Issue: 17.09 December 2007 Daily Specials Coaches and athletes are realizing that a meal plan is as critical as a game plan. We asked five nutritionists to serve up five different menus for some very specific situations. Your football athletes seem overly fatigued during preseason practice and the coach wants a better nutrition plan for them. Your wrestlers ask for a diet that will help them make weight. One of your basketball players is lactose intolerant. The soccer team needs on-the-go meal ideas. And your heptathlete wants a competition meal plan for her specialized event. As athletes understand more ...
ANSWERS Lifestyle + Risk Reduction + by heart Diet Nutrition How Do I Follow a Healthy Diet? The American Heart Association recommends an eating plan that emphasizes intake of vegetables, fruits, and whole grains and includes low-fat dairy products, poultry, fish, legumes (dried beans and peas), nontropical vegetable oils, nuts and seeds. It should limit intake of sodium, sweets, sugar-sweetened beverages and red meats. Vegetables Whole grains • One serving equals: 1 cup raw leafy vegetables (about • One serving equals: 1 slice bread; ½ cup hot cereal, the size of a small fist); ½ cup cut-up raw or cooked ...
Texas A&M Baseball Performance Nutrition Program Jon Tanguay MS, RD, CSSD, LD Director of Performance Nutrition (970) 412-5895 jtanguay@athletics.tamu.edu Nutrition can make a good athlete great, or a great athlete good. Let’s start with basic performance nutrition. Gaining Lean Mass So you wanna be explosive? Eat like you mean it! Five to six times a day, including protein Add dense foods like cheese, peanut butter, nuts, and guacamole. Increase your carbohydrate intake and sources of lean protein. Provide fuel for your muscles to grow. Pre-workout snack Recover within 30 minutes of activity (20g protein) Balanced ...
FOOD JOURNAL 3-Day Diet Record NAME DATE Please record everything you eat and drink for 3 days. Be as thorough and detailed as possible. Please be as honest as you can be. I am gathering data, not judging. Don’t change your normal routine. Just record what you are doing. If your eating habits change over the week, pick 3 days that are representative (e.g., 2 weekdays plus 1 weekend day). To measure, simply use hand-sized portions (e.g., 1 palm, 1 st, 1 cupped handful, 1 thumb) or something else standardized (e.g., baseball, deck of cards). You ...
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