STRENGTH & CONDITIONING

NUTRITION GUIDELINES FOR STUDENT ATHLETES

Madera Coyote Athletics:

Performance Diet & Nutrition Guidelines

By Coach Bonner D. Cunnings

(Adopted from the Stanford Football Nutrition Guidelines 2007)

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Body style

Your Nutrition Plan should be based on your Somotype (body style) and its specific
needs. Not every human fits exactly into these categories, but typically there are 3
basic body types: the Ectomorph, the Mesomorph, and the Endomorph.

The Ectomorph usually has difficulty gaining weight and muscle growth takes much
longer to achieve and maintain. The ectomorph is very lean with little body fat, so
they must add more calories to their diet to put on mass. Typically they are able to
consume a much higher percentage of Carbohydrates in their daily diet. By adding an
additional 500-1000 calories per day, spread out over 5-6 meals, the ectomorph will
be able to achieve weight gain. Calorie/Nutrient dense foods such as Fruit (dried or
fresh), Nuts & seeds (and other good fats) must be consumed regularly.
The Mesomorph has little trouble gaining or losing weight and possesses the ability to
rapidly pack on muscle mass. These body types have little problem being under or
overweight. The mesomorph should focus on a maintenance diet that is well rounded
in order to maintain optimum health, and not fall into the common trap of
complacency. Plenty of Vegetables, Fruit and Nuts/Seeds must be consumed to avoid
the breakdown of the body with sickness or disease. Protein intake at each meal is
critical to insure a continual pattern of muscle growth.
The Endomorph is usually characterized by a soft, round body and large stature. This
individual has trouble losing weight but usually gains muscle rather easily. The
endomorph tends to be heavy with a high percentage of body fat and muscle. They
must never allow the body to be accustomed to using Carbohydrates as the primary
fuel, when the objective is to switch the metabolism to prefer fat. Eating 5-6 meals a
day, high in protein & good fats, will maintain the metabolic rate. Most Calories
(especially carbohydrates) should be consumed early in the day, and mostly protein
should be eaten as the day progresses. Vegetables, fruits, and beans must be eaten
regularly to maintain fiber intake for proper digestion.

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Goals of the Performance Diet

1. A genuine, self-motivated commitment to improve your diet and lifestyle consistently.
2. Plan your meals and snacks to make positive food choices that will help you perform and
achieve your goals.
3. Choose balanced meals with a variety of wholesome foods that your body needs in order to
compete.
4. Manage your overall lifestyle to prepare for aggressive training and championship
performance.
The Players

Carbohydrates
Simple definition: Potential Energy
Carbohydrates (i. e. “Carbs”) are the body’s preferred fuel source for basic functions and
intense training. They provide four calories per gram of carbohydrate consumed. For the
Ectomorph Carbohydrates should supply the majority of total calories consumed each
day, but should be avoided by the Endomorph. Carbohydrates can be either simple or
complex and will affect energy levels and performance differently depending on the
amounts of total carbohydrate, fiber and fat consumed. This proportion of nutrients and
the effect it has on overall blood sugar content is known as the Glycemic Index (GI) of a
food. Foods with a high GI will lead to a rapid spike in energy levels followed by a
drastic decline. Foods with a lower GI will provide a more steady supply of energy,
which can improve performance in practice and competition by sustaining energy levels
throughout the day. Low GI Carbs are the target Carbohydrate for the serious athlete.

Protein
Simple definition: Build & Repair
Protein is a combination of individual pieces (amino acids) that unite to form one
functional unit or “fiber” that will contribute to assembling an individual strand of
muscle. Protein can supply energy when carbohydrates or fat are not available, but this is
the last resort for the body. Protein can provide four calories per gram if necessary.
Adequate protein intake in the diet is critical to the recovery process following ALL
training, especially strength training.

Fat
Simple definition: Stored Energy
The largest and most efficient fuel source available to the body while at rest. Fat is an
essential nutrient that provides a feeling of satisfaction after a meal. Fish oils and
unsaturated plant sources (olive oil, avocado, coconut, seeds, nuts, etc) are the best. As a
reserve energy supply and compliment to carbohydrates, fat provides nine calories per
gram. Your body will strive to protect a specific amount of fat stores based on your
individual genetics.

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The Game Plan

1. Schedule meal planning and nutrient timing to improve mood, increase energy,
and enhance performance
Eat breakfast within one hour of waking up everyday. Jump-start your metabolism
and fuel your body for the day. Eat small frequent meals early and often. Eat five to
six small meals each day, eaten every three hours. Drink water throughout the day.
Water should be consumed at every meal, before going to sleep, and when waking. It
is best to carry a water bottle with you. Make pre and post workout nutrition a
priority. You must plan your meals to fuel the demands of the day’s physical exertion.
If you are exhausted day after day you are not overtraining, you are not eating
correctly. Remember: to recover and rebuild the body you must supply nutrients
within the 30-minute recovery window after exertion.

