Tremper High School FOOTBALL

Variety and Appetite:
Variety is the spice of life and appetites tells you when you need to shake things up. Eating food items from each of the nutrient groups daily is best.

Have you ever been hungry and while looking at a pantry or fridge stocked with choices still concluded there is nothing in the household to eat. The lack of appetite for the food items available is your tastes way of telling you that you want variety in your diet. When your body gets enough carbohydrates you will no longer hunger for foods that have carbs. Your pallet is board and needs to be introduced to something new.

Something new doesn't have to be radical it can be taking a bowl of Cherrieos and cutting up a banana to put in it. Taking something you already like and add another food item you like before branching out into new and bold food adventures.

Another vein of appetite is the emotional links. Recognize the emotions taking place during the meal or snack. Determine if boredom or stress is the motivations behind the eating episode, and if this is the case chew a piece of gum instead. The jaw motion coupled with the mint or cinnamon flavor will satisfy the psychological compulsion with out adding anything to your calorie intake.

Brown is Better! :
Whole wheat breads, bagels, crackers, noodles, and flour products simply substituted for white or bleached grain products will increase the nutritional value of any meal or snack.

Bread products made by Sara Lee or Brownberry are legitimate whole wheat distributors. Avoid Wonder Bread or grain products that are labeled "fortified" as the product has been so stripped of its nutrients they had to re-introduce the vitamins and minerals chemically to the product in order to make it useful to the body.

Sweet potatoes and brown sugar also provide more nutrients for the body than white potatoes or refined white sugar. You can use ¼ less brown sugar in any baked good recipe and it will be just as sweet and better for you.

Cooking Method Matters:
You do not want anything done to your food you wouldn't want done to yourself. The closer the food items are to its natural state the more nutrients it will possess.

Going out and frying in the sun in the sun increases skin damage, and the risk for cancer. However sun exposure even laying out and baking for a bit actually releases endorphins and serotonin chemicals in the body the chemicals that insight feelings of elation. Sunlight is also the best and most efficient way for the body to process Vitamin D.

Frying food items is the equivalent to drinking oil. Baking, steaming, sautéing, microwaving, and grill cooking / tenderizing food items will lock in nutrients.

Frying and boiling strip food of all their nutrients. Like a tea bag there is more nutrients in the water veggies have been boiled in. It would be more beneficial to drink the water veggies were boiled in to enhance nutrient intake then to eat the cooked vegetable.

Eating raw, fresh and preferably organic produces optimal, then frozen fruits/ veggies, and lastly canned in water or light syrup.

There is no "bad" food:
There is only more nutrient dense or less nutrient dense foods.

The tendency is to get complacent in our diets resulting in too much of a good thing. In responses our bodies store the excess as reserve in case the body finds itself in need of the storage. The most nutrient dense deserts are ice milk and pudding. They are a good source of calcium and fat, come in a variety of flavors, and satisfy any sweet craving. The temperature of ice milk makes it difficult to get too much of a good thing as fast consumption produces "brain freeze" a short intense headache that subsides as the body returns to normal temperature. Studies have indicated when a particular food is off limits for reasons other than allergies or other health related concerns leads to either more consumption of the food, or eating to much of other foods to satisfy the craving once again contributing to too more of a nutrient than the body needs.

There are however "BAD" drinks:
Soda and Energy drinks have virtually no nutritional benefits and often make it difficult for the body to absorb calcium.

It is important for Football athletes to absorb calcium as it helps prevent bones from becoming brittle. Brittle bones are more easily broken.

Water is one of the six nutrients groups and is the most beneficial to athletes and the body. Water helps regulate body systems, flush toxins, makes vitamin absorption possible, and keep body temperature at 98 degrease. Its refreshing, thirst quenching, cleansing and a person can not live beyond three days without it. Vitamin water to drink after heaving lifting is good for removing lactic acid (what generates sourness) from muscles and helps replenish the body of vitamins used physical exertion.

Fruit juices are only beneficial if they are 100% juice in 4 oz servings.

