FDU STUDENT-ATHLETE NUTRITIONAL INFORMATION
The Athletic Department of Fairleigh Dickinson University is dedicated to providing the highest quality of service to all student-athletes. An individual's nutrition status not only impacts general health and well-being, but also overall performance. Given this fact, we feel that it is of the utmost importance to address appropriate nutrition issues with you. This handbook contains current nutritional information and recommendations. The goal of this resource is to allow each student-athlete to achieve an optimal nutrition status which will have a positive impact on his/her health and performance. Part of this goal is to assist each student-athlete in injury prevention and, if needed, aid in improved healing from injury or illness.
Please utilize this resource for any questions you may have regarding nutrition and its affect on performance. If there are any other questions that are not covered in the information below, feel free to contact either of the staff members below:
Director of the Fitness Center/Sports Nutritionist:
Scott Fisher, MS, RD
Office: 201-692-2690
Email: sfisher@fdu.edu
| NUTRITION FOR OPTIMAL PERFORMANCE |
The role of nutrition with respect to health and performance is a popular topic in our society. Athletes are without question a prime target for misinformation and should take the responsibility to become informed consumers. Poor nutritional choices may not only jeopardize health and performance, but also eligibility.
NUTRIENT CALORIE COMPOSITION
Carbohydrates: 55-65% of total calories
Simple: 10% of total carbohydrates
Complex: 90% of total carbohydrates
Fats: 20-30% of total calories
Saturated: 5-10% of total fats
Monounsaturated: 7-10% of total fats
Polyunsaturated: 7-10% of total fats
Proteins: 12-15% of total calories
Carbohydrates
Carbohydrates are the primary source of immediate energy. There are two main forms of carbohydrates in our foods: simple and complex. Simple carbohydrates are also known as sugars. A simple sugar generally impacts our energy level very quickly (see glycemic index) and may be useful for quick recovery after a workout or competition. A complex carbohydrate, also known as starch, is usually associated with higher "nutritional density": more fiber, vitamins and nutrients compared to a simple sugar.
Glycemic Index (GI)
Carbohydrates can be ranked based upon how fast or slow they are converted into blood sugar (glucose) once consumed. Lower GI foods will provide a steady release of energy as opposed to quick release and subsequent "crash" that one may experience after consuming a high GI meal. These types of foods may be useful immediately following a workout or competition when refueling quickly enhances recovery.
Examples of High Glycemic Index (GI) Foods
- White Bread
- Potatoes
- Pretzels
- Carrots
- Rice cakes
- Soda
- Candy bars
Examples of Low Glycemic (GI) Index Foods
- Milk, Yogurt
- Spaghetti
- Beans/Legumes
- Peanuts/Nuts/Peanut butter
- Fruits and 100% Fruit Juices
- Energy Bars (Power Bar, Clif Bar)
- Whole Wheat Bread
Fats
There are three main forms of dietary fat: saturated fat, polyunsaturated fat, and monounsaturated fat. Saturated fats are primarily found in animal products but also include coconut oil, palm kernel oil and trans-fats. These are the fats which can increase blood cholesterol levels and consequently increase the risk for heart disease. The two unsaturated fats are found in plant products and are considered the "healthy" fats due to the fact they may lower blood cholesterol levels. Examples of unsaturated fats include olive oil, canola oil, the fats in fish and nuts like peanuts.
Proteins
Protein is essential to assist athletes with muscle growth and recovery as well as helping to maintain a strong immune system. Of interest is the fact that many athletes, particularly male athletes, feel that protein should constitute the bulk of calorie intake for optimal muscle growth. While it is true that many athletes do have higher protein requirements than non-athletes, this requirement is easily met through a balanced diet without supplementation, even for a vegetarian.
Nutrition and Alcohol
Believe it or not, alcohol, like carbohydrate, fat, and protein, can be considered a nutrient based on the fact that it provides calories. Needless to say, calories from alcohol can add up quickly and result in detrimental weight gain for an athlete. The bottom line is that any athlete who thinks that alcohol consumption, even in moderate amounts, won't hurt their performance, is sadly mistaken!
Morning Practice/Competition
Night before: High carbohydrate meal (moderate/low GI index foods); sufficient fluid intake to maintain hydration.
Morning of: Light breakfast of moderate to low GI foods; allow at least 2 hours for food to digest; if not breakfast, eat snack of liquid, semi-solid carbohydrate 1-2 hours before activity.