2. Choose balanced meals with a variety of foods that you like to eat and others you
know you need to eat.
Replace simple calorie dense carbohydrates (bread, noodles, white potatoes, white
rice, tortillas, sugar snacks, etc) with nutrient dense carbohydrates (specifically fruits
and vegetables). Select a variety of colors for your fruit and vegetable choices. Select
wholesome foods that are not processed or packaged. Remember the rule: “If it comes
out of a package or can, it’s not best.” Eat fruits and nuts instead of chips, crackers,
and cookies. Control your portion sizes & limit obvious poor choices (such as fried
foods, soft drinks, and sweets). Have your favorite indulgences (dessert, pizza, fast
food, soft drinks) in moderation only once or twice in a week. Overall wellness and
freedom from sickness will be the result of choosing nutrient dense foods, regardless
of your Somotype (body style).

3. Manage your overall lifestyle to avoid extremes and promote the development of
healthy habits.
Consistently average eight hours of sleep per night with a twenty minute power nap
during the day whenever possible. The importance of adequate sleep cannot be
overstated. Hydration is the foundation of your metabolism. Drink fluids on a
schedule- pre training, during training, and post training using the 2% rule.
Remember you are what you eat, and your body will not recognize processed food as
“food”! Your daily choices will determine your preparation to perform and your
ability to focus through to the finish.

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The Performance Diet Priority Pyramid

(The bottom of the pyramid is the foundation that must be solid in order to build upon)

JUNK FOOD- Portion control, rare treats

SUPPLEMENTS- After consultation, affordable?
GOOD FATS- Seeds, Nuts, Olive oil, Avocado, Coconut
CARBOHYDRATES– Beans, yams, quinoa, rice, barley, oats
FRUIT- Fresh, whole, juiced, dried, canned, berries are the best choice
VEGETABLES-Fresh raw, steamed, cooked, frozen, canned, color variety.
LEAN PROTEINS- Skinless, baked, grilled meat. Non/low fat dairy. Recovery bars.
WATER- 16-24 oz. before, 8-12 oz. every 20 min. during, 16-24 oz. for every pound after
SLEEP- An average of eight hours per night consistently, a twenty minute nap per day if possible

The Performance Diet Grocery Staples

PANTRY REFRIGERATOR FREEZER

Beans- Black, Red, Kidney, Lentils, etc Water Frozen Vegetables

Dried Fruit-Cranberry, Raisin, Apricot, Prunes, etc Whole Fresh Vegetables- Should fill your refrigerator! Frozen Fruits- good for blender

Canned Meat- Tuna, Salmon, Chicken, Beef Whole Fresh Fruits- Especially berries 7 bananas Frozen Skinless Chicken Breast

Nuts & Seeds- And their butters Homemade 100% Vegetable/Fruit Juice (Use the “Power Juicer”) Frozen Fresh Fish- Salmon, Talapia, Cod, etc

Root Vegetables- Yams, Red potatoes, etc 2 dozen Eggs- One package fresh, the other for hard boiled Frozen Steak/Beef- Choose lean cuts

Grains- Whole Oats, Brown rice (in moderation for Endo) Lean Sandwich Meats Frozen Ground Beef- hamburger & patties

Canned Vegetables No/Low Fat Yogurt (in moderation)

Canned Fruits No/Low Fat Cottage Cheese

Whole Grain Breads (only for the Ecto & Meso) No/Low Fat String Cheese

Granola Bars (only for the Ecto & Meso) No/Low Fat Grated Cheese

Olive Oil, Coconut milk Whole Wheat Tortillas (only for the Ecto & Meso)

Water Real Lemon juice- To add to your water

V-8 Juice

Tomato Sauces

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The Top 22 Food Choices in the Performance Diet

