Nutrition Guide

Fordham Men’s Basketball

Off-Season Nutrition Guide
Table of Contents
Introduction to Strategic Eating

When to Eat
Meal frequency
Eating for recovery

What to Eat: Food selection

Carbohydrates
Protein
Fat
Eating out

Weight gain and loss tips

Conclusion
 Strategic Eating For
Top Performance
Have you ever felt completely exhausted halfway through
practice?

Well, it may be due to a rough night’s rest, all the stress of

maintaining your place on the team, having an active social life,
family obligations, scheduling workouts…

Most likely however, it’s due to what you ate and drank (or did not
eat or drink) for breakfast, lunch…or even yesterday!

What you eat, how much you eat, and when you eat affects how
you feel, how well you concentrate, and how well you recover.
This is why sports nutrition is an important part of your total
performance plan.

Use the off season to your advantage. Get your nutritional

house in order- it will help your game next season!!

Some people dream of

success…while others wake
up and work hard at it.
 STRATEGIC EATING
FOR
TOP PERFOMANCE
is as easy as
1, 2, 3

1. Patterns: think about when you eat

2. Quality: think about the nutrient

richness of what you eat

3. Consistency: if you establish a

healthy pattern of eating high
quality food in the appropriate
portions, you will see a difference in
your conditioning, training, and
play

Luck favors the prepared

 WHEN TO EAT: Meal frequency
How often you eat throughout the day and how much you eat at
each sitting will affect your body composition EVEN WHEN YOUR
WEIGHT IS STABLE!!!

Eating at regular intervals (every three hours or so) helps to:

 Keep energy consistent through out the day

 Ensure the fuel is there when the muscles need it.

 Help with mood and concentration

More frequent eating (smaller meals) has been associated with

lower fasting serum lipid levels, lower fasting serum
concentrations of total cholesterol and low-density lipoprotein,
decreased mean serum insulin levels and decreased mean 24-hr.
urinary cortisol level

By eating at regular intervals (every three hours or so):

 You are more likely to eat appropriate meal sizes

 You are more likely to maintain your weight

Make the most of yourself, for

that is all there is of you.
~Ralph Waldo Emerson
 An ideal eating schedule would look something like this:

At… Eat…
7:00 AM A good breakfast
10:00 AM A small mid-morning snack
Noon Lunch
3:00 PM A small mid-afternoon snack
6:00 PM Dinner
9:30 PM A small evening snack

Adjust this sample schedule to your wake and sleep times, eating
breakfast within 1 hour of waking and consuming your nighttime
snack 2½ hours before going to sleep.

When you are training, you should eat a snack within 1 ½ hours
to 2 hours before you work out and have a recovery shake
immediately after your workout. Then shower, change, and eat a
meal within 2 hours.

NOTE: The only time you want to eat right before going
to sleep is if you are trying to gain weight or you work out
so early, you know you won’t eat before exercising.
 WHAT TO EAT: Food selection

It is not just about calories and timing; IT IS ALSO ABOUT

QUALITY.

Eating a grilled chicken breast sandwich with a small bag of chips

might give you protein, carbs, and fat but it isn’t going to provide
you with the antioxidants, phytonutrients and vitamins needed
for cellular repair and quick recovery. A more nutrient rich meal
would be a chicken fajita with red and green peppers, onions,
brown rice, beans, a mixed green salad, and fruit, say a mango—
the fruits, vegetables, whole grains and beans are providing
the compounds necessary for keeping your immune system
strong and making repairs at the cellular level.

Confidence is preparation. Everything

else is beyond your control.
~ Richard Kline
 Carbs: good vs. bad?

You don’t need a degree in nutrition to know that whole wheat

bread is better for you than a danish and that brown rice is better
than gummy bears.

The key is to have the more nutritious carbohydrates as your

building blocks to a smart diet and to have the less-than-nutritious
ones less often and in smaller quantities.