After activity: Always consume high GI foods of at least 200-400 calories within one hour of activity; replace fluid losses (20 oz. of fluid for every pound lost).
Afternoon Practice/Competition
Night before: High carbohydrate meal (moderate/low GI foods); sufficient fluid intake to maintain hydration.
Day of: Eat hearty breakfast with high carbohydrate foods (moderate to low GI) and lighter lunch; allow at least 3-4 hours for digestion before activity; high carbohydrate (low GI) snack at least 2 hours prior to activity; sufficient fluid intake to maintain hydration.
After activity: Always consume high GI foods of at least 200-400 calories within one hour of activity; replace fluid losses (20 oz. fluid for every pound lost).
Evening Practice/Competition
Night Before: High carbohydrate meal (moderate/low GI foods); sufficient fluid intakes to maintain hydration.
Day of: Eat hearty breakfast with high carbohydrate foods as well as a hearty lunch (moderate to low GI foods); allow at least 3-4 hours before activity;eat a light meal/snacks at least 2 hours before the event (moderate to high GI foods); sufficient fluid intakes to maintain hydration.
After activity: Always consume high GI foods of at least 200-400 calories within one hour of activity; replace fluid losses (20 oz. of fluid for every pound lost).
| CHOOSING FOOD FOR PERFORMANCE |
The chart below will help you when making general food choices to optimize your performance.
Limit These! - Foods that will slow you down!!
- Biscuits, Croissants, Danish, Donuts, Muffins
- French fries, hash browns, onion rings
- Alfredo pasta, fried rice
- Potato chips
- Cookies, cakes with frosting, pies, regular ice cream, milk shakes
- Marbled red meats, breaded/fried meats, hot dogs, sausage/bacon, processed meats
- Whole milk, cream
- Cream cheese, high fat cheese, sour cream
- Mayonnaise, margarine, butter, Alfredo sauce, Hollandaise sauce, regular salad dressing
Eat Occasionally! - These foods contain moderate levels of fats and/or sugar.
- Corn bread, low-fat muffins, French toast, quick breads (banana/pumpkin/zucchini),
- Pancakes, Waffles, Tortillas
- Stuffing, White Rice- Pudding, Jell-O, frozen yogurt
- Whole eggs, lean red meats and pork (round and loin cuts), reduced fat cheese, Romano cheese/Parmesan cheese
- Low-fat sour cream, Low-fat mayonnaise, light dressings, olive oil, canola oil
Focus on These! - These foods will help you reach the highest levels of Performance & Health and should be the focus of your diet.
- Whole grain/wheat breads
- Nutrient-dense cereals like Cheerios, Wheaties, Raisin Bran, Total, and Bran Flakes
- Cream of Wheat, oatmeal, farina
- Baked potato/sweet potato
- Brown rice, pasta (preferably whole wheat)
- Whole fruits and vegetables
- Low fat dairy products, skim milk, yogurt, cottage cheese, string cheese
- Beans, seeds, nuts
- Egg whites, skinless poultry, fish/shellfish, tofu/soy products
- Fruit sorbet, angel food cake, ginger snaps, fruit Newtons
- Salsa
Performance enhancing snack ideas:
- Cereal with 1% or skim milk, such as Basic 4, Cheerios, Shredded wheat, Total, and Wheaties just to name a few. Cereal bars also work well.
- Trail mix you can make with dried fruits, granola, Cheerios, nuts, pretzel pieces, bagel chips...
- Whole grain crackers such as rye crisps, sesame thins, Wasa, and kavli...
- Any type of fresh fruit or vegetable...
- Low-fat dairy choices such as yogurt, cottage cheese, pudding cups, string cheese.
Eating on the Road
Due to the travel often involved and desire to keep things "quick", many teams opt to stop at "fast food" restaurants for their post game or travel meals. So, when eating at a fast food establishment or restaurant, consider the following tips:
- Allow ample time for digestion when eating before an event (at 3-4 hours before activity)
- Have your recovery fuel within one hour after ending your activity
- Adjust your portions in conjunction with your needs - Avoid "Super Sizing" your meal.
- Ask for sauces or gravies on the side to help control your calorie and fat intake.
- Use a low-fat or fat-free salad dressing
- Avoid fried foods or limit to one fried item per meal
- Choose pizzas with thinner crusts and top with vegetables rather than high fat sausage and pepperoni.