1. Water = the single most essential component that represents 80% of your body and 65% of your weight. Purified water will eliminate
unwanted toxins & chemicals
2. Beans = top ranked carbohydrates like green, black, kidney, lima and pinto provides protein, a low GI, fiber, and minerals essential to
overall metabolism. Best to consume early in the day, for sustained energy levels.
3. Poultry = top ranked proteins such as baked, roasted or grilled skinless chicken and turkey breasts contributes an excellent portion of
protein to fat ratio.
4. Green Leafy Vegetables = national champion carbohydrates like broccoli and spinach, even leafless green, red, and yellow peppers have
antioxidants vitamins and minerals and also delivers a significant portion of fiber. Eat to boost the immune system.
5. Citrus Fruits = national champion carbohydrates including oranges, grapefruits, and tangerines supply the antioxidant vitamin C,
potassium, fiber and are easily transported as a wholesome snack. Best to consume before a workout to supply quick energy levels.
6. Grilled or Baked Fish = national champion protein choices like salmon, tuna, sardines and herring deliver a significant amount of protein
and essential omega-3 fatty acids. Also includes pre-packaged selections.
7. Bananas = national champion carbohydrate provides excellent amount of potassium and fiber with no fat contribution and comes wrapped
for easy storage and transport as a wholesome snack.
8. No/Low Fat Dairy Products = national champion protein selections such as string cheese, cottage cheese, and yogurt, that deliver a solid
protein to fat ratio and an excellent source of calcium for strong bones. Milk should be avoided due to the high sugar content
9. Berries = national champion carbohydrates such as strawberries, blueberries, blackberries, and raspberries provide solid amounts of
antioxidants, specially vitamin C, and potassium with a Low GI.
10. Whole Grains = conference champion carbohydrates include oatmeal, whole grain rice & quinoa. Bagels and sandwich breads with wheat
or rye are good (must be avoided by the Mesomorph). Provide excellent amounts of fiber, iron, folic acid and zinc.
11. Lean Beef = conference champion proteins like flank sirloin and filet steak, in addition to roast beef and lean ground beef meats that
supply a good protein to fat ratio, B-complex vitamins and iron.
12. Sweet Potatoes = conference champion carbohydrate that is more of a vegetable than a starch. Contributes more protein, vitamins and
minerals than a regular potato with a lower GI. (Mesomorphs should consume in moderation)
13. Tomatoes and Tomato Sauce = conference champion carbohydrates can be included in a salad, pizza or pasta sauce pr as a juice drink that
delivers solid amounts of potassium, fiber, vitamin C, carotenes and lycopene which can provide a powerful defense against several forms
of cancer.
14. Nuts = conference champion protein source such as peanuts, almonds, walnuts and pecans which supply a solid amount of protein with
essential fatty acids and the antioxidant vitamin E. A wholesome and mobile snack.
15. Fleshy Fruits = conference champion carbohydrates like apples, grapes, peaches and plums that supply a quality amount of fiber and
significant contributions of water but less vitamins and minerals than other fruits.
16. Eggs = conference champion protein source that delivers a solid protein to fat ratio with essential fatty acids and has the potential to reach
national champion status by hard boiling.
17. Starchy Vegetables = conference champion carbohydrates like peas, carrots, corn, squash, cauliflower, cabbage and Brussels sprouts and
potatoes provide a quality source of fiber and essential vitamins and minerals. (Mesomorphs should consume in moderation)
18. Recovery Shakes = conference champion carbohydrates source such as Gatorade Nutrition Shakes and Muscle Milk, that provides an
optimal ratio of carbohydrates to protein to ensure muscle protein and glycogen and re-synthesis. Affordable and transportable meal
replacement.
19. Dried Fruits = conference champion carbohydrates that is a longer lasting, more easily transported version of berries, bananas, or fleshy
fruits. Some vitamins and minerals are lost in the drying process.
20. Nut & Seed Butters = conference champion protein that has a solid protein to fat ratio with no cholesterol. An inexpensive and ready-to-eat
protein source is an excellent compliment to many ranked carbohydrates.
21. Grains = conference champion carbohydrates such as pasta, tortillas, pita bread, cornbread, whole grain crackers and popcorn. Have a
moderate GI and provide good sources of fiber, iron, and folic acid.
22. Recovery Bars = potential conference champion protein and carbohydrate choice depending on content of bar and nutrients provided.
Affordable and transportable meal replacement.

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The Performance Diet Carbohydrates Rankings

Based on vitamin, Mineral, Fiber and Fat Content, and Glycemic Index

Valley Championship Choices

Beans: Green, Black, Kidney, Lima, Navy and Pinto
Green Leafy Vegetables: Broccoli, Spinach, and Green, Red and Yellow Peppers
Citrus Fruits and Juices: Oranges, Grapefruits, Tangerines and Clementines
Bananas
Berries: Strawberries, Blueberries, Blackberries, and Raspberries even Kiwis and Cantaloupes

League Championship Choices

Whole Grain: Smart Start, Raisin Bran, Shredded Wheat, Grape Nuts and other Whole Grain Cereals
Oatmeal, Whole Grain “Brown” Rice, Whole Wheat Bagels and Sandwich Breads
Tomatoes and Tomato Sauces: Fresh slices, Rome, Cherry, and Marinara pasta sauce
Sweet Potatoes
Starchy Vegetables: Peas, Carrots, Corn, Squash, Cauliflower, Cabbage, Brussels Sprouts, and Potatoes
Fleshy Fruits: Peaches, Plums, Grapes, Apples, and Pears
Dried Fruits: Processed versions of fresh original food
Grains: Pastas, Tortillas, Pita Bread, Cornbread, Popcorn and Whole Grain Crackers

Poor Choices
Sweets: Cookies, Cakes, Candy, Doughnuts, Pastries and Ice Cream
Sweetened Cereals: Frosted Flakes, Fruity Pebbles, Supper Golden Crisp, other Kids Cereal
Simple Starches: French Fries, White Breads and Rice, Mashed Potatoes, Potato Chips

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The Performance Diet Protein Rankings

Based on Protein to Fat Ratio

Valley Championship Choices

Poultry: Grilled Skinless Chicken Breasts and Roasted Turkey Breast
Grilled or Baked Fish: Salmon, Tuna, Sardines, Herring, Mackerel, Swordfish and Bluefish
No-Fat Dairy Product: No-Fat Yogurt
Beans: Green, Black, Kidney, Lima, Navy and Pinto
Eggs: Hard Boiled yoke removed

