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DIET---FOOD CHOICES: Dietary choices that maximize
performance and prevent disease for improved health.
Typical meal choices – meals vs snacks
Meal patterns – timing, frequency, regularity,
seated, on-the-run
Sourcing: Protein, Carbs, Fats, Oils, Fiber,
Veggies, Fruits
Omega Oils – source, amount
Hydration Pattern – type fluids, amount,
frequency
Foods you crave
Foods you avoid
Foods that don’t like you
Calorie Review
Sample eating plans for specific workouts
Sample eating plans before games & tournaments
Refueling for optimal recovery
DIGESTION:
How foods are digested and metabolized in order to provide
necessary energy to fuel muscular activity.
Acid production –
too much, too little
Enzyme
effectiveness – Are there foods you do not tolerate?
Fat & Oil
digestion – Gall bladder function
DETOX:
Bowel
characteristics
Skin conditions
ACHIEVING HEALTHY
BODY WEIGHT
How to overcome
food and weight obsessions
How to lose
undesired body fat while maintaining energy for workouts &
events
SLEEP PATTERN:
Quantity - Hours
actually sleeping – time to bed; time to get up
Quality – rested
or unrested on getting up?
ENERGY PATTERN:
How does it flow
throughout 24-hours?
When are the
dips?
What’s a typical
day, week, month for your energy?
STRENGTH:
History of
strength development
Physical strength
patterns, goals
STAMINA:
Describe – What
works & doesn’t work?
Endurance –
Workout & performance patterns
HORMONAL BALANCE:
Evaluate hormonal
deficiencies based on symptoms
Stress hormone –
acute vs. chronic; cortisol cycles
STRESSORS VS
DE-STRESSORS:
Physical, emotional, relationships,
environmental
Chronic vs Acute – Consequence of stress
hormones
List Stressors & De-Stressors
ALLERGIES:
Environmental vs. Food based
Symptom relief
PAIN & INFLAMMATORY CONDITIONS:
Acute vs Chronic – consequence
Muscles, Joints
Treatments that work or don’t work
IMMUNE FUNCTION:
Seasonal patterns
History of Colds, Flu, sick periods
RECOVERY STRATEGY:
Current strategy – Does it work?
What’s missing?
SUPPLEMENT-MEDICATION REVIEW
Check for Drug-Supplement-Food interactions &
depletions
Review appropriateness of supplements
USADA Dietary Intake Guidelines
We will review useful strategies to optimize
your performance:
MEAL HYGIENE - Timing meals, snacks, fluids,
training, and performances to maintain that crucial energy
balance through out each day.
FOOD SELECTION - optimal ratios and quantities
of protein, carbohydrates, fats/oils, nutrients, vitamins, and
minerals for specific sports.
HYDRATION - Consume the right amount of fluid
and electrolytes to avoid dehydration and hyper hydration.
BODY COMPOSITION - Identify and maintain a
body composition capable of maximal power output with minimal
excess weight for specific sports.
LIFESTYLE CHOICES - Understand the effects of
travel, high altitude, age, and various life styles on
nutritional needs and performance.
The best fitness, health, conditioning regimen and technical
instruction are beneficial only if the body’s engine is properly
fueled and ready to operate at peak efficiency to ensure your
body is running on the highest-grade fuel for each and every
workout or competition. |
