BROKEN ARROW ATHLETICS 
                                       NUTRITION TIPS 
                                                 
                    IN ORDER TO MAKE SURE YOU ARE GETTING THE BEST OUT OF YOUR 
              WORKOUTS. THE ATHLETE MUST TAKE CARE OF THEIR BODY WITH PROPER 
              NUTRITONAL HABITS. FOLLOW THESE 7 NUTRITIONAL GUIDELINES TO STAY 
              ENERGIZED DURING WORKOUTS, ENHANCE RECOVERY BETWEEN WORKOUTS, 
              AND MAINTAIN A HEALTHY BODY COMPOSITION. 
               
                             7 NUTRITIONAL HABITS OF A CHAMPION 
               
              •Eat five to seven times a day-every two to three hours, with three meals and 
              three or four light snacks. Eat until you're satisfied, not overly full.  
              •Plan light pre- and post-exercise snacks to maximize muscle gain and rapid 
              recovery. Eat one hour before exercise and immediately after.  
              •Feed your muscles with foods high in complex whole carbohydrates for fiber, B 
              vitamins, antioxidants and protein. Good sources are whole grains, dried beans, 
              vegetables and fruits.  
              •Consume modest amounts of lean, protein-rich foods, such as poultry, fish, 
              lean cuts of meat, eggs, low fat cheeses and soy protein.  
              •Go light on fats. When you do have them, choose vegetable sources and nuts 
              and seeds, and low fat versions of margarine, oils, salad dressing and light 
              mayonnaise.  
              •Include fat-free or low fat milk, yogurt and kefir [i.e., liquid yogurt] or 
              fortified soymilk, all of which are great recovery foods, because they are rich in 
              carbohydrates, protein, calcium and vitamin D.  
              •Replace fluids and electrolytes with a sports drink. They are formulated to 
              help maintain proper hydration before, during and after exercise.  
               
               
               
               
               
                                                  1. EATING 5 TIMES EVERY DAY 
                                   Has an athlete many make the mistake of eating only 2 or 3 
                              times per day. Instead an athlete should be taking in 5 meals 
                              per day. Why is eating that many times so important? 
                                   -      It can help speed up the metabolic rate which will in turn help burn 
                                          more calories and become leaner. 
                                    
                                   -      Help build muscle faster 
                          
                                   -      Increase energy stores for workouts 
                          
                                   -      By only eating 2-3 times you are cheating your body of getting all the 
                                          nutrients needed. 
                          
                                    *TREAT YOUR BODY LIKE AN EXPENSIVE CAR. YOU 
                             WOULDN’T FILL THAT CAR UP WITH UNLEADED GAS. YOU 
                                              ARE GOING TO PUT PREMIUM GAS IN IT. 
                                                                                      
                                                                                      
                                                                                      
                                                                                      
                                                                                      
                                                                                      
                                                                                      
                                                                                      
                                  2. FUEL/REFUEL FOR WORKOUTS 
                          NEVER LIFT WEIGHTS, RUN, OR WORKOUT ON A 
                                        TOTALLY EMPTY STOMACH!!!!! 
                   1). Fuel 
                    
                   If you are not eating a full meal within an hour of working out: 
                   - Have a carbohydrate snack:                  If you cant handle solids, have: 
                    
                   Fruit                                       At least 3 cups of Sports Drink 
                   Granola Bar                                 At least 2 cups fruit juice 
                   Sports Bar 
                   Dry Cereal 
                   Fig Newtons 
                   Bagel 
                    
                   2). REFUEL 
                    
                   - Timing 
                   The critical time to refuel is within the first 30 minutes after exercise, when your 
                   body is able to maximize absorption of carbohydrates and protein. 
                    
                   - Purpose 
                   1). To replace carbohydrates used for energy and build stores for the next 
                   workout 
                   2). To provide protein for aid in muscle repair and to prevent muscle breakdown 
                   3). To take the first step in recovery for your next workout 
                    
                   - Nutrients 
                   1.) Water: Consume water every 15 minutes during workout. Post workout at 
                   least 3 cups of fluid plus an additional 2 cups for each pound of weight loss.  
                    
                   2.) Carbohydrates: 50-100 grams 
                    
                   3.) Protein: 15-25 grams 
                    
                   Recommended Food Combinations 
                   • Protein Shake and 2 cups of Powerade 
                   • 2 cups of low-fat chocolate milk and a banana 
                   • Peanut butter and jelly sandwich and 2 cups of Powerade 
                   • Bagel and part-skim mozzarella string cheese 
                   • 8 oz. of low-fat yogurt mixed with 1/2 cup granola cereal 
                   • 2 cups of cereal with skim or 1% milk 
                    
                  3. EAT A HIGH CARBOHDRATE DIET 
                                     
               THERE IS A LOT OF INFORMATION ON PROTEIN, AND 
             SEEMS TO BE LESS INFORMATION ON CARBOHYDRATES. 
              THOSE ATHLETES WHO COMPLAIN ABOUT NOT HAVING 
                 ENOUGH ENERGY ARE OFTEN EATING TOO FEW 
                            CARBOHYDRATES! 
                                     
           Step 1: Eat antioxidant-rich fruits and vegetables 
           Goals 
            
           1). Aim for 2-3 pieces of fruit per day 
            
           2). Aim for 3-5 servings of vegetables per day 
               1 serving is 1 cup raw or 1/2 cup cooked veggies 
            
           Examples 
           • fresh fruit, frozen fruit, canned fruit in water or juice, 100% fruit juice, 
           dried fruit 
            
           • fresh vegetables, frozen vegetables, canned vegetables, 100% 
           vegetable juice 
            
           Step 2: Eat energy-supplying carbohydrates 
           Goals 
            
           1). At least half of your calories should come from carbohydrates 
            
           2). Include a source of carbohydrates in every meal and snack 
            
           Examples 
           • whole grain bread, cereal (life, wheaties, total, raisin bran, cheerios, 
           oatmeal), pasta, rice, oats 
           • starchy vegetables such as potatoes, sweet potatoes, winter 
           squash, corn 
           • limit empty calories such as soda, sweet tea, candy, and sugary 
           desserts