League Championship Choices

Lean Beef: Flank, Sirloin, Filet, Lean Roast Beef, Lean Ground Beef
Nuts: Peanuts, Almonds, Walnuts, and Pecans
Eggs: Whole eggs with the yolk, scrambled, omelets, etc.
Low-fat Dairy Products: Yogurt, and reduced fat cheese
Lean Pork and Ham: must be at least 85% lean deli cuts or baked and trimmed chops or slices
Recovery Shakes: Gatorade Nutrition Shakes, Muscle Milk, etc.
Nut Butters: All natural and low-fat versions are the best

Poor Choices
Fried Meats: Hamburgers, Bacon, Chicken, Fish, Turkey, Ham, etc.
Processed Meats: Hot Dogs, Pork Sausages, Bratwurst, Salami, Bologna, etc.
Breaded Meats: Chicken or Fish
Fatty Beef: Ground Beef, Ground Chuck, Ribeye, Steaks, etc.
Chicken with Skin: the skin is all fat

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The Role of the Glycemic Index (GI) in Meal Planning and Nutritional Timing

What is the GI and what does it mean?

The GI refers to how quickly carbohydrates are digested then absorbed and released into the
bloodstream for use by the body. The GI of a food is determined by the amount eaten, fiber and fat
content, in addition to the way it is prepared.
Why should I care?
As a competitive athlete you can improve your performance by increasing your mental focus and
physical endurance with well-planned meals.
What is the plan?
To choose foods with a lower GI before practice or training to supply a steady flow of energy that
will sustain your best efforts through challenging workouts. Then enhance your recovery for the next
practice or competition by eating foods with a higher GI during the next 30 minutes after your training
session is completed.

The Performance Diet Glycemic Index Chart

Ranked from fastest to slowest glycemic response
Low GI = Eaten before training to sustain energy levels & delay fatigue (best option)
Fleshy Fruits = Apple, Pear, Plum, Peach, Apricots Citrus Fruits (Fresh) = Orange, Grapefruits
Beans = Navy, Pinto, Black, Green, Lima Nuts = Peanuts, Cashews, Walnuts, Almonds
Cheese = Low/Non fat Tomatoes or Tomato Juice
Yogurt = No and Low Fat Fruit Whole Grains = Barley, Quinoa, Oats

Moderate GI = Eaten before training to sustain energy levels and delay fatigue (2nd best)
Whole Grains = Whole Wheat Breads or Bagels, Raisin Bran, Oatmeal, Pita Bread, Corn
Tortillas
Fleshy Fruits = Kiwi, Grapes, Mango, Raisins, Strawberries Rice = Brown, Whole Grain, White
Starchy Vegetables = Sweet Potatoes Peas, Corn 100% Fruit Juices = Orange, Apple, Cranberry
Bananas Recovery Bars and Shakes

High GI=Eaten moderately, immediately after training to maintain energy levels (least beneficial)
Simple Sugars - Glucose, Fructose, Sucrose, Maltose Sugary Sweets = Soft Drinks, Candy, Cookies
Grains = Cereals, Potatoes, Crackers, White Bread or Bagels , Pretzels, Waffles, Pancakes
Sports Drinks = Gatorade, Cytomax, PowerAde (Mesomorphs should avoid these products)

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Supplement & Substance Policy

Before you use any supplement you should ask yourself is it S.A.F.E.?
S= Supposed benefits. What claims are being made to aid your training and performance? Is this the best option?
A= Acceptable. Is it legal? Is it banned by the NCAA? Are there side effects or risks associated with this product?
F= Funding. Who is paying for it? Is it worth the money? Will you be able to afford it consistently?
E= Effective. Is there scientific research and evidence to support the supposed benefits?
What substances am I NOT allowed to use?
The NCAA has provided information in reference to substances banned from use by students-athletes. This includes
substances that you may purchase and use without and use without realizing the consequences or could be illegal to use
and possess. These banned substances are classified into the following categories:
1. Stimulants such as Ephedrine
2. Anabolic agents (steroids) such as testosterone and androstenedione
3. Diuretics including caffeine in very extreme amounts
4. Street drugs such as marijuana
5. Peptide hormones such as human growth hormone
The NCAA provides a complete list that you can access via their webpage

How do I know which supplements live up to the hype?

The international Society of Sports Nutrition (SSN) provides information concerning the effectiveness of many
popular supplements that you may want to use for caloric intake convenience, lean muscle development, body fat
loss or performance enhancement. Each supplement is evaluated on the conceptual theory of its use as an ergogenic
aid, the merit of scientific research that supports the supplements ergogenic value, and if the supplement is legal
and safe for use. This criteria has enabled the ISSN to classify each type of supplement into one of four categories
which include Apparently Effective, Possibly Effective, Too Early To Tell, and Apparently Ineffective. A
supplement or ergogenic aid is classified as Apparently Effective when the majority of scientific research studies
demonstrate that the product is both safe and effective. Possibly Effective supplements show evidence to safety and
efficiency yet need additional research validation and support. A supplement is classified as “Too Early To Tell” if
the scientific theory appears valid and reasonable yet there is insufficient research currently available to support its
use at this time. An Apparently Ineffective supplement has a poor theoretical rationale, is proven to be ineffective
by research studies or has been proven unsafe for use.

