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MAXIMUM VELOCITY ATHLETICS NUTRITIONAL BASICS

By Jeremy Fischer www.maximumVELOCITYathletics.com

*Three Major Food Stuffs Relative to Athletes*

CARBOHYDRATES - What are they?
Recommend 55-60% of caloric intake. Carbohydrates are the main source of energy for the body. Glucose is the bodies form of carbohydrate and is used for energy. The body stores very small amounts of glucose in the body, mainly in the liver and muscles as glycogen. Glucose is used during exercise at different levels until the point of exhaustion.

TWO FORMS of CARBOHYDRATE:
SIMPLE- Referred to as sugars or refined sugars. These are low nutritional values and high in calories. They are converted to glucose quickly and cause blood imbalances and improper energy expenditure.
                                                
Simple Carbohydrate Examples:
CANDY    JELLIES    SWEET CEREALS    CAKE    DONUTS    SYRUPS

COMPLEX: Grown and unprocessed carbohydrates; consisting of fruits and whole grain products. They are converted slower and are a better source of energy, while  supplying the body with vitamins, minerals and fiber.

Complex Carbohydrate Examples:
PASTA    RICE    LEGUMES    OATS    WHEAT    VEGETABLES 

PROTEINS - What are they?
Recommend 15-20% of total caloric intake. Proteins contain the building blocks for growth and repair of tissue (particularly muscle), as well as many other important functions in the body . For the most part, proteins are not stored in the body and an athletes intake of protein should be slightly higher than that of a normal person.

Protein Examples:
EGGS    RED MEATS    BEANS + NUTS    SEAFOOD    POULTRY    MILK

FATS - What are they?
Recommend 25-30% of caloric intake. Fats are important nutrients that help in carrying vitamins and other nutrients and provide energy. Fats are essential 
and need to be a part of the diet. The problem is that most people consume inordinately high amounts of fat. An athlete should limit there fat intakes.

FOOD FAT HINTS:
Decreasing the amount of fat you eat,
= Eat reduced -fat dressings and mayonnaise
= Use non-stick sprays for cooking and frying
= Use a napkin and pat the grease off a slice of pizza
= Bake, broil, steam, or roast foods instead of frying them
= Use leaner meats; pork, chicken, turkey and lean red meats 
= Use tomato-based sauces instead of white and cream sauces

FLUIDS: 
Drink as much water as possible. Fluids are an important part of performance. Small fluid losses are detrimental to overall peak performance and can result in decreased muscle performance, cramping, muscle fatigues, and in extreme cases muscle tears, and heat exhaustion.

Fluid Examples:
Water -  provides hydration and should be replaced at 5-8 ounces every half hour. Good rule of thumb is to drink atleast 1/2 to 3/4 your body weight in ounces each day.
Sports Drink - replaces electrolytes such as sodium and potassium and contain carbos. Use intermittingly between water. 
Juices - Heavier and contain more carbos, can cause cramping

Competitions:
Before - Drink at least two cups (16 ounces) of fluid       
During - Drink 5- 10 ounces every 15 minutes
After - Drink 2 cups (16 ounces) for each pound of body weight lost during activity

Nutrition is very important in athletics. With a well-balanced diet using variety and the basic outline described above, you should get the proper nutrient intake to maximize potential. Remember that an athlete who is lean and at the utmost fitness will be able to compete with optimum health and decrease the chance of injuries. 

GUIDE TO VITAMINS, MINERALS AND SUPPLEMENTS

*NOTE: Vitamins, minerals, ergogenic aids and supplements should be used to supplement a diet, not to be substituted for a proper diet with variety. More also does not mean better, all four can be overdosed and have negative effects if misused. Please check with training room before taking any supplements! 

CREATINE - Creatine is a dietary supplement used for short quick burst of speed. Creatine is stored in the muscles as creatine phosphate and converted to energy in the form of ATP. By supplementing creatine into the diet it is believed that you can give the muscles the ability to do more work and recover faster. Creatine should be used sparingly and carefully. Creatine comes in powder, liquid, effervescent and liquid drops. Recommended usage of creatine is half the dosage prescribed on the package (10g/ day for loading phase, then followed by a maintenance phase of  2g/ day. Your body does not store large amounts of excess creatine so it is excreted in the urine.

