STRIVE THRU SPORTS INC.

NUTRITION GUIDE

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TABLE OF CONTENTS

I. Introduction.* 3 ] II. Essential Components Of A Solid Foundation.[ 3 ] III. Benefits of Sleep.* 3 ] IV. Hydration (Water).* 5 ] V. Nutrition* 5 ] VI. Pre and Post Workout Meal Ideas....[ 8 ] VII. Conclusion.* 9 ]

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I.

INTRODUCTION

Before beginning any nutritional plan or exercise program (including those found on this web-site) you should consult with and seek the approval of your physician. It would be beneficial to have a physical examination done to help determine whether you are physically fit to participate in any sports program or begin a nutritional plan. Only your physician can determine what is appropriate for you. All information contained in this Nutrition Guide, including nutritional advice, free diet plans, and any other information, is intended solely as a guideline for making healthy life choices and for informational purposes only and is not considered medical advice whatsoever. For medical advice, please contact your physician. This guide contains suggestions geared towards helping you think healthier, make healthier nutritional choices, and build a foundation of greater overall health, fitness and wellness.

II.

ESSENTIAL COMPONENTS OF A SOLID FOUNDATION

The essential components of a solid foundation that will fuel the mind, body and soul for overall performance: Sleep: amount required depends on the age of the individual; Hydration: recommended water intake; Nutrition: Calories, Carbohydrates, Fruit, Grain, Vegetables, Protein, Dairy Exercise: Cardiovascular, Weight Training, Plyometrics & Agility training

III.

BENEFITS OF SLEEP

Some of the benefits of sleep are: Repairs your body - strengthens ability to fight infections and stay healthy
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 Aids with muscle growth and repair Helps to keep your heart healthy - helps reduce levels of stress and inflammation to your cardiovascular system Reduces stress Helps improve memory Helps control body weight Reduces your chance of diabetes - improves glucose processing Reduces occurrence of mood disorders Importance of Sleep for Athletes: Exercise depletes energy, fluids, and breaks down muscles. When an athlete gets the proper amount of sleep, combined with nutrition, the body is able to complete muscle repair, memory consolidation, and allows the athlete to perform at their peak ability. Studies show that without the correct amount of sleep athletes may be sluggish and have difficulty learning a new skill or performing a challenging exercise. Also, lack of sleep results in low energy and poor focus at game time and may also slow postgame recovery. The amount of sleep needed may vary from individual to individual, but student athletes should aim for 8-10 hours of sleep per night. Sleep Requirements by age: Newborns (0-2 months) Infants (3-11 months) Toddlers (1-3 years) Pre-schoolers (3-5 years) School-aged Children (5-10 years) Teens (11-17 years) Adults (18+ years) 12-18 hours 14-15 hours 12-14 hours 11-13 hours 10-11 hours 8-10 hours 7-9 hours

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IV.

HYDRATION (WATER)

Water intake is a key element of optimal performance. The human body is made up of about 60% to 65% of water in adult males and 55% to 60% of water in adult females. Fluid is lost, through the skin in the form of sweat and through the lungs while breathing, as an athlete trains or competes. This fluid must be replaced at regular intervals to avoid dehydration. It is generally recommended that you have at least eight glasses of water daily. Athletes should not wait until they are thirsty to drink water. If you drink water regularly, (18-20 ounces, 2 hours before any event or practice, and 6-8 ounces every 15-20 minutes or as needed during), you can avoid dehydration and its negative effects. Avoid carbonated drinks, juice drinks, beverages containing caffeine, and those promoted as energy drinks. These drinks can dehydrate the body. What to Drink Water Milk / Low-fat Chocolate Milk Green tea (caffeine free) 100% fruit juice, no sugar added* Coconut Water Whole fruit smoothies, no sugar added Juice your own vegetables or fruits!!
* if you drink fruit juices: pour half cup water, half cup juice

What to Avoid Soda Caffeinated Beverages Energy drinks Flavored waters

V.