Eating Out Best Bets - The following list will provide you with some healthy menu choices when dining at different types of eating establishments.
"Fast Food" restaurants (Ex. McDonalds, Burger King, Wendy's, Taco Bell)
- Grilled chicken sandwich (hold the mayo)
- Single hamburger or cheeseburger
- Side salad with low-fat or fat-free dressing topped with grilled chicken
- Bean Burrito
- Meat or bean chili
- Baked Potato topped with sour cream or chili
Diners (Ex. Coach House, Cedar Lane Grill)
- Broth-based soups (chicken noodle, vegetable, lentil, minestrone)
- Turkey breast with mashed potatoes
- Spinach salad with low-fat or fat-free dressing
- Veggie omelet (made with egg white for reduced fat)
Pizza/Italian (Ex. Dominos, Victors, Papa John's)
- Plain or veggie pizza (avoid extra cheese or meat toppings)
- Pasta with marinara sauce
- Antipasto salad
Bagel shops
- Bagel with PB&J
- Bagel sandwich with egg white and ham
- Low-fat or fat-free muffin
Chinese restaurants
- Chow Mein
- Steamed vegetable dishes
- Steamed dumplings
- Egg drop or wonton soup
- Brown rice
Sandwich shops (Ex. Panera Bread, Subway, Blimpies)
- 6" turkey sub with veggies (hold the mayo)
- Cheese and veggie sub with Italian dressing
- Grilled chicken Panini
| IMPORTANCE OF PROPER HYDRATION |
The human body is typically composed of 60-70% water. Dehydration is loss of cellular water that can result inhibit performance and increase the risk of heat-related health problems. So, what should an athlete drink during training or conditioning sessions? Water would be the fluid of choice for daily consumption. For training sessions, sports drinks like Gatorade or PowerAde with a carbohydrate concentration of about 6-8% can better support optimal hydration while supplying carbohydrate for muscle energy. Fruit juices, sodas, and other sugary drinks generally have a carbohydrate concentration greater than 8% which may slow absorption or cause stomach upset during exercise.
Hydration Guidelines:
- 24 hours prior to practice/competition: drink regularly enough so that your urine color is pale yellow to clear
- 2-3 Hours before: drink 16-20 oz of fluid
During practice/competition: consume 4-8 oz of fluid every 15-20 minutes. If you lose more than a pound of water weight during practice/competition, you're not drinking enough. Likewise, if you gain water weight during practice/competition, you're drinking too much.
After practice/competition: drink 20 oz of fluid to replace every pound lost. For many athletes drinking to quench thirst will not result in adequate re-hydration. Athletes must drink beyond thirst! Interestingly, consuming a bit of salty food after practice/competition may aid in re-hydration. This could be accomplished by lightly salting your post-workout meal or consuming a salty snack like pretzels.
| WEIGHT LOSS AND WEIGHT GAIN |
Weight Loss/Gain:
Controlling weight is an issue of controlling "energy balance" which is the balance between calories consumed and calories expended. There are occasions when weight loss or gain is appropriate for an athlete; however this should be evaluated by your coaches, sports nutritionist and athletic training staff prior to initiating any changes in your nutrition and workout program.
Body Composition
More important to athletic performance and health than body weight is one's body composition. Optimal body composition will vary based on gender and also the sport you are involved in.
Body Composition Standards:
- Essential: Women - 8 - 12% Men - 3 - 5%
- Healthy: Women - 20 - 26%* Men - 6 - 20%
*A note about Amenorrhea/Dysmenorrhea: Amenorrhea is the loss of regular menstrual cycle. Dysmenorrhea is an irregular menstrual cycle. Irregularities in menstrual cycle should be taken seriously and reported to a member of the athletic training staff.
As an organization, the NCAA does have regulations regarding which supplements are permissible. The NCAA Banned Substances List can be viewed at: http://www.ncaa.org/wps/wcm/connect/53e6f4804e0b8a129949f91ad6fc8b25/2009-10+Banned+Drug+Classes.pdf?MOD=AJPERES&CACHEID=53e6f4804e0b8a129949f91ad6fc8b25
Another resource for information on nutritional supplements and legislation is NCAA Bylaw 16.5.2.3 regarding Nutritional Supplements.
Additional Resources:
"The athletic training staff does not support or condone the use of any nutritional supplements for enhancement of athletic performance"