Power Aid and Gator Aid should only be consumed immediately after an intense game or workout. Otherwise the salt / sugar levels in the drink are too high to be beneficial to the body. The body will end up storing the salt and sugar instead of using it to replace what the body used.

Simple Tips for Meeting the Nutritional Needs of Football Athletes Everyone has a favorite food, and it's often the events surrounding the food that make it so special. There are few activities people participate in that stimulate all five senses like food. With the physical need our bodies have for nourishment, and the emotional attachments that form between food and special events the motivation behind food choice become multifaceted. Be it appetite, time, cost, allergies, dietary constraints, heritage, or tradition food choice is much more than just satisfying hunger. As a sports nutrition teacher it is my role to impress upon high school athletes the importance of making nutrient dense food choices to enhance athletic performance as well as aid their body systems at such a pivotal moment of growth developmentally. Adolescence is a segment of the life span where many developmental shifts are taking place both psychologically and physiologically. Their bodies and minds are growing at such a rapid pace that the metabolism needs roughly 2,000 calorie intake to meet the growth demands alone. Add in physical activity and the number jumps to an additional 500 calories. There are six nutrient groups that the body needs in order to function most optimally. These groups include proteins, vitamins, minerals, carbohydrates, fats, and water. When the body intakes foods daily that includes each of the nutrient groups, it can then function to its fullest potential. Depending on the types of physical activities the person is involved their diet will need to meet the demands placed on the body. These demands will dictate the kind of nutrients they need. In working with Coach Matrise to analyze off season lifting routines and the physical demands of season play here are some useful tips for meeting your Trojans nutritional needs:		Quick Facts... ● Athletes achieve peak performance by training and eating a variety of foods. ● Athletes gain most from the amount of carbohydrates stored in the body. ● Fat also provides body fuel; use of fat as fuel depends on the duration of the exercise and the condition of the athlete. ● Exercise may increase the athlete's need for protein. ● Water is a critical nutrient for athletes. Dehydration can cause muscle cramping and fatigue. Becoming an elite athlete requires good genes, good training and conditioning and a sensible diet. Optimal nutrition is essential for peak performance. Nutritional misinformation can do as much harm to the ambitious athlete as good nutrition can help.
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Variety and Appetite: Variety is the spice of life and appetites tells you when you need to shake things up. Eating food items from each of the nutrient groups daily is best. Have you ever been hungry and while looking at a pantry or fridge stocked with choices still concluded there is nothing in the household to eat. The lack of appetite for the food items available is your tastes way of telling you that you want variety in your diet. When your body gets enough carbohydrates you will no longer hunger for foods that have carbs. Your pallet is board and needs to be introduced to something new. Something new doesn't have to be radical it can be taking a bowl of Cherrieos and cutting up a banana to put in it. Taking something you already like and add another food item you like before branching out into new and bold food adventures. Another vein of appetite is the emotional links. Recognize the emotions taking place during the meal or snack. Determine if boredom or stress is the motivations behind the eating episode, and if this is the case chew a piece of gum instead. The jaw motion coupled with the mint or cinnamon flavor will satisfy the psychological compulsion with out adding anything to your calorie intake. Brown is Better! : Whole wheat breads, bagels, crackers, noodles, and flour products simply substituted for white or bleached grain products will increase the nutritional value of any meal or snack. Bread products made by Sara Lee or Brownberry are legitimate whole wheat distributors. Avoid Wonder Bread or grain products that are labeled "fortified" as the product has been so stripped of its nutrients they had to re-introduce the vitamins and minerals chemically to the product in order to make it useful to the body. Sweet potatoes and brown sugar also provide more nutrients for the body than white potatoes or refined white sugar. You can use ¼ less brown sugar in any baked good recipe and it will be just as sweet and better for you. Cooking Method Matters: You do not want anything done to your food you wouldn't want done to yourself. The closer the food items are to its natural state the more nutrients it will possess. Going out and frying in the sun in the sun increases skin damage, and the risk for cancer. However sun exposure even laying out and baking for a bit actually releases endorphins and serotonin chemicals in the body the chemicals that insight feelings of elation. Sunlight is also the best and most efficient way for the body to process Vitamin D. Frying food items is the equivalent to drinking oil. Baking, steaming, sautéing, microwaving, and grill cooking / tenderizing food items will lock in nutrients. Frying and boiling strip food of all their nutrients. Like a tea bag there is more nutrients in the water veggies have been boiled in. It would be more beneficial to drink the water veggies were boiled in to enhance nutrient intake then to eat the cooked vegetable. Eating raw, fresh and preferably organic produces optimal, then frozen fruits/ veggies, and lastly canned in water or light syrup. There is no "bad" food: There is only more nutrient dense or less nutrient dense foods. The tendency is to get complacent in our diets resulting in too much of a good thing. In responses our bodies store the excess as reserve in case the body finds itself in need of the storage. The most nutrient dense deserts are ice milk and pudding. They are a good source of calcium and fat, come in a variety of flavors, and satisfy any sweet craving. The temperature of ice milk makes it difficult to get too much of a good thing as fast consumption produces "brain freeze" a short intense headache that subsides as the body returns to normal temperature. Studies have indicated when a particular food is off limits for reasons other than allergies or other health related concerns leads to either more consumption of the food, or eating to much of other foods to satisfy the craving once again contributing to too more of a nutrient than the body needs. There are however "BAD" drinks: Soda and Energy drinks have virtually no nutritional benefits and often make it difficult for the body to absorb calcium. It is important for Football athletes to absorb calcium as it helps prevent bones from becoming brittle. Brittle bones are more easily broken. Water is one of the six nutrients groups and is the most beneficial to athletes and the body. Water helps regulate body systems, flush toxins, makes vitamin absorption possible, and keep body temperature at 98 degrease. Its refreshing, thirst quenching, cleansing and a person can not live beyond three days without it. Vitamin water to drink after heaving lifting is good for removing lactic acid (what generates sourness) from muscles and helps replenish the body of vitamins used physical exertion. Fruit juices are only beneficial if they are 100% juice in 4 oz servings. Power Aid and Gator Aid should only be consumed immediately after an intense game or workout. Otherwise the salt / sugar levels in the drink are too high to be beneficial to the body. The body will end up storing the salt and sugar instead of using it to replace what the body used.