NUTRITION

Nutrition also plays a key role in an athletes performance. Having a balanced diet, with the recommended portions of fruits, vegetables, grains and proteins is essential to your overall health, performance and well being both on and off the field. Without the recommended calories and carbohydrates, athletes will lack the fuel
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necessary to support tissue growth and repair, which will result in poor performance and an increased risk for injury. Calories - A calorie is a way of measuring how much energy food provides to the body. The body requires energy (as calories) to operate. Without enough calories, energy levels will decrease and performance will suffer; Carbohydrates - Carbohydrates are the main source of fuel for the body. It is important for athletes to consume carbohydrates (such as whole grains, fruits and vegetables) on a daily basis. Athletes should make sure to get sufficient carbohydrates before, during and after exercise to support health and performance. Protein - An essential component for building and repairing muscle tissue, as well as a building block for bones, cartilage and skin. However, carbohydrates, not protein, are the primary fuel for the body. Consuming an excessive amount of protein does not create larger or stronger muscles. Too much protein can have harmful effects like liver problems, calcium loss and high cholesterol. Dairy - A key source of vitamins A & D and Calcium, nutrients needed for bone development. Nearly 40% of adult bone mass is developed during the teenage years. Calcium gives bones their strength, and helps slow bone loss in later years.

Vegetables
Potatoes Spinach String Beans Cucumbers Sweet Potatoes Carrots Celery Broccoli Tomatoes Green Peppers

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Examples of Healthy Carbohydrates:

Grains
Whole Wheat Bread/Bagels Rye Bread Pumpernickel Bread Brown Rice/Barley Whole Wheat Pasta Couscous Oatmeal Whole Wheat Cereal Bran Muffins

Fruits
Apple Peach Orange Blueberries Banana Kiwi Cherries Watermelon Pear Grapefruit Strawberries Cantaloupe

Legumes
Lentils Beans Peas

Examples of Healthy Protein Sources:

Proteins
Chicken Egg Whites Lean Beef Soy Burger Turkey breast Tuna Tofu Turkey Burger Fish Peanut Butter Almond Butter Pork Tenderloin

Dairy
Skim/Low Fat Milk Non Fat/Plain Yogurt Cottage Cheese Low Fat Chocolate Milk Mozzarella Cheese Soy Cheese Almond/Soy Milk Swiss Cheese Frozen Yogurt
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VI.

Pre and Post Exercise Meals

Why is a pre-exercise meal important to an athletes performance? Starting from a foundation of good overall nutrition, the pre-exercise meal not only keeps an athlete from feeling hungry, but increases and maintains the energy level for optimal performance. A proper pre-exercise meal can make or break your performance. Suggested pre-exercise meals: Pre- Work Out 1. Smoothie milk, low fat yogurt, fruit, water 2. Low-fat Yogurt with Granola and Fruit Water 3. Peanut butter and Jelly Sandwich Fruit Water 4. Whole Grain Bagel Cheese Sticks Water Pre-Game 1. Whole Wheat Pasta (70% of plate) Chicken Breast (baked or broiled) Water Brown Rice (70% of plate) Salmon (baked or broiled) Water Turkey Sandwich on Whole Wheat bread with lettuce Fruit Water Hot Cooked Oatmeal with Walnuts Banana or Berries Milk

2.

3.

4.

Why is a post-exercise meal important to an athletes performance? The post-exercise meal allows the athlete to recover and replenish energy expended during performance, and so is an important part of an athletes routine. It can speed recovery by diminishing fatigue, increasing energy stores, and preparing the body for future workouts. It is helpful to replenish energy and fluids within an hour after exercise. Post-exercise fluids:
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Fluids should be replenished within the first 15-20 minutes after exercise: Water Low-fat chocolate milk Smoothie (low-fat yogurt, skim milk, fresh or frozen fruit, water) Suggested post-exercise meals: Post- Work Out 1. Fresh fruit/berries Low-fat yogurt Post-Game 1. Baked Salmon Steamed asparagus or green beans Sweet potato Water Brown Rice (70% of plate) Grilled Chicken breast Handful of walnuts Water Lean beef Pasta Broccoli Water Tofu Mushrooms and broccoli Milk

2. Turkey Sandwich on Whole Wheat bread with lettuce

2.

3. Veggie omelet

3.

4. Smoothie milk, low fat yogurt, fruit, water

4.

VII. Conclusion
So it is clear that excellent athletic performance is based on a solid foundation of proper sleep, hydration, nutrition and exercise that will fuel the body and mind. Proper nutrition along with getting adequate sleep enables the body to support muscle growth and repair, memory consolidation, and peak physical performance with high energy levels and improved focus. Just as with any high performance machine, the human body requires high performance fuel. A habit of mindful
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nutrition and hydration will ensure that an athlete is physically prepared to engage in exercise, training, and competition.

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