The Complete Athlete: Training Camp, Competition & Off Season

There are three phases that every college athlete goes through each year:
1) Training Camp –Preparing for Competition
2) Competition Season- Games, Matches, Tournaments etc.
3) Off Season- Healing & Rebuilding Time

Did you know that when an athlete’s training changes his/her nutrition needs also change?

1. Training camp: You need more calories during this time! As an athlete you also know that this is also the time where body mass and composition need to be shaped for the upcoming season.

• Your goal during this time should be to find a balance between eating for recovery and fuel while also eating for maximal lean body mass and minimal body fat.

2. Competition Season: This is the time were you show what you are made of! Your schedules become very busy and it is easy to become a “junk food junky”.

• It's very important to make sure that all the hard work of training camp isn't wasted with bad eating habits on the road.

3. Off-Season: This is the time to rest your mind and body. Since your training is reduced your calorie intake should be reduced as well, after all you do not need extra calories if you are not doing extra work.

• It's still important to eat properly during this time as many athletes continue to train during the off-season.

Remember: It is easier to get in shape and MAINTAIN than it is to get out of shape and try and get back to where you once were!

Tips on Maintaining Healthy Eating Habits Year Round

Tip 1: Eat before and after workouts

· A meal containing complex carbohydrates is exactly what you need for your workout because they release energy at a steady rate. Try:

o Bananas

o Sweet Potatoes

o Wholegrain Cereals

o Granola Bar

· Your post-workout meal should be eaten within an hour of ending your workout to replenish your glycogen and potassium stores and feed your body the protein it needs to repair muscle tissue.

· You want to choose lean proteins and carbohydrates that your body can break down quickly so that the nutrients are delivered fast to where they need to go. Try:

o Chicken

o Fish

o Eggs

o Bananas

o Potatoes

o Raisins

Tip 2: Never skip breakfast-No matter what

· Breakfast is the most important meal of the day, if you skip it you are already behind-you will be playing catch-up the rest of the day.

· Be sure to include a serving or two of lean protein like an egg white omelet (throw in a yolk or two), some cheese, some dairy like plain yogurt or cottage cheese, or even some lean turkey or chicken bacon or sausage.

· If you are in a rush try whole-grain cereal (hot or cold).

Tip 3: Add “good” fats to your meals

· All fats are NOT bad; in fact you need good fats to function properly.

· The best way to do this is to include the following foods every day:

o Fish Oil – 6-10 total grams per day (1-2 capsules with each meal)

o Olive Oil – 1-2 tablespoons per day (unheated; just add to cold food or after cooking)

o Flax Oil – 1 tablespoon per day (unheated; just add to cold food or after cooking)

o Mixed Nuts

o Ground Flax Seeds (Flax Meal)

o Avocados

o Salmon

Tip 4: Make the most of lunch

· Your lunch meals should be complete and contain protein, carbs, fats, fruits and veggies.

· Skip the lunch meat sandwiches and go with higher-protein stir-fries made with a ton of veggies and whole grain rice, whole wheat pastas with high protein side dishes and a big fruit and veggie salad, etc.

Tip 5: Build a better dinner

· Include whole- grain versions of breads, pastas, and rice instead of their processed (white) counterparts.

· Include high fiber foods like beans.

· Include lean protein like chicken, fish, beef, turkey or Tofu is another good protein option.

· Always include a few servings of veggies.

· Have fruit dishes or homemade smoothies for dessert.

Tip 6: Eat more fruits and veggies

· There are many ways to include more veggies, from eating them raw, to steaming them, to juicing them in a blender, to cooking them with your pasta or rice, to including them in stir-fries.

· With respect to fruits, as mentioned above, you could certainly eat them raw (like you would an apple), but you can also make fruit salads (add a little lemon to preserve it for longer than a few hours), you can include the fruit in your veggie salads, and you can blend up some fruit with a little water or dairy (plain yogurt, cottage cheese, etc.) and make a juice drink/smoothie.

Tip 7: Get a complete snack

· It is important that you get a complete snack.

· Make sure you get some good carbs, fruits and veggies, good fats, and good protein with each meal.

