Nutritional Guidelines

It always amazes me. I have two to three athletes per month stop by, and ask me to help them with their diet. I’m not sure why they seek my advice. I do teach basic nutrition in college, but I’m not a registered dietician. Far from it. But I am cheap; my advice is free. And the advice I give is not “cutting edge”. Its just common sense nutritional information, which if followed will help support your body’s changes as you embark on a solid training program.The subject of nutrition is vast and can get very detailed. I could write a book just on the common sense basics of nutrition. (Maybe I will…). So for this column, we’ll narrow it down to my 9 guidelines for proper nutrition.

1. Drink water. Nutrition is about choices, good or bad. When it comes to the fluids you drink, its usually soda, juice, water, etc. Whenever possible, your choice should be water.  Water is calorie free, no sugars, and necessary for the optimal function of the body. The experts say 8-10 glasses per day. It sounds like a lot, but if you spread it out over a full day, you’ll see it’s not so tough.

2. Eat protein. Low carbohydrate fans not included, this country is addicted to carbohydrates. Carbohydrates are great. They are necessary for energy. But proteins are often neglected. Protein is necessary to supply the building blocks to build muscle tissue. Increased muscle tissue leads to increased muscle strength, which will lead to faster, more powerful players. The recommended dose of protein for a young athlete is 1.8-2.0 grams per kg body weight. Well, I’m not going to ask you to do the calculations. The common sense way of measuring is to eat a portion of protein the size of your fist at every meal.

3. Eat complex carbohydrates. Not all carbohydrates are the same. Simple carbs tend to play games with your energy levels during the day, and they tend to be stored as fat. These simple carbs or refined sugars would consist of pies, cookies, candy, and ice cream. Complex carbohydrates are stored in the liver for use as energy, when needed. These carbohydrates tend to keep the blood glucose level constant throughout the day, which will maintain a consistent energy level. Complex carbs also contain dietary fiber, which is necessary for digestive health.  These carbs will consist of whole-grain breads and cereals, brown rice, fruits, and vegetables.

4. Eat fats. That’s right. Eat fats. Fats are an important energy source for our bodies. But there are many types. There are good fats and bad fats. The good fats are what we are after. They are called essential fatty acids. They are essential because the body cannot produce them and they are necessary for optimal function. Essential fatty acids are know for their positive effects on the heart, but they can also help with fat loss. The bad fats are hard to avoid; they are all around us. They typically come in three forms, saturated, unsaturated, and polyunsaturated. Polyunsaturated fats are the best that we can hope for, so when you choose what type of fat to cook with, choose polyunsaturated.

5. Eat often. It is best to eat smaller meals throughout the day. Typically 5-6 small meals are optimal. Smaller meals, more often, supply the body with a consistent energy level throughout the day. A three meal a day person usually has an energy dip around 4pm. This can lead to a snack, which probably won’t be a very healthy one. This snack can turn into the 4pm binge, and ruin your dinner appetite later. Taking your three meals and spreading them out will negate your 4pm binge and help you maintain your energy level throughout the day.

6. Take your vitamins/minerals. Your mother made you take them when you were little, so why stop. A daily multivitamin will help fill the nutritional holes your diet has left and will help support your overall health. But…

7. Eat food. I will not recommend a supplement other than a daily multivitamin. I’m often asked, what protein, or supplement powder should I take. It’s putting the cart before the horse. Get your basic nutrition in order first before supplementing with the latest and greatest concoction from a laboratory. Food, real food, works synergistically. Nutritionally, it’s greater than the sum of its parts. The same cannot be said for laboratory nutrition. Which brings me to my next point…

8. Eat natural food. Eat food that’s been grown on a farm, or food that can run, swim, or fly. Anything else is probably processed, and not as good for you.

9. Enjoy your food. Food should be enjoyed, not something to worry about. If you make good choices when they are presented, your nutrition regimen will support your training and your athletic career.