IRON - Iron is important in the body for it helps carry oxygen rich blood to the muscles. Many athletes, especially women are deficient in iron and are unable to get this from their diets. Iron should be supplemented in the diet by way of iron phosphate or by eating iron rich or enhanced food.

CHROMIUM PICOLINATE - Chromium is an essential trace mineral that helps process carbohydrates, fats and proteins. It claims to help enhance amino acid uptake, fat loss, and increase strength performance. The recommended amount of chromium is 50-200 ug  per day. 

MULTI-VITAMIN - A multi-vitamin should be used in conjunction with a normal diet and help with aiding in vitamins and minerals in which a person might be deficient or not getting from their diet. Some recommendations for vitamins are getting one that is affordable and have the stamp of approval from the U.S. Pharmacopoeia. The bottle should have the letters USP on the label. These are deemed safe and have the right amounts of vitamins and minerals and are more readily digestible.

CLA - Conjugated Linoleic Acid is an amino acid used in the body as controllers of fat disposition and maintenance. By using CLA as an ergogenic aid it decreases the absorption and storage of adipocytes or fat cells. The recommended intake of CLA is 1/2 of what is recommended on the bottle.

GLUCOSAMINE CHONDROITON - Glucosamine and chondroiton in the body helps with the production of collagen and ligaments in the body. In the body ligaments and connective tissue is very hard to repair because there is no blood that goes directly to the tissue. By taking this supplement it helps to add strength and flexibility to the tissue. The recommended intake of glucosamine is two pills around or after dinner time.

PHOSPHATES - Increases ATP production, energy and muscle endurance. 

VITAMINS*
FEMALES (19- 30)                           MALES (19-30)

Fat Soluble Vitamins
Vitamin A (ug, RE) #                                                   800                                                   1,000
Vitamin D (ug) !                                                              5                                                       5
Vitamin E (mg) #                                                           10                                                     10
Vitamin K (ug) #                                                            65                                                     65

Water Soluble Vitamins

Vitamin C (mg) #                                                            60                                                     60
Thiamin B1 (mg) !                                                            
1.1                                                    1.2
Riboflavin B2 (mg) !                                                         1.1                                                    1.3
Niacin B3 (mg) !                                                             14                                                     16
Pantothenic Acid B5 (mg) ^                                               
5                                                        5
Pyridoxine B6 (mg) !                                                         1.3                                                     1.3
Cyanocobalamin B12 (ug) !                           2.4                                                     2.4                             
Biotin, Vitamin H (ug) ^                                                  30                                                      30
Folic Acid, Folate (ug) !                                                 400                                                    400

MINERALS*

Calcium (mg) !                                                           1,000                                                 1,000
Chloride (mg) %                                                             750                                                    750
Chromium (ug) ^                                                          
50-200                                               50-200
Copper (mg) ^                                                                  
1.5-3.0                                               1.5-3.0
Flouride (mg) !                                                                
3.1                                                     2.9
Iodine (ug) #                                                                  150                                                    150
Iron (mg) #                           
15                                                      10
Magnesium (mg) !                                                         310                                                     400
Manganese (mg) ^                                                             
2.0-5.0                                                2.0-5.0                                                
Phosphorous (mg) !                                            700                                                     700        
Potassium (mg) %                                                           2,000                                                  2,000
Selenium (ug) #           
50                                                       50
Sodium (mg) %                                                                500                                                     500
Zinc (mg) #                                                                       12                                                       15                                                                                                           

NOTES: 

All standards are those accepted by the FDA and ADA determined by research and clinical studies. 