The Bottom Line

Unless you make a genuine self disciplined commitment to develop your eating habits by executing the game plan
outlined previously then nutritional supplements will not be able to compensate for your underachieving lifestyle. If
you consistently schedule and plan your meals to include wholesome, nutrient dense food choices while drinking
water throughout the day, and sleep an average of eight hours per night and find yourself unable to achieve your
performance goals you may consider nutritional supplements as an ergogenic aid.
Please discuss your interests, questions and concerns with a member of the Strength and Conditioning or Sports
Medicine staff. Gather you information from individuals you can trust that are educated, invested and have made a
genuine commitment to your best interests.

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The Devastating Impact of Dehydration

“A 1% loss of body weight through sweat will lead to a 30%

decrease in skeletal muscle force production.” – VT

“Even a 2% loss of body weight through sweat can put an athlete

at a serious disadvantage.” – GSSI

“The most important nutritional ergogenic aid for athletes is water.

Performance can be significantly impaired when 2% or more of
body weight is lost through sweat. Further, weight loss of more
than 4% of body weight during exercise may lead to heat illness,
heat exhaustion, heat stoke and possibly death.” – ISSN

“Football uniforms and equipment present a significant barrier to

heat dissipation during environmental heat exposure. This
equipment effectively seals off 50% of the body’s surface from the
benefits of evaporative cooling. Just wearing the 6-7 kg (13-15
lbs) of football equipment significantly increases the metabolic
load. The large body size of these athletes further magnifies the
heat load, particularly for offensive and defensive lineman since
they possess a relatively small body surface area-to-body mass
ratio and a higher percentage of body fat than players at other
positions.” – ISSN

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The Devastating Impact of Dehydration

What can we do to prevent dehydration?

1. Never depend on thirst. If you are thirsty you are already at

1% dehydration.

2. Drink water with a plan on schedule…

“Drink water throughout the day. With every meal, before bed and when you wake up. Carry a
water bottle to class.”

Water- 16-24 oz. before, 8-12 oz. every 20 minutes

during, 16-24 oz. for every pound after exercise.

3. Mandatory weigh-in before and after daytime practices = 9

total in camp.

4. Pay attention to your pee! Frequent urination of pale yellow

or clear or clear urine.

5. Electrolytes are a must = Gatorade!

6. Heat Doctors and exercise Physiologists

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Pre-game meal planning for parent volunteers

We would like to thank you in advance for any additional time, effort or resources that may be required in the
preparation of the meals for the players, coaches and staff of Madera High Athletics. We value the service you provide
and consider these meals to be vital fuel that will contribute to the success of our teams as we make our final
preparations for the game.

Our Nutrition Priorities for ALL Meals

- Moderate Carbohydrates – low to moderate glycemic index foods

- Good Fats – eat quality fat foods at every meal
- High protein – leanest selections possible
- High fluid intake – Water! 100% fruit juices

General guidelines for food preparation.

- Please, no fried food items

- Boiled, steamed, baked, or grilled for recipes is expected

- Roast with a minimal oil coating as you feel necessary

- Lots of green vegetables, berries & beans

- Choose root crops over grains

- For grains use Brown rice, Quinoa & Oats

- Stir-fry with the minimal amount oil possible

- Cook vegetables without butter, margarine, or oil

- Extra virgin olive oil is preferred cooking oil

- No mayonnaise to be used in food preparation or recipes

- Please prepare meat selections from lean cuts with visible fat trimmed off

- Please use tomato puree, herbs , and spices to provide flavor as needed

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Pre-game meal planning for parent volunteers

Thursday night dinner

Sample menu items:
Salad- iceberg and spinach leaf lettuce with field greens and fresh raw vegetables including:
cucumbers, carrots, tomatoes, broccoli, cauliflower, bell pepper, beans, corn, peas, and squash. Nuts
and seeds such as sunflower seeds, almonds, walnuts, and pecans. Dressings such as extra virgin
olive oil balsamic vinegar, fat free ranch, fat free honey mustard, fat free thousand island.
Fresh steamed vegetables –medley items of beans, broccoli, carrots, spinach, corn on the cob,
peas, and squash. (majority broccoli please)
Starch- sweet potatoes, baked potatoes, white and wheat pastas prepared “al dente” and served with
meat with marinara sauces, whole grain and white rice, assorted whole grain rolls.
Lean protein- grilled boneless skinless chicken breasts seasoned in light flavors… teriyaki
barbeque, honey mustard, cilantro lime, etc. Flank steak with light sauce such as mushroom, carved
turkey with light sauce or gravy.
Drinks- iced water!100% fruit juices, Lemonade or other decaffeinated beverages.
Desserts- fresh seasonal fruit such as: bananas, oranges, and apples and single serving yogurt
selections on ice. Low fat pudding or jell-o.
Condiments-real butter, tomato ketchup, salt and pepper, Tabasco.