Advantages to eating unprocessed carbohydrates:

 Typically these foods are naturally high in vitamins &

minerals

 Higher in fiber

 Great energy source

 Provide a more even release of energy

 Offer moderate protein contribution

 Fitting healthy carbohydrates in your diet
Beans: Baked, lentils, kidney, lima, pinto, navy, garbanzo
(chick peas), black-eyed, white, etc.
Try minestrone or bean soup; a bean and corn salad; beans
topped on your salad; beans as a side dish; beans in a chili;
beans wrapped in a burrito

Vegetables: Broccoli, spinach, bok choy, mushrooms, carrots,

red and yellow peppers, sweet potatoes, snow
peas, water chestnuts, etc.
Make a stir fry; use as a side; steam; eat with a dip (salsa,
hummus, or guacamole); use as a pizza topping; add to a
sandwich

Grains: Whole grain bread, cereals, grits, oatmeal, pasta,

rice, tortilla, quinoa, whole grain crackers,
amaranth, bulgur, barley, popcorn, etc.
Choose at least 3 to 5 servings of whole grains a day.

Milk & Yogurt: contain a milk sugar called

lactose that contributes carbohydrate. Choose
low-fat options of both. You get both protein and
carbohydrate when you consume milk or yogurt.
Fruits: Apples, pears, bananas, grapes, peaches,
strawberries, pineapple, mango, papaya, apricots,
melons, kiwi, oranges, plums, etc.
Fructose, the type of sugar found in fruits, although considered
simple, is still released more slowly into your system.
Nutrient dense and packed with valuable vitamins, minerals, and
phytochemicals that will help with resiliency.

Simple sugar: White table sugar and sugar found in baked

goods (which are usually low in nutrients and
high in fat). Sugar added to soda or fruit
drinks like Hi-C. Sugar in jellybeans, candy,
chocolate, etc.
Simple sugars provide calories (energy) but no nutrients. About
10-15% of your diet can be from simple sugars, i.e., if you are
supposed to be eating 3000 calories a day, 300 calories can
easily come from “junk” food (a candy bar, cookies, etc.)
If you want to avoid the staleness that
comes from depleting your carbohydrate
stores without properly replenishing them
be sure to include appropriate
carbohydrate at each meal and snack.
Depending n your needs this may look
like:
 2-4 Starches and 2 fruits at each meal
 1-2 Starches and a fruit at each snack
 Vegetables with at least two meals
 Milk or yogurt at least three times a day
 Protein: lean vs. high fat
Protein Sources
All animal protein has approximately the same amount of
protein—7 grams) per ounce. The difference is the amount of FAT
PER OUNCE. A lean meat may have 3 grams of fat per ounce. A
high fat cut, however, may have 8 grams of fat per ounce.

For example:

An 8 ounce sirloin = 24 grams of fat

An 8 ounce prime rib = 64 grams of fat

4 ounces turkey or roast beef = 12 grams of fat

4 ounces salami = 32 grams of fat

3 ounces Canadian bacon = 9 grams of fat

3 ounces sausage = 24 grams of fat

Portion size counts! For each extra ounce above that which you
need, you are just adding fat and calories that will not help
performance.
 INTAKE STRATEGY:

I recommend spreading out your protein intake throughout the

day. For example: choose 3 eggs at breakfast, two 4 oz. turkey
sandwiches at lunch and two 4 oz. chicken breasts at dinner
instead of one 20 ounce portion at dinner (this selection already
totals 135 grams of protein without including any dairy
products, vegetables or other grains). REMEMBER to round
out each meal with carbohydrates (rice, pasta, potatoes, beans,
vegetables, fruit…)

How much protein do you need?