· Try these healthy snacks:

o Fresh veggies dipped in hummus

o Plain yogurt with frozen/fresh fruit

o Whole-grain crackers and cheese

o Trail mix

Training 101: Pre & Post Workout Meals

Training for any sport is difficult. It is very important that you prepare your body before and after so that you can get the most out of your workouts! Eating the right foods before and after workouts help you:

• Optimize performance
• Enhance muscle growth
• Enhance recovery

Before a Workout

It is important to eat the right foods before working out so that you will have enough energy while you are training.
A meal containing complex carbohydrates is exactly what you need for your workout because they release energy at a steady rate. Try:

• Bananas
• Sweet Potatoes
• Wholegrain Cereals
• Granola Bar

Try these Combos BEFORE your next workout:

•Banana and a glass of milk (Chocolate is fine)

•Apple with a handful of nuts

•Nonfat plain yogurt with berries

Many athletes complain of feeling “full”, to avoid this feeling don’t eat heavy grains such as pasta.

After a Workout

Your post-workout meal should be eaten within an hour of ending your workout to replenish your glycogen and potassium stores and feed your body the protein it needs to repair muscle tissue. You want to choose lean proteins & carbohydrates that your body can break down quickly so that the nutrients are delivered fast to where they need to go. Try:

• Chicken
• Fish
• Eggs
• Bananas
• Potatoes

Try these combos AFTER your next workout:

•Grilled chicken breast with sweet potato

•Egg whites with tomato and steamed spinach

• Protein shake with fresh fruit
  

Don’t forget to rehydrate! An important part of your pre- and post-workout meals is WATER. Drink Up!!

*Weekly Challenge: I challenge you to eat something from the recommended list (above) before & after each of your workouts. Do you notice a difference?

Food Labels: What Do They Really Mean?

Understanding food labels is an important first step in making healthy food choices. The food labels provide information that allows you to make informed choices about the foods you eat and how those foods may affect your athletic performance.

DON’T FORGET! If you are reading a lot of labels, you may not be eating much of the right food. Last time I checked, there was no ingredient label on an apple or a carrot stick. Remember that most of the food you should be eating should follow the "If you can't hunt it, pick it, or dig it up . . ." rule.

Food Labeling: Let’s Break It Down!

1) The Serving Size

The first place to start when you look at the food label is the serving size and the number of servings in the package. Serving sizes are standardized to make it easier to compare similar foods; they are provided in standard units (e.g. cups or pieces) followed by the metric amount (e.g. the number of grams). Pay attention to the serving size, especially how many servings there are in the food package. Then ask yourself, "How many servings am I consuming"? If you eat a larger serving size all of the food values will increase.

2) Calories (and Calories from Fat)

Calories provide a measure of how much energy you get from a serving of food. Many Athletes consume more calories than they need without meeting recommended intakes for a number of nutrients. The calorie section of the label can help you manage your weight (i.e., gain, lose, or maintain).

Extra Info: General Guide to Calories (Based on 2,000 calorie diet)

• 40 Calories is low
• 100 Calories is moderate
• 400 Calories or more is high

3&4) The Nutrients

Look at the top of the nutrient section in the sample label. It shows you some key nutrients that impact on your health and separates them into two main groups:

Limit These Nutrients

The nutrients listed first are the ones most people normally get enough of, or even too much. They are identified in yellow as Limit these Nutrients. Eating too much fat, saturated fat, trans fat, cholesterol, or sodium may have a negative affect on your athletic performance.

Get Enough of These

Most people don't get enough dietary fiber, vitamin A, vitamin C, calcium, and iron in their diets. They are identified in blue as Get Enough of these Nutrients. Eating enough of these nutrients can improve your health and help reduce the risk of some diseases and improve your overall performance.

Remember: You can use the Nutrition Facts label not only to help limit those nutrients you want to cut back on but also to increase those nutrients you need to consume in greater amounts.

5) Understanding the Footnote on the Bottom of the Nutrition Facts Label

Note the * used after the heading "%Daily Value" on the Nutrition Facts label. It refers to the footnote in the lower part of the nutrition label, which tells you "%DVs are based on a 2,000 calorie diet".

6) The Percent Daily Value (%DV)

The % Daily Values (%DVs) is based on the Daily Value recommendations for key nutrients but only for a 2,000 calorie daily diet-not 2,500 calories. The %DV helps you determine if a serving of food is high or low in a nutrient.

Weekly Challenge: I challenge you to take the time to read at least 5 food labels this week!