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Pre-game meal planning for parent volunteers

Friday morning breakfast

Sample Menu Items:
Berries- Fresh strawberries, raspberries, blueberries, and blackberries
Juices/Drinks- Fresh squeezed 100% Orange Juice, V-8, coffee & tea
Sliced Fruit- Honeydew melon, pineapple, kiwi, cantaloupe
Dairy- Dannon Yogurt (please not use “fruit on bottom”) Light & Fit blueberry, strawberry and
plain low- fat cottage cheese
Dried Fruit and Nuts- Apricots, pineapple, mango, papaya, cranberries, almonds, walnuts, and
pecans
Cereals- Smart Start, Special K, with red berries, low fat granola and Natures Path Optimum
breakfast as cold choices. Oatmeal and grits as hot cereal items
Eggs- Hardboiled, scrambled, scrambled with American cheese
Breakfast Meat- Turkey sausage, Hamburger meat
Potatoes- Roasted red potatoes with herbs
Breakfast Breads- Cinnamon French toast, whole grain waffles, buttermilk pancakes, and assorted
bagels and muffins. Excluding poppy seed

Condiments- real butter, reduced fat peanut butter. Assorted jelly, warm reduced sugar maple syrup,
tomato ketchup, flavored low fat cream cheeses, salt and pepper, and Tabasco
Please place Berries, yogurt and cold Cereals in one serving together

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Pre-game meal planning for parent volunteers

Friday Lunch
Sample Menu Items:
Salad- Iceberg and spinach leaf lettuce with field greens and fresh raw vegetables including cucumbers,
tomatoes, carrots, broccoli, cauliflower, bell peppers, beans, corn, peas, and squash. Nuts and seeds such as
sunflower seeds, almonds walnuts and pecans. Dressings such as sunflower Extra Virgin Olive OIL Balsamic
vinegar, Fat Free Ranch, FF honey Mustard, FF Thousand Island.
Starch- Sweet potatoes, baked potatoes, 2 varieties of wheat and white pastas prepared “al dente” and served
with meat and marinara sauces. Assorted whole grain rolls on the table.
Soups- Broth based choices like chicken noodle, vegetable, bean or lentil
Lean Protein- Grilled Boneless, skinless chicken breasts seasoned in light flavors teriyaki, BBQ, honey
mustard, cilantro and lime, etc.
Sandwich Station – Platter of turkey, roast beef, skinless grilled chicken breast with sides of lettuce, tomato,
pickles and mayonnaise, mustard. Assorted cheeses including American, Cheddar, Swiss, and Provolone.
Whole wheat bread and/or rolls and buns. Nut butters and assorted jellies.
Fruits – Bananas, apples and orange, single yogurt selections on ice.
Drinks – Iced water, 100% fruit juices, lemonade, other decaffeinated beverages.
Desserts – Low fat pudding. Rice Krispy Treats, granola bars, and pretzels.
Condiments – Real butter, tomato ketchup, salt and pepper. Tobasco, steak sauce such as A1.

Friday night Pre-game snack (5pm)

Sandwich station – Platter of turkey, roast beef, skinless boneless grilled chicken breast with sides of
lettuce, tomato, pickles, mayonnaise, and mustard. Assorted cheeses including: American, Swiss, Cheddar
and Provolone. Whole wheat bread and/or rolls and buns. Nut butters and assorted jellies.
Fruits- Bananas, apples and oranges
Packaged Snacks- Rice Krispy Treats, granola bars, pretzels
Milkshakes- Chocolate, strawberry and vanilla served to go
Drinks- Bottled water and Gatorade

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Daily Food Choice Record

Date/ Time/ Location Specific Description of Food Choices Notes

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Daily Food Choice Record (Example)

Date/ Time/ Location Specific Description of Food Choices Notes

10/3 5:40 am in my car 17 ounces of water #1 on my list

10/3 6:00 am @ work 17 ounces Muscle Milk Just made the

10.5 ounces Xcyto Energy Drink One hour rule!

10/3 9:00 am @ D Hall 1 Scoop Scramble Eggs / 2 Egg Whites Lean Proteins

Turkey Sandwich – 3 slices of Turkey and 1 Love them!

Piece of whole wheat bread

- 16 oz Orange juice (100%)

Berry Bowl – 2 scoops strawberry yogurt/ 5 fruits at

2 scoops Smart Start

1 scoop each of blueberries, Raspberries, Breakfast!

Strawberries

10/3 12:15 @ Jim V Sandwich with whole wheat bread, 3

Slices of peppered Turkey, lettuce

Tomatoes, pickles and mustard.

10/3 2:45 @ office 20 ounces of water with 1 scoop of Pre-training

fast twitch

10/3 Lift @ office 17 ounces of Water during training Hydrate

10/3 3:30 @ office 17 ounce Muscle Milk Post-training

10/3 5:00 @ Practice 20 ounces of Gatorade Re-hydrate

10/3 6:30 @ office 1 Medium Apple 3-hour rule!