Consult the following tables to find your range
(1.2 – 1.7 grams of protein per kilogram of body weight):

Weight
165 176 187 198 209 220 231 242
(lbs)
Weight
75 80 85 90 95 100 105 110
(kg)
Protein 105- 112- 119- 126- 133- 140- 147- 154-
(grams) 135 144 153 162 171 180 189 198

Weight
253 264 275 286 297 308 319 330
(lbs)
Weight
115 120 125 130 135 140 145 150
(kg)
Protein 161- 168- 175- 182- 189- 196- 203- 210-
(grams) 207 216 225 234 243 252 261 270
 Fat–You Need It!
Dietary Fat: Fat is important. The question becomes how
• is a concentrated much and what kind. Different kinds of dietary
source of dietary
energy fat have different effects on the body. The type
• forms essential
tissue-building of fat you consume may contribute to your
blocks,
• helps with body’s ability to fight infection, inflammation
digestion,
• is part of every and cellular insult.
cell membrane
• forms hormone-
regulating
substances From a performance perspective, eating
too much fat may mean eating too little
carbohydrate (feeling sluggish) or adding unwanted weight
which will slow you down.

The old saying “You are what you eat” holds some truth. The type
of fat you consume becomes incorporated into your cell
membranes. To keep your cells strong and resilient, resistant to
disease and deformation, the quality of what you eats matters:

DID YOU REALIZE?

Just one…Quarter Pounder with cheese, large French fries,

and large Coke
Has 1356 calories and 56 grams of fat!
 The Ban on Trans
One order of fast food French Fries had as much as 7 grams of TRANS
FAT!!!!! Trans fat can increase your risk of heart disease and cancer. The
American heart Association recommends no more than 1 gram of trans fat per
day. LIMIT trans fat by reducing the amount of fast food and fried food you eat,
along with doughnuts, pastries and any products made with hydrogenated fat.

Healthier Fats
CUT BACK ON
Try adding these to your diet:
SATURATED FAT
 Nuts -- try adding some
to your cereal in the morning Limit or avoid:
or enjoy a handful as a mid-
morning snack  Fatty cuts of meats
 Olive Oil -- add it to a
salad, spinach or sauté your  Whole milk
chicken in it
 Butter
 Fish such as salmon and
tuna -- have for lunch or  Lots of Cheese
dinner at least twice a week
 Olives and avocados --  Pastries, doughnuts, cookies,
try incorporating an avocado baked goods (high in trans fat)
slice to your sandwich or a
handful of olives in your  Crackers
meal.

You cannot run away from weakness.

You must some time fight it or perish.
And if that be so, why not now, and
where you stand.
 EATING OUT or Pigging Out; Your Choice
Basketball players need anywhere from 3500 to 5000 calories depending on size and
training load. But remember, for food intake, think quality, not just calories.

Think about the type of fat, not just how much fat. At 3500 calories, your dietary fat
needs would be up to 120 grams of fat total each day, but only a maximum of about 30
grams should be saturated fat. For someone at 6000 calories, the daily dietary fat
intake could be around 200 grams of fat total, with a maximum of about 50 grams
saturated. And when it comes to trans fat, it doesn’t matter who you are, you don’t need
any! The American Heart Association recommends no more than 1 gram of trans
fat per day.

Keep in mind that while certain battered, fried foods may fit your needs numerically,
they still lack the quality nutrients your body needs. They most likely don’t contain the
vitamins, minerals, antioxidants, etc. that are essential to your health and performance.
So yes, you may grab the occasional fast food without harming your health or
performance, but if you find the following foods to be your common go-to foods, then it’s
time to rethink your menu choices.

McDonald’s Deluxe Breakfast. The only thing deluxe about this breakfast is the
1,220 calories and 61 grams (g) of fat (17 g saturated and 11 g trans). The high fat
meat, butter, and oil are responsible for ruining this one.

Burger King’s Whopper With Cheese. This single with its gobs of mayonnaise
and high fat cheese and beef patty is bad enough at 760 calories and 47 g of fat
(16 g saturated), so don’t even think about the Triple Whopper With Cheese, which
has 1,230 calories and 82 g of fat (32 g saturated). Stay away from the fries and
milkshakes too. An order of large French Fries adds 500 calories and 28 g fat (6 g
saturated and 6 g trans), and thanks to its use of whole milk, sugar, and cream, a
medium Chocolate Milkshake has 690 calories and 20 g of fat (12 g saturated).

