when the words diet, whey protein, or muscle mass get used. If you are one of those parents, here is a simple general guideline that will definitely help when thinking about a healthy way to feed your athlete. “Eating anything that runs, jumps, fly’s or swims, fruits & vegetables, nuts and seeds, and diary will maximize our overall health”.

“SHORTENED PALEO FOOD LIST”

Lean Meats: Steak, Ground Beef, Chicken, Pork, Turkey, Etc…

Fish: Tuna, Halibut, Salmon, Cod, Trout, Crab, Etc…

Fruits and Vegetables

Nuts and Seeds- almonds, walnuts, macadamia, pecans

Oils: Extra Virgin Olive Oil, Coconut Oil, Fish Oils(omega 3’s)

Nut Butters: Almond Butter, Peanut Butter

Dairy Foods; whole milk and cheese, yogurt, butter

For more info please check the following:

Recommended web sites-           Recipe and meal ideas-                 Books-

www.balancedbites.com             www.thefoodee.com                    The Paleo Solution by Robb Wolf

 www.robbwolf.com                                                                                      The Paleo Diet for Athletes by

                                                                                                                                Loren Cordain

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