10/3 8:00 @ Home Spinach Salad with 3 chicken breast tenders Lean protein
Red bell pepper, cherry tomatoes, broccoli,
mini carrots and a little ranch dressing Veggies as my

17 ounces of water Carbs @ night

I am in Pursuit of:______(Put your personal goal here)_______________________

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 STRENGTH & CONDITIONING
NUTRITION GUIDELINES FOR STUDENT ATHLETES

Championship Performance Daily Food Lifestyle Goals (Lose Body Fat)

1. Eat breakfast within one hour of waking up everyday. Jump-start your metabolism and fuel your body for the day.
2. Drink water throughout the day. With every meal, before bed, when you wake up. Carry a water bottle to class.
3. Make pre and post-workout meals a priority. Plan a meal or snack before, eat within 30 minutes after training.
4. Eat 5 small frequent meals early and often. Every three hours to fuel for performance in class and competition.
5. Protein source with each meal and snack, remember the later the meal the leaner the food choice should be.
6. Eat at least 6 fresh, from a rainbow of variety of colors for your fruit and vegetable choices, especially in salads.
7. Choose unsaturated fat choices such as nuts, seeds, fish, and vegetable oils such as olive or canola.
8. Lose body fat = no calories last 3 waking hours (e.g. 8-9:00 pm) Sacrifice for success, save it for breakfast.
9. Moderate your portion sizes, limit poor choices such as fried foods, dressings, soft drinks, and sweets.
10. Sleep a minimum of 8 hours a night and include any nap time during the day.

DAILY GOALS Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Breakfast – 1st hour awake

Drink water throughout day

Pre-post practice training snack

5-6 small meals every 2-3 hours

Protein source in each meal

Variety of 8 fruits and vegetables

Quality unsaturated fats

Late night meal/snack

Moderate portions and sweets

Sleep at least 8 hours + naps

Success rate __/10 __/10 __/10 __/10 __/10 __/10 __/10

*Missed second chances of a daily goal in consecutive days results in a penalty of -1 reduced from the three daily or weekly total!

Time Undisciplined Inconsistent Consistent Technician

One day 6 of 10: 60% 7 of 10: 70% 8 of 10: 80% 10 of 10: 100%
Three days 18-20 of 30: 60 to 67% 21-23 of 30: 70 to 71% 24-26 of 30: 80 to 86% 27-30 of 30: 90 to 100%
Weekly 42-48 of 70: 60 to 68% 49-55 of 70: 70 to 79% 56-62 of 70: 80 to 89% 62-70 of 70: 90 to 100%

Achieved by:______________ During the week of:___________ (please sign your name and jersey number)
In Pursuit of:_____________________________

19
 STRENGTH & CONDITIONING
NUTRITION GUIDELINES FOR STUDENT ATHLETES

Championship Performance Daily Food Lifestyle Goals (Gain Lean Muscle mass)
1. Eat breakfast within one hour of waking up everyday. Jump-start your metabolism and fuel your body for the day.
2. Drink water throughout the day. With every meal, before bed, when you wake up. Carry a water bottle to class.
3. Make pre and post-workout meals a priority. Plan a meal or snack before, eat within 30 minutes after training.
4. Eat 5 large frequent meals early and often. Every three hours to fuel for performance in class and competition.
5. Protein source with each meal and snack, remember the later the meal the leaner the food choice should be.
6. Eat at least 6 fresh, from a rainbow of variety of colors for your fruit and vegetable choices, especially in salads.
7. Choose unsaturated fat choices such as nuts, seeds, fish, and vegetable oils such as olive or canola.
8. Gain lean muscle mass – Eat a lean, high protein snack approximately one hour before bed.
9. Increase your portion sizes, limit poor choices such as fried foods, dressings, soft drinks, and sweets.
10. Sleep a minimum of 8 hours a night and include any nap time during the day.

DAILY GOALS Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Breakfast – 1st hour awake

Drink water throughout day

Pre-post practice training snack

5-6 small meals every 2-3 hours

Protein source in each meal

Variety of 8 fruits and vegetables

Quality unsaturated fats

Late night meal/snack

Moderate portions and sweets

Sleep at least 8 hours + naps

Success rate __/10 __/10 __/10 __/10 __/10 __/10 __/10

*Missed second chances of a daily goal in consecutive days results in a penalty of -1 reduced from the three daily or weekly total!