Taco Bell Fiesta Taco Salad. This is not a healthy salad. The deep fried shell,
cheese, sour cream, and fatty meat help it pack 860 calories and 46 g of fat (14 g
saturated). The Beef Grilled Stuft Burrito is another choice to stay away from because
it’s stuffed with 730 calories and 33 g of fat (11 g saturated), most of which come from
the oversize tortilla, meat and three cheese filling. The Nachos Bell Grande is another
bell not to ring, as it has 780 calories and 43 g of fat (13 g saturated). Much like the
“salad” it’s full of high fat ingredients.

Cinnabon Caramel Pecanbon. Not exactly the breakfast of champions, this

gooey pastry made with tons of butter packs 1,100 calories and 56 grams of fat.
 Boston Market chicken pot pie. It may remind you of mom’s cooking, but leave it
at the market. Using poultry fat, shortening, and cream to make the pie crust and
the filling makes this pot pie contain 750 calories and 46 grams of fat (14 g saturated).

Subway Double Meat Classic Tuna This isn’t what we mean when we suggest
adding tuna to your diet. The cheese and mayonnaise that it’s made with are
largely to blame for the 790 calories and 55 g of fat (16 grams saturated).

Domino’s ExtravaganZZa Feast deep-dish pizza. This is one feast to miss. This
butter filled bread topped with numerous high fat meats and extra cheese, a mere
two slices pack in 860 calories and 46 g of fat (17 g saturated).

Outback Steakhouse Bloomin’ Onion With Sauce. Battered, fried, and a high fat
mayonnaise based sauce is not the way to start your meal. Just one quarter of this
appetizer is 553 calories and 33.5 g fat.

Uno Chicago Grill Pizza Skins. This version does not qualify when we advise you
to eat the potato skin! Half of one of these mini pizza/potato skin appetizers costs
you 1025 calories and 24 g of saturated fat.

Chili’s Grilled Baby Back Ribs. You should definitely put these babies back
because one serving racks up 1370 calories and 82 g of fat (24 g saturated).

KFC’s Fiery Buffalo Wings. Just because it’s chicken doesn’t mean it’s good for
you. Six small fried wings has 440 calories and 27 g of fat (6 g saturated and 2 g
trans), and the boneless versions are even worse.

Panera Sierra Turkey Sandwich. Yet another example of a good thing gone
wrong. Due to the mayonnaise and cheese laden bread, this turkey sandwich has
950 calories and 55 g of fat (13 g saturated).

Ruby Tuesday Collosal Burger. At 1940 calories and 141 g of fat (and that’s
without the dipping sauce!) this fatty meat and cheese filled burger is one colossal
mistake. This is not the place for burgers, as even the Veggie Burger with its
mayonnaise and cheese is loaded with 943 calories and 52 g of fat. And while you’re at
it, skip the deceivingly healthy sounding Fresh Chicken and Broccoli. A topping made
with cream and cheese gives it 2060 calories and 128 g of fat.

On The Border Double Stacked Club Quesadillas. Membership doesn’t have its
privileges at this club. Cheese, fatty meat, and high fat dressing will cost you 1860
calories and 52 g of saturated fat.
 P.F. Chang Kung Pao Chicken. The sauce, oil, and nuts in this classic dish with
1240 calories and 80 g of fat (10 g saturated) reminds us that it’s okay to let go of
tradition and order something new.

Cold Stone Creamery Founder’s Favorite. The Gotta Have It version of this
dessert that has 1740 calories, 48 g of saturated fat, and 4 g of trans fat is
definitely something you don’t need. Oversized dipped waffle cones, cream, sugar,
whole milk, butter, and nuts are just some of the many ingredients giving this treat a bad
rap.

