Nutrition

Unfortunately, with the pace at which we attack life, one of the most important aspects of a young athlete’s training is also one of the most abused and ignored.

The rising tide of medicines being ingested by children for chronic diseases has jumped dramatically (Diabetes – 103%, Asthma – 47%, ADD/ADHD –41%, High Cholesterol – 15%) and Type II Diabetes, once known as adult-onset diabetes is affecting kids as young as age 5. In essence unless drastic dietary/lifestyle changes are implemented, the diseases tend to be life sentences. Prescription diabetes drugs are not antibiotics that are taken for 7-10 days – these are drugs that many of our youth are forced to take for the rest of their lives.

Especially vital for growing, performing young athletes is a sound plan that provides the nutrients, water and minerals necessary for peak mental clarity and physiological output. Our Nutrition training involves healthy doses of education rich in examples and meal plans each athlete can follow. The goal is to provide athletes and parents of athletes with a template that conforms to a lifestyle rather than a temporary diet or fad diet routine. The food pyramid is a template that each athlete and family should be able to manage and maintain with a minimal amount of planning and discipline. The Nutritional Training Pyramid includes the following elements (in order of importance)

• WATER
• Whole Foods
• Food Supplementation (engineered foods and vitamin supplements)
• Special Needs

A functional metabolism to support daily, weekly and seasonal play and environmental workloads with optimal physiological results for peak performance should include these guidelines:

Food combinations should be based on a 40:30:30 ratio.

• Low Glycemic Carbohydrates – 40% A glycemic index (GI) score of less than 100 is a solid report card choice for all student/athletes. NOTE: Gatorade has a GI of 100. Apple Juice has a GI of 40. Go to www.glycemicindex.com to search for the GI nutritional score of your foods.
• Lean Protein Sources – 30% Protein should be derived from animals which are pasture fed, free-range, and /or bred under stringent USDA Organic guidelines. The fewer the legs the better. Consume about the size of your palm.
• Essential Fatty Acids – Smart Fats – 30% EFA’s often misunderstood but vital. Conventional wisdom minimizes the role of fat in the American diet. The body needs Omega 3, 6 and 9 EFA’s for optimal organ function, joint health, inflammation/anti-inflammation responses, useful energy and for balanced brain and blood chemistry function.

Are becoming increasingly popular among athletes. Eat snack and protein bars that are cold pressed and are labeled with the following:

• Gluten Free
• 100% organic
• Free of refined sugars
• Low Glycemic

This level involves the supplementation of the athlete’s macro-nutrient intake. 7-8 Servings of fruits and vegetables are virtually impossible to consume on a daily basis. This is why every athlete should supplement their diet. Although food should be used as the main foundation, there should be fortification of the macro food intake with a multi-vitamin, a mineral supplement, and a fish oil supplement. ( free of PCB’s and heavy metals)

This level caps the pyramid with anything added in the form of special needs for an athlete. Aside from the supplements an athlete takes in Tier 3, they may need more of a specific supplement to aid in reparative properties or legal performance enhancement.

1. Eat a well balanced breakfast

2. Eat more (5-6) smaller meals during the day

3. Eat 1 gram/lb. of low fat protein daily to support your lean body mass

4. Eat a minimum of 5-6 servings of fruits and vegetables each day

5. Avoid simple sugars such as white bread, candy, soda’s, fast foods, etc.

6. Eat more smart fats like Omega 3/6/9, fish oil, etc.

7. Take a multivitamin to supplement poor nutritional value in today’s food

8. Eat foods high in fiber content

9. Favor quality food choices over quantity

10. Eat a wide variety of foods