Time Undisciplined Inconsistent Consistent Technician

One day 6 of 10: 60% 7 of 10: 70% 8 of 10: 80% 10 of 10: 100%
Three days 18-20 of 30: 60 to 67% 21-23 of 30: 70 to 71% 24-26 of 30: 80 to 86% 27-30 of 30: 90 to 100%
Weekly 42-48 of 70: 60 to 68% 49-55 of 70: 70 to 79% 56-62 of 70: 80 to 89% 62-70 of 70: 90 to 100%

Achieved by:______________ During the week of:___________ (please sign your name and jersey numbe

20
 STRENGTH & CONDITIONING
NUTRITION GUIDELINES FOR STUDENT ATHLETES

TRAINING TABLE BREAKFAST WEEKLY MENU ITEMS

Food Choice Monday Tuesday Wednesday Thursday Friday

Berries Fresh Raspberries Fresh Raspberries Fresh Raspberries Fresh Raspberries Fresh Raspberries
Blueberries and Blueberries and Blueberries and Blueberries and Blueberries and
Black Berries Black Berries Black Berries Black Berries Black Berries
Juices Fresh squeezed Fresh squeezed Fresh squeezed Fresh squeezed Fresh squeezed
Orange juice, V-8 Orange juice, V-8 Orange juice, V-8 Orange juice, V-8 Orange juice, V-8
Fruit Honeydew Melon Casaba Melon with Cantaloupe, Honeydew Melon Casaba Melon with
Pineapple and Kiwi and Watermelon Pineapple and Kiwi and
Grapes Strawberries Strawberries Grapes Strawberries
Whole fresh Peach and Plums and Pears and Grapefruit Nectarines and Variable (TBD)
Seasoned fruit Grapefruit Grapefruit Grapefruit
Breakfast Bar Smart Stud, Organic Natural Path Natural Path Natural Path Natural Path
Puffs, Special K with Optimum Breakfast Optimum Breakfast Optimum Breakfast Optimum Breakfast
Berries and Low fat Organic Puffs, Organic Puffs Organic Puffs, Organic Puffs
Granola Special K with Special K with Special K with Special K with
Berries and Low fat Berries and low Berries and Low fat Berries and low
Granola Fat Granola Granola Fat Granola
Individual and Low-fat Flavored Low-fat Flavored Low-fat Flavored Low-fat Flavored Low-fat Flavored
On Bowls Yogurts and Plain Yogurts and Plain Yogurts and Plain Yogurts and Plain Yogurts and Plain
Yogurt, Low fat Yogurt, Low fat Yogurt, Low fat Yogurt, Low fat Yogurt, Low fat
Cottage Cheese Cottage Cheese Cottage Cheese Cottage Cheese Cottage Cheese
Dried Fruits Dried apricots Dried apricots Dried apricots Dried apricots Dried apricots
And nuts Pineapple, Mango Pineapple, Mango Pineapple, Mango Pineapple, Mango Pineapple, Mango
Papaya and Papaya and Papaya and Papaya and Papaya and
Walnuts Walnuts Walnuts Walnuts Walnuts
Whole Grains Whole Grain breads Whole Grain breads Whole Grain breads Whole Grain breads Whole Grain breads
And low fat And Bagels with And Bagels with And Bagels with And Bagels with And Bagels with
Spreads Natural Peanut Natural Peanut Natural Peanut Natural Peanut Natural Peanut
Butter, Flavored Butter, Flavored Butter, Flavored Butter, Flavored Butter, Flavored
Low-fat Cream Low-fat Cream Low-fat Cream Low-fat Cream Low-fat Cream
Cheese Cheese Cheese Cheese Cheese
Eggs Scrambled and hard Scrambled and hard Scrambled and hard Scrambled with ham Scrambled and hard
Boiled Eggs Boiled Eggs Boiled Eggs Tomatoes and Boiled Eggs
Breakfast burritos Onions/hard boiled
Breakfast meat Turkey sausage with hickory
Turkey sausage with hickory
Turkey sausage with hickory
Turkey sausage with hickory
Turkey sausage with hickory
smoked bacon smoked bacon smoked bacon smoked bacon smoked bacon
Potatoes Roasted red with Roasted red with Roasted red with Roasted red with Roasted red with

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 STRENGTH & CONDITIONING
NUTRITION GUIDELINES FOR STUDENT ATHLETES

herbs herbs herbs herbs herbs

Made to order Egg ,egg beaters Egg ,egg beaters Egg ,egg beaters Egg ,egg beaters Egg ,egg beaters
Omelets station Egg whites Egg whites Egg whites Egg whites Egg whites
Mushrooms onions Mushrooms onions Mushrooms onions Mushrooms onions Mushrooms onions
Ham bacon baby Ham bacon baby Ham bacon baby Ham bacon baby Ham bacon baby
Spinach chunky Spinach chunky Spinach chunky Spinach chunky Spinach chunky
Tomato salsa low fat Tomato salsa low fat Tomato salsa low fat Tomato salsa low fat Tomato salsa low fat
Cheddar cheese Cheddar cheese Cheddar cheese Cheddar cheese Cheddar cheese

Waffle bar Waffles and warm Buttermilk pancakes Waffles and warm French toast with Waffles and warm
Reduces calorie With warm reduced Reduces calorie Warm reduced Reduces calorie
Syrup Calorie syrup Syrup Calorie syrup Syrup
Hot cereal Oatmeal Grits oatmeal Cream of wheat Oatmeal
Smoothie bar Smoothie classic Mango madness Maple blue :low fat
Orange juice Vanilla yogurt Blueberry yogurt low
Strawberries Mango lime juice Fat milk maple syrup
Bananas And fresh ginger Cinnamon
Fresh blueberries

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