The Cheesecake Factory Chris’s Outrageous Chocolate Cake. What’s

outrageous is the fact that one slice contains 1380 calories, 33 g of saturated fat,
and 5 g of trans fat. You could just eat 9 tablespoons of butter and 32 teaspoons of
sugar instead.
 So what can I eat?
Of course the best option when eating is to cook your own meals at home. This way you
know what is in the food and how it is prepared. But when it comes time for a reality
check, that clearly is not always possible. So, if you’re going to eat out, make sure you
are picking healthier options (i.e., foods not included in the previous discussion).

Restaurants are great at describing their menu items in big fancy words that make the
food sound appetizing. But knowing what these terms mean can help you determine
whether or not to order them. For example, ordering a garden salad, broiled sirloin
steak, veggies, and herb roasted red potatoes is a much better meal than fried
mozzarella sticks, 20 oz. prime rib, cream of broccoli soup and garlic mashed potatoes.

Order It
Grilled, steamed, broiled, boiled, baked, low-fat, heart-healthy,
el fresco, poached, roasted

Limit it
Fried, basted, braised, au gratin, crispy, escalloped, pan-fried,
stewed, stuffed, creamy, cheesy, super-sized, all-you-can-eat

WATCH OUT!!
Oftentimes, grilled, broiled, and steamed foods will have butter
or oil added before or after cooking. Make sure to ask about this
and request for your food to be prepared without the oil or butter.

The following are lists of some of the best foods from each food group. Make sure to
regularly include foods from each food group in each of your meals. For example, a well
balanced option from a Mexican restaurant would be a grilled chicken fajita burrito,
which contains lean protein, vegetables, and starches, versus a cheese enchilada that
only contains high-fat dairy and starch. Combining foods will allow you to get the
balance of nutrients your body needs to perform at its peak!

Fruits Vegetables Lean Protein Starch Dairy

Berries Spinach Egg Whites Beans Low fat yogurt
Kiwi Tomato Salmon Quinoa Low-fat milk
Mango Broccoli Turkey Oatmeal Low-fat
Cantaloupe Sweet Potato Sardines Barley buttermilk
Citrus Fruits Mushrooms Skinless Chicken Wheat Germ Low-fat
Banana Brussel Sprouts Venison Soybeans cheese
Apricots Butternut Squash Sirloin & Filet Mignon Brown Rice
Cherries Carrots Trout Buckwheat
Figs Red Bell Peppers Halibut Whole wheat bread
Grape juice Cauliflower Shrimp Whole grain cereals
 LIGHTEN UP: Weight loss tips
Go back to the basics:

• Eat a big breakfast: overweight individuals are more likely

to skip breakfast or consume less energy at breakfast
• Eat real food: cut back on snack cakes, chips, doughnuts
and the like. Eat real food; sandwiches, entrees, even
pizza!
• Do extra cardio in the afternoon
• Limit fried food to twice a week
• Cut out or limit caloric beverages like Snapples, iced teas,
juices, soda, alcohol
• Eat well rounded meals
• Eat when you are hungry, stop when you are full (do not
wait until you are starving and then stop when you are
stuffed!)
• Eat 2/3 of your total calories by 2/3 of your day
• Figure out your high risk times; most people have times in
the day when they are more likely to overeat (hanging out
in the afternoon, or at night if bored, when out with friends
eating or drinking, etc.) We can troubleshoot how to
prepare better for these times (just ask me)

Choose rather to punish your appetite

than to be punished by it.
 THE TOP TEN FAT BUSTERS
1. Reduce soda consumption. Too much sugar can add body fat.
Each soda adds 120 or more calories, and one 8 oz. soda has about 8
Want help
teaspoons oflosing
sugar!weight? We can
This goes forwork out an eating
Snapples plan tolemonade!
and even keep your
energy high while you cut body fat -- just ask!
2. Add fruit. Aim for 6+ pieces a day! Fruit will help fill you up plus give
you added vitamins and fiber. A great choice.

