See our Privacy Policy for details. You can unsubscribe at any time. The first column in the chart reflects the "minimum" amount of protein you need.
A Simple Plan for Educating High School Athletes on Nutrition & Performance
The World Health Organization set this level low enough to include third world countries. However, you need optimal amounts, not minimum amounts, for survival. Protein requirements for most people should fall between the Medium and Typical columns. Studies show weightlifters might need. A good rule of thumb for athletes is to eat protein grams to match your ideal body weight.
Tip: Eat protein in every meal equal to the size of your fist. On the athletic field and in the classroom you need a competitive advantage. To think clearly in class, your brain uses glucose and a fuel called glutamine.
Breakfast and Treats
Glutamine is a protein amino acid. Since most of us like to sleep in until the last possible moment, a protein drink makes an excellent choice for a quick, nutritious breakfast. If you wait to eat protein at lunch, your body will have broken down some of the muscle gains made during the previous day in order to fuel your brain and other parts of your body.
Things like red blood cells and your immunity take priority over big biceps. A side benefit to eating enough protein is your hair and nails will grow thicker and healthier too. Eat about Adjust your carb intake based upon your activity level see chart. Switching between building muscle and losing weight is mainly accomplished by adjusting your carb intake.
Eat medium amounts of fat, not too much or too little. Fat levels should stay relatively constant in your diet whether you want to build muscle or lose weight. Fat is necessary to make hormones and to keep fat-burning enzymes working.
Strength & muscle-building plan for high school athletes
The only exception to eating fat is your after-workout meal. It should be low-fat so your body can digest this meal quickly fat slows digestion. Eat the most nutritious, low-fat carbohydrate and protein sources you can find. All of the food recommendations below contain some fat.
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Consume your fat from lean proteins, nuts, seeds, fruit and vegetables such as:. You can also supplement your diet with flaxseed oil and fish oil, both rich in EPA and DHA which are vital for skin, hormone and brain health. Eat about calories per pound of body weight.
Keep in mind that the 15 calories per pound rule is only a starting point. Try it for 2 weeks before decreasing or increasing your total calorie intake according to how you look in the mirror. Remember, this is just a guide and your own individual needs may vary. The latest research clearly shows that what you eat and when you eat, makes a tremendous difference in the speed and quality of the results you get from your workouts.
Use this information to shorten the time it takes you to achieve your physique goals and burst through plateaus. Research shows that one to two hours before your workout, you should eat a light meal, drink a meal replacement powder MRP or eat a large protein bar. The latest research data indicates that a small pre-workout meal supplement containing at least 10g of protein or about 6g of essential amino acids will minimize muscle protein breakdown during intense physical exercise.
Whey protein is the preferred choice since it digests fast. Along with protein, consume at least g of high glycemic carbohydrates such as glucose, maltodextrin or glucose polymers. This helps spare glycogen for improved performance and results. You can also use a high carb or endurance powder and add a little protein.
When you exercise, whether it is jogging or lifting weights, your body produces a stress hormone called cortisol. The opposite is true for insulin which helps rebuild muscle and suppresses the release of cortisol. Drinking a carb-filled drink therefore stimulates insulin and blunts cortisol. The result? More muscle gains!
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Misunderstanding how these hormones work is why so many people hit plateaus in the gym despite their heavy workouts. If you workout for less than one hour, just drink water. See Figure 1. This is a critical time for proper recovery. You need to rush nutrients into your body preferably within 30 minutes of your workout. See Figure 2. A delay of an hour or two can make a significant difference in your recovery, muscle protein synthesis and glycogen replenishment.
Another recent study revealed that those who supplemented immediately post workout actually lost more body fat than those who delayed eating after their workout. See Figure 3. The post-workout formula should contain at least 15g of whey protein which is fast-digesting and about 45g of high-glycemic carbohydrates. This is about a 3 to 1 ratio of carb:protein in a liquid form for fast absorption.
Mix in water or juice. Try packing a shaker bottle in your gym bag containing the dry protein powder formula described previously. Or eat a high-carb protein bar. Avoid fat in this meal under 6g is fine. After about two hours your body is primed to stimulate further muscle protein synthesis and recovery. This is the time to eat a regular meal. Eat about g of protein along with low-glycemic carbs.
Lean meats and steamed vegetables are a good choice. Stay away from refined carbs like bread, pasta, rice and cereal to minimize insulin stimulation unless you are trying to gain weight. Once the metabolic window to build muscle has passed, excess carbs and insulin will only make you fat. A multi-vitamin can help make up for deficiencies in your diet, as well as help with skin problems like acne.
Zinc and vitamin B-6 are needed to build muscle.
Calcium and magnesium are needed to build a strong skeletal frame to compete in sports. B-vitamins are required for energy.
Others help you make hormones that mature you into an adult. In June of , the Journal of the American Medical Association reversed its long-standing position and now recommends taking a daily multi-vitamin and mineral combination. However, there are one or two exceptions. Sound familiar?
This was my life as a high school sport coach. Did I realize that nutrition was important for athletes? Of course—but I never quite seemed to find the time to address the topic thoroughly. After all, when knowledge bombs of that magnitude detonate, people notice. Fast-forward several years. This allows time to put together curriculum like a Sports Nutrition presentation. However, few aspects of training the high school athlete are optimal. So, when does this nutrition talk happen?
Sometimes a class period is allocated during the pre-season or early off-season. Sometimes the longer presentation is broken up into 5-minute segments delivered at the beginning of team character lessons. Sometimes, there is no presentation. Instead, there might be a brief discussion held at the end of a team lift. Often, the best nutrition talks are ones that are off-the-cuff but relevant to the current circumstance. The temperature is degrees this week? Breakfast is the most important meal of the day. End of topic, next slide! But is it?