The Athlete's Kitchen, The Athlete's Diet: Strategies To Eat For Enhances Energy & Endurance

·      The foundation of an Athlete’s Diet is Carbohydrate, Whole Foods Carbohydrate and not Processed Snack Foods or Processed Sweet Foods, like Chips or Fries or Donuts & Candy Bars.

v 50% to 60% of Total Calories in a Day: Carbohydrates
            Whole Grain Breads & Cereals, Brown Rice, Baked Potato, Corn Bread, Whole             Wheat Pasta, Whole Wheat Tortillas, and Corn Tortillas             Colorful Fresh Fruits and Vegetables             2 to 3 cups of Low Fat/Non Fat Milk, Chocolate Milk, or Yogurt

v 20 to 25% of Total Calories each Day: Lean Proteins for Essential Amino Acids, & the   Minerals Iron, Zinc, Selenium. Protein makes a meal feel satisfying & it assists in raising metabolic rate. Protein is necessary for growth, immune system strengthening, repair and healing of all tissues.

v 20 to 25% of Total Calories each Day should come from “Healthy Fats,” avoiding trans fat, and excess saturated fat. Healthy Fats are in Lean Meats, such as skinless chicken, turkey, and very lean beef or ground turkey (very lean: 1% to 7% fat, only). Baked, Grilled, or Steamed Fish should be eaten twice a week: Salmon, Tuna, Tilapia, Shrimp, Scallops, Cod, and Halibut. Fish has the omega 3 fatty acids for Brain, and Cardiovascular Health. Other Healthy Fats include: Canola Oil, Extra-Virgin Olive Oil, Liquid or Tub Canola Oil Margarines.
·      Athletes, male and female, should Plan to Eat or Fuel their Body Four Even-Sized Meals Every Four Hours.

v Breakfast (6:30am to 7am). 500 to 700 Calories
Whole Grain Cereal, Milk, Banana (Cheerios, Raisin Bran, Total Raisin Bran, Oatmeal). ORTwo Scrambled Eggs, Toast, Jam, Orange Juice

v Lunch #1: (11am to 12noon). 500 to 700 Calories
            Sandwich, Milk, Fresh Fruit. OR              Low Fat Subway Sandwich, Milk, Fresh Fruit

v Lunch #2: (3pm to 4pm). 400 to 700 Calories
            Fruited Yogurt or Greek Yogurt, Trail Mix with Nuts, Fresh Fruit

v Dinner: 7pm. 500 to 700 Calories
            Grilled Chicken Breast, Baked Potato, Greens & Steamed Carrots, Dinner Roll, Milk
·      Eat Whole Food Nutrient Dense Carbohydrate Foods, Lean Proteins, & Healthy Fats at each meal& Liquids to Hydrate the Blood, Muscles, Heart, and Brain should be Water, 100% Juices, and occasionally Sports Drinks. Stay away from sugary sodas, and sugary juice drinks.

Examples of Healthy Meals Include:v Peanut Butter & Jelly Sandwich & Milk
v Grilled Teriyaki Chicken, Brown Rice, Lettuce & Tomato Salad, Milk
v Spaghetti with Meat Balls, Steamed Broccoli, Bowl of Sliced Strawberries, Milk
v Grilled Sirloin Steak or Baked Fish, Baked Potato, Steamed Carrots, Sliced Pineapple, Milk
·      Each Week Choose from a Variety of 15 to 35 Foods for Greater Vitamin & Mineral Content. This will energize your Heart, and Major Muscle Groups and Fight Tiredness and Fatigue.
Eat Whole Foods in their Natural State

v Choose Oranges, Apples, Bananas, All Berries, and All Melons rather than a Sports Drink or Fruit Drink.
v Choose Whole Grain Breads with 3 to 5 grams of Fiber per serving rather than White Bread.
v Choose Very Lean Ground Beef or Turkey (1% to 7% Fat) rather than 10% to 20% Fat.
v Choose Baked Potato rather than French Fries.
v Choose Oatmeal, Raisin Bran, Total Raisin Bran, Cheerios, or Low Fat Granola rather than Rice Krispies or Kellog’s Sugar Frosted Flakes.

v Foods in their Natural Form offer more nutritional value and less salt or sodium, sugar, total fat, and trans fat.·      Eat when you “Feel Hunger.” This is called “Mindful Eating.” Stop Eating when you feel satisfied or content. Slow Down the Speed of Your Eating and take 20 or minutes per Meal. A Person’s Brain (multiple areas of the Brain), Stomach, Blood Sugar Level and Hydration influence Hunger. “Hunger” is a request for Fuel. The person’s body has burned off fuel and needs to be refilled: Blood Sugar level, Glycogen in the Muscles, and Glycogen in the Liver. Feed your body when it is Hungry with a Snack or a Meal: Carbohydrate + Protein + Beverage for meal satisfaction.

·      Athlete’s Need to take their Pre-planned Meal times, seriously. The Athlete’s body needs to Refuel every 4 hours; they need to Hydrate the Body even more frequently. Athlete’s WIN with GOOD NUTRITION and GOOD HYDRATION.

Michelle Ernaga

Health Teacher

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