Sports Nutrition Tips From Ben Hartman

Below is a great article written by a friend who attended Kent State University with me.  He is an amateur bodybuilder and is currently a Master of Nutrition Student.

SPORTS NUTRITION TIPS

By SUMMER MONTABONE, CSCS AND BEN HARTMAN, EXERCISE PHYSIOLOGIST AND MASTER OF NUTRITION STUDENT

 

Use the Sports Nutrition Food Selection Sheet to construct your meals & snacks.

 

Eat Breakfast

• Choose a combination of protein, carbohydrates, and fats

 

Eat 5-6 Meals a day

• Eat every 2-3 hours
• Choose Fresh, Whole Food First
  • Limit Packaged Foods
• Have Snacks available
• Good Snacks to take to school:
  • Protein Bar (check sugar content)
  • Apple & Tuna
  • Trail Mix: Fruit & Nuts

 

Pre- Workout

• Eat 30-60 minutes before your workouts
• Combination of protein and carbohydrates, limit fats
  • Turkey on Wheat Bread and 1 cup of grapes

 

Post Workout

• Eat within 15-30 minutes after practice or a training session.
• Combination of protein and carbohydrates, limit fats
  • Protein Shake & 4 rice cakes or 1 Package of Pop Tarts
  • Chicken Breast & Baked Potato
  • Turkey Meatballs & Pasta

 

Hydration

• Drink LOTS of water.
• Consume 4 oz. of water for every 15 minutes of exercise.
  • If you lose a pound drink 16 oz. of additional water.

• Limit and/or Avoid Pop and sugary beverages
• Electrolyte Beverages for more than 90 minutes of exercise and in hot weather.
  • Gatorade, Powerade
  • ABB: Aqua Force
  • Coconut Water: 5 times more electrolytes, 15 times more potassium and 99% fat free
  • Dr. Oz Hydration Recipe:
    • 1 liter of fresh water, 1 half teaspoon of baking soda, 2 teaspoons of agave nectar and a ½ teaspoon of sea salt

 

 

MySpeedCoach.com – 8050 Frank Ave. NW- North Canton, OH 44720

(330) 497.2474    www.myspeedcoach.com

 

 

SPORTS NUTRITION: FOOD SELECTION SHEET
CARBOHYDRATES (CHO)	PROTEIN (PRO)
Whole Grain	Lean meats
- Oats	Fatty meats* (ground meats, dark meats)
- Bread/Bagels	Fish (tilapia, flounder, tuna, orange roughy)
- Pastas	Fatty fish* (salmon, sardines, anchovies, trout)
- Wraps	Seafood (shrimp, lobster, crab, shellfish)
Rice	Eggs*/Egg whites
Potato (all kinds)	Milk* (whole, low-fat or skim)
Cereal (3g+ of fiber)	Cheese* (whole, low fat or fat free)
Couscous	Cottage Cheese
Quinoa	Whey/ Protein Powders
Corn	Yogurt (low sugar varieties)
Beans (black, red, kidney, white, pinto, garbanzo)
FAT	FRUITS
Nuts (all)	Apple
Seeds (all)	Bananas
Oils (olive, coconut, flaxseed, Enova)	Oranges
Eggs* (count as both protein and fat) Avacodo	Cherries Strawberries
Fatty fish* (count as both protein and fat)	Blueberries
Fatty meats*(count as both protein and fat)	Grapefruit
Dairy* (whole fat products count as both protein and fat)	Grapes Mango
- Cottage cheese	Pear
- Cheese	Plum
- Milk	Pineapple
VEGETABLES	Watermelon
Carrots	Peach
Celery	Blackberries
Tomato	Raspberries
Broccoli
Peppers
Green Beans
Cauliflower
Onion

Example Day:

Breakfast

1 whole grain cinnamon bagel (CHO)

½-1 cup fat-free cottage cheese (PRO) + ½ cup blueberries (FRUIT)

2 Tbsp. all natural Peanut Butter on bagel (FAT)

 

Snack #1

1 orange

1 handful mixed nuts

1 low-fat string cheese

 

Lunch

2 slices wheat bread (CHO) + lettuce and onion (VEGETABLE)

3-4 slices deli turkey + 1 slice low-fat cheese (PRO)

1 apple (FRUIT)

 

Snack #2 (pre-workout)

1 scoop whey protein (PRO)

1 cup grapes (FRUIT)

 

Snack #3 (post-workout)

Optimum Nutrition protein bar (Complete Protein Diet, Wholly Oats, Whey Crisp, Lift Bar)

 

Dinner

½ cup (uncooked) whole wheat pasta (CHO) + tomato sauce/tomatoes (VEGETABLE)

3-4oz. (tennis ball size) lean ground beef (PRO + Fat)

1 cup strawberries with low-fat Cool-Whip on top (FRUIT)