Day	Nutrients Needed	Food Item	Rationale
Monday	Fiber, Proteins, & Water	Apples, Celery, Bran Cereal, dehydrated fruits, wheat crackers. High liquid consumption: Water, V8 Splash, 100% juices. Egg Whites.	Cleanse system of toxins and impurities after rest period.
Tuesday	Carbohydrates, Proteins, & Water	Banana, Apples, Tomatoes, Wheat Crackers, Whole Grain Bagles, Wheat Pasta, Grilled Chicken, Lean Ground Beef, Red Beans with Brown Rice	Proteins to rebuild muscle tissue induced from lifting trauma. Carbs for complex sugars needed to burn over Wednesday cardio intensive work out. Water to flush impurities.
Wednesday	Proteins, LDL Fats, Calcium, & Water	Oranges, Banana, Cottage Cheese, Egg Whites, String Cheese, Milk, Grilled Chicken, Salmon, Avocado, Walnuts, Sunflower Seeds, Sauteed Veggies in Olive Oil over spinach or Romaine lettuce. Ice Milk or Pudding	Proteins to rebuild traumatized muscle tissues. Calcium to keep bones from getting brittle. Fats to cushion muscle tissue and bones to prevent injury. Water to flush impurities.
Thursday	Proteins, Calcium, & Water	Egg Whites, Apples, Grilled Chicken, Sirloin, Rib Meat, Tofu, Chickpeas, Walnuts, Almonds, Oranges, Salmon, Fresh Water Fish, Milk, or Pudding	Proteins to repair traumatized muscle tissues. Calcium to keep bones from getting brittle. Water to flush impurities.


The diet schedule provided below is Trojan Specific based upon the off season work out schedule. There is a three day rest period for athletes built into this program.
Trojan Off-Season Nutrition Schedule

Sports Nutrition