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Performance and Nutrition with Rocky Mountain Speed Camp
(Pure water is #1 in cleaning out waste and poison in the body to aid recovery and peak performance. Water also dilutes acid in the stomach. A loss of 1-2% water hurts performance. Proper hydration is a 24 hour issue).
Energy to Burn
Sustained Energy (several hours before exercise): For energy and muscle-building reserves you didn't even know you had.
1. Almonds - ¼ cup. (Unsaturated fat provides long lasting energy)
2. Brown rice - 1 cup. (Low glycemic index keeps blood sugar stable)
3. Fin Fish or white fish - 6 oz. (Protein keeps you fuller longer)
4. Instant oatmeal - 2/3 cup. (1,000 IU vitamin A)
5. Spinach - 1 bunch. Sweet potato. (6mg alpha-tocopherol, vitamin E, a key antioxidant)
6. Sweet Potato - 1 large baked sweet potato. (A lower GI than a potato; contains beta carotene).
7. Whole wheat English muffin - 1 muffin. (High fiber keeps insulin in check)
Training Fuel (within an hour before training):
Hearty, hunger-stopping nutrition o get you through a grueling session.
1. Deli-sliced turkey - 4 slices. (A preworkout protein boost)
2. Grape Nuts Cereal - ½ cup. (Only 7g sugar)
3. Lentil soup - 1 cup. (Legumes pack protein and fiber)
4. Multigrain wheat thins (Nabisco) - 17 crackers. Multigrain prevents muscle cramps and spasms)
5. Plain yogurt - 8 oz. (450 mg calcium)
6. Promax bar - 1 bar. (Significant amounts of many vitamins, plus 20g protein)
Recovery and Growth
Instant Recovery (immediately following a workout): For replenishing glycogen stores depleted through training.
1. Banana - 1 large banana. (540 mg potassium; lost through sweat)
2. Cranberry Juice - 1 cup. (90 mg vitamin C)
3. Gatorade - 1 16-oz bottle. (Replaces sodium and other electrolytes)
4. Pineapple juice - 1 cup. (Vitamin C, calcium and quick-recovery carbs)
5. Raisins - ¼ cup. ( Nutrient - dense and inexpensive)
6. Watermelon - 2 cups, diced. (Water, lycopene, and a high GI ideal for post workout)
7. Papaya - 1 large papaya. (235 mg vitamin C)
Muscle Building (within an hour after lifting):
Protein-packed foods to promote recovery and manufacture lean mass.
1. Beef jerky - ¾ cup. (A convenient, portable protein source)
2. Canned tuna - 1 can. (20 mg niacin; aids growth and hormone production)
3. Hard boiled egg white - 8 large whites. (A cheap effective form of protein)
4. Lean ground beef - ¼-lb patty. (Vitamin B6 increases growth-hormone output from hard training)
5. Low-fat cottage cheese - 1 cup. (300 mg phosphorus; helps promote muscle growth)
6. Met-Rx RTD 40 protein shake (chocolate). (More than 100% of daily values for vitamin E and calcium)
7. Soybeans - 1 cup. (166 mg magnesium; helps muscle process glycogen)
Five nutritional rules for optimal performance and recovery
Rule #1
Increase the intake of water or clear fluids. Take 7 glasses of water a day and one large glass as soon as you wake up in the morning. (8-16 oz. Before exercise and 4-10 oz. During exercise). Get your own water bottle. Fluid loss greater then 4-5% of the body mass impairs performance and coordination. The number one factor in maintaining bodily functions (cellular, biological function, rejuvenation) and major player in weight control is hydration (water).
Rule #2
Cutback on sugars. We eat approximately 600 calories of sugar a day. This means you eat approximately 128 lbs (55kg)/year. Sugar is high in calories and has little food value. These include foods like: chocolate bars, all candy, jam, soft drinks and cakes. One coke contains 9 teaspoons of sugar!! Sugar provides a high concentration of calories, is easily converted to fat and promote tooth decay. It increases your insulin level which turns the sugar into fat. A high insulin level then causes your blood sugar to drop making you weak and tired and craving more sugar to bring your blood sugar up gain. This is called hypoglycemia.
Rule #3
The average intake of salt per person per year equals 15 pounds (7 kg). Or 4 teaspoons a day. Salt intake is linked to high blood pressure. CUT DOWN ON SALT INTAKE to 5 grams a day. Add no salt at the table or in cooking. Excess salt makes it more difficult for the transportation of nutrients throughout the body. Salt depletes the cells of potassium which makes you susceptible to virus and bacteria.
Rule #4
CUT DOWN ON FATS!! Reduce your intake of margarine, mayonnaise, creams, oils, visible animal fat, rich pastries, desserts and fried food. Drink 2% milk or whole milk. You need at least 2% fat in your milk in order to absorb the calcium and vitamin D, which are not absorbed from skim milk. Limit the amount of bologna or other packaged meats or processed cheese purchased. A hot dog has 135 calories. A quarter pounder, fries and milkshake equals 1130 calories (almost 50% of our daily needs).
Rule #5
Eat smaller more frequent meals rather than large meals. Have an early meal the night before competition so proper digestion occurs. STOP eating by 8pm. Avoid over-indulging on food, especially carbohydrates, the night before a race. Before and after a race, eat a balance of protein (40%); carbohydrates (30%) and fat (30%) )i.e.: half of a chicken sandwich, butter on bread). Simulate your eating patterns on your race simulation days in the weeks prior to your major competition.
Why Ice Sore Muscles?
Icing sore muscles or a recent injury is an effective means of damage control. Icing reduces swelling and decreases the rate at which inflammatory processes occur. It is most beneficial to apply ice to sore muscles or an injury as soon as possible to reduce pain or the extent of an injury. Ice should be applied to the affected areas for no more than 25 minutes as often as needed until the initial pain and swelling subsides. Icing for more than 30 minutes can result in a temporary loss of nerve function. |
Reasons to Register today!!
- Affordable and experienced training program
- We train athletes age 9-18yrs
- 6 week 4 day per week sessions
- Prepare for Fall and Spring sports
- 2 convenient locations to serve you
- Competitive group training atmosphere
- Entire teams welcome
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