! = Dietary Reference Intake
# = Recommended Dietary Allowances
^ = Adequate Intakes
% = Estimated Minimum Requirements
mg = milligrams         ug = micrograms 

MSA SPORTS NUTRITION Examples of Foods and Relation to RDA

Protein:                                              Vitamin A:                             Vitamin E:
Asparagus                                          Bell Peppers (fresh)                Eggs
Beef                                                   Cantaloupe                             Fruit (fresh)
Beans (black/pinto/lima/kidney)          Eggs                                      Leafy Green Veggies
Chicken Breast                                   Carrots (fresh)                         Meats 
Salmon (baked or broiled)                   Spinach                                  Nuts
Tuna (baked or broiled)                       Sweet Potatoes                       Poultry
Turkey Breast
Eggs

Vitamin K:                       Vitamin C:               Thiamin:             Riboflavin:           
Asparagus                       Apples                      Beef                    Dairy Products
Cauliflower                      Asparagus                 Milk                     Green Veggies
Dairy Products                Broccoli                      Nuts                    Meats
Leafy Green Veggies      Citrus Fruits                Oats
Peas                               Melons                       Pork
Wheat                             Tomatoes                   Whole Grain 

Niacin:                            Vitamin B6:               Folate:                Vitamin B12:
Green Vegetables           Carrots                       Asparagus           Dairy Products
Cereal Grains                  Cereal Grains             Beans                 Fish
Meats                              Dairy Products            Broccoli              Eggs
Fish                                 Fish                            Melons               Meats
Dairy Products                 Legumes                    Okra                   Milk
                                       Peas                           Spinach              Shellfish
                                       Potatoes

Iron:                 Zinc:               Iodine:            Selenium:             Flouride:Fish                  Beans             Milk                  Butter                   Drinking H2O
Grain Products       Fish                Seaweed          Fish                      Fish
Leafy Green Vegs     Red Meats      Tuna                Garlic                    Tea
Meat                Oysters            Salmon            Nuts
Nuts                 Peas                                       Raisins
Poultry                                                                                        Shellfish
Strawberries                                                                                Wheats

Vitamin D:               Calcium:                Phosphorus:               Magnesium:
Cod Liver Oil            Dairy Products        Dairy Products             Beans
Eggs                        Salmon                  Dried Beans                 Leafy Green Veggies
Sun                          Shrimp                   Fish                             Nuts
Fish                          Tofu                       Meats                          Peas
Milk                          Yogurt                    Nuts

                                                                     
What Do they Do?

Protein: 
Proteins contain the building blocks for growth and repair of tissue (particularly muscle), as well as many other important functions in the body 

Vitamin K:
Needed for normal blood clotting and bone health

Niacin:
Coenzyme needed for carbohydrate, protein, and fat metabolism and proper nervous system functioning

Iron:
Necessary for red-blood cell formation and function

Vitamin D:
Aids in the absorption of calcium and helps to build bone mass and prevent bone loss

Vitamin A:
Promotes growth and repair of body tissues, bone formation, and healthy skin and hair

Vitamin C:
Promotes healthy cell development, wound healing, and resistance to infections

Vitamin B6:
(Pyridoxine) Coenzyme used for protein metabolism and nervous and immune system function. It’s involved in synthesis of hormones and red blood cells.

Zinc:
Essential part of more than 100 enzymes that are involved in metabolism, reproduction, wound healing, and digestion

Calcium:
Important in developing and maintaining healthy bones and teeth, as well as blood clotting, muscle contraction, and nerve transmission

Vitamin E:
An antioxidant that’s needed for growth and development

Thiamin:
(B1) Coenzyme for carbohydrate metabolism that’s needed for normal functioning of the nervous system and muscles

Riboflavin:
Coenzyme in red blood cell formation, nervous system functioning and metabolism of fat, protein and carbohydrates

Folate:
Needed for normal growth and development and red blood cell formation

Vitamin B12:
(Cobalamin) Vital for blood formation and healthy nervous formation

Iodine:
Part of the thyroid hormone which helps regulate growth, development, and energy metabolism

Selenium:
Essential part of more than 100 enzymes involved in digestion, metabolism, reproduction, and wound healing

Flouride:
Helps to prevent cavities and stimulate bone growth

Phosphorous:
Helps develop and maintain strong bones and teeth, enhance use of other nutrients and essential for energy metabolism, DNA structure and cell membranes

Magnesium:
Helps nerve and muscle function and is a constituent of bones and teeth