3. LIMIT fruit juice. Fruit juice is very high in calories so without even
noticing, you can be overconsuming! (Alcohol calories really add up
too.)

4. Eat three meals. Eating regular meals helps keep metabolism high.

5. Eat snacks. Getting too hungry sets you up for binge eating.

6. Eat more food earlier in the day and do not eat after dinner. It’s a
good sign if you wake up hungry.

7. Limit fried foods to twice a week. Anything fried becomes high fat.
For instance a fried chicken sandwich has 40 grams of fat, whereas a
grilled chicken sandwich (BK Broiler) has 18 grams of fat.

8. Eat less than you burn off. Weight loss always comes down to an
equation where calories in (consumed) has to be less than calories
expended (activity). Work out twice a day (check with Jerry for the right
program and guidelines for you).

9. Limit the mayo. One tablespoon has 12 grams of fat (you can have
approximately 100 grams of fat a day depending on your calorie intake,
but remember the mayo is just one small part of one meal).

10. Eat Real Food. Junk food and traditional snack foods like chips,
chocolate and cookies leave you hungry for more. PLAN ON EATING;
real food will fuel your workouts without weighing you down.
 DID YOU KNOW?

? Cheese has more fat per ounce than Prime Rib!

? A danish has more fat than a single hamburger!

? To lose one pound you must create a caloric deficit of 3500 calories.

? That about 20 potato chips has 15 grams of fat. Eating just 15 chips 4
nights a week for 50 weeks equals 28,080 calories or 8 lbs in a year.

? Protein and carbohydrate have half the number of calories (4 calories per
gram) than fat (9 calories per gram).

? One order of chicken wings (12 pieces) has the equivalent of 16

teaspoons of butter (66 grams of fat--and that’s without the Blue Cheese
dressing).

? Two tablespoons of regular salad dressing has 16 grams of fat.

? Fiber has no calories yet makes you feel full. Including high fiber fruits,
vegetables and whole grain foods in each meal will lower calories yet
increase fullness.

? Olive oil, although a “healthier” fat, still has 14 grams of fat per
tablespoon.

? 3 oz. of Canadian bacon has only 9 grams of fat: 3 oz. of sausage has 24
grams of fat!

? Often weight loss can be achieved without changing food selection but
rather slightly adjusting quantity.

? Before you eat, if you ask yourself “on a scale of 1-10 (ten being starving)
How hungry am I?” and the answer is below 6 you are eating for the
wrong reasons.

Want help losing weight? We can work out an eating plan to keep
your energy high while you cut body fat—just ask!
 BRING IT ON: Weight gain tips:
• Never eat naked bread – always “dress” your bread with
peanut butter, olive oil, jam, honey, apple butter, hummus,
occasionally butter or margarine or any other topping you
enjoy. This will add calories without adding volume
• Be sure your beverages have calories – juices, milk,
smoothies, milk shakes, and sports drinks are all great
choices
• Don’t fill up on low calorie foods or beverages – leave room
for more high calorie foods
• Have your soup or salad after your meal- even have your
beverage toward the end of the meal so it doesn’t interfere
with eating
• Consistently eat three meals every day (even if you need to
wake a little earlier to get in a hearty breakfast)
• Include regular snacks or mini-meals in between –
especially after practice for recovery and before bedtime
• Carry snacks with you so that you are prepared to eat when
on the run – peanut butter crackers, sports bars, granola
bars, trail mix, applesauce, pudding packs, pretzels, etc.
are easy and caloric
• Try to eat just a little more at each meal than you normally
are used to eating

• Go for seconds – even if you don’t finish them

 CONCLUSION:
What you eat, when you eat, and how much
you eat can help make you the athlete you
want to be. Use the off-season. Consistency
in training and eating will support efforts for
consistency
in the weight room and on the court.

We are what we repeatedly

do. Excellence then is not
an act, but a habit
~Aristotle