Whether you want to believe it or not, what you eat plays a significant role in accomplishing your athletic goals. Unfortunately, many athletes are not fully aware of what they are putting into their bodies or they simply do not know what choices to make to best serve their needs. With all of the fad diets and misinformation in the magazines, it is difficult to tell which information is true and which is garbage.
Perhaps the most important thing you should know about nutrition is that there simply are no miracles. Good nutrition is not about eating a salad for lunch today; good nutrition is about leading a healthy lifestyle and creating consistent proper eating habits that help you get where you want to be.
Unfortunately, nutrition is the one component of strength and conditioning programs where most people are misinformed or misunderstood. Everywhere you turn, you hear or read about someone who has gained or lost twenty pounds in one week. This type of information is misleading and dangerous. As athletes, you must know the facts about diet and dietary habits in order to perform at your optimum level. You cannot run a high performance racecar on kerosene. The following are facts and general guidelines that the Food and Drug Administration (FDA), American Medical Association (AMA), American Dietetic Association (ADA) and the Canadian Dietetic Association has put out on nutrition. Every athlete should adhere to these facts for better health and increased performance.
A Balanced Diet. Everyone should eat a well balanced diet. A balanced diet is defined as consuming approximately 55 to 60% of your daily calories from carbohydrates, 20 to 25% fat and 15 to 20% protein.
-Grains Products - Fruits - Vegetables - Breads - Rolls - Pastas - Cereals - Rice
Red Meats - Fried Foods - Butter - Bacon - Sausage - Whole Milk - Ice Cream
Oil - Fish - Poultry - Meats - Beans
Complex Carbohydrates and Sugars. Probably the most overeaten food for athletes is sugar. Sugar can be found in all kinds of foods and in different forms, such as glucose, fructose and galactose, referred to as monosaccharides or sucrose, lactose and maltose, referred as disaccharides. Technically, sugar is a simple carbohydrate, so be aware of that when you read a food label. Most food labels will separate carbohydrates into complex carbs, sugars and dietary fiber. The complex carbohydrates, or polysaccharides and fiber, including cellulose, hemicellulose and pectin, are what you should try to eat mostly. This is the good stuff. Fiber is not a significant source of energy and comes primarily from the walls of plant cells. Actually, it is recommended that people consume at least 20, preferably 25 to 30, grams of fiber each day, in order to keep the digestive tract healthy and working properly. For those who are into endurance training, it is also recommended that you consume up to 3.6 to 4.5 grams of carbs per pound a day. While you do not need to eliminate it from your diet, sugar should not constitute the main portion of your carbohydrate intake. Whenever possible, avoid high sugar foods such as sodas and candy.
More About Carbohydrates Glucose is the most important carbohydrate. It is essential for brain function. It is also the form of carbohydrate used for energy in humans and other mammals and is often called "blood sugar". Glucose is found naturally in many fruits and vegetable juices, but it commonly combines with another monosaccharide to form a disaccharide. For example, sucrose or table sugar is a disaccharide containing one molecule of glucose and a molecule of fructose, which is the primary sugar in most fruits. Lactose is a combination of glucose and galactose and occurs only in milk, including human milk. Maltose is a combination of two glucose units and is formed during the breakdown of starch. Complex carbohydrates are many glucose molecules, often hundreds, joined in long chains. During digestion, the starches are broken down into simple sugars that are then absorbed and utilized, as any other sugar would be. When blood sugar levels fall, glycogen, the storage form of glucose, is also reconverted to glucose to provide a ready source of energy.
Fats - Saturated, Unsaturated, Omega 3? Probably the most questioned nutrient is fat. Fats are an essential part of a nutritious diet. In addition to serving as an energy source, fats are essential components of cell membranes and are needed for the absorption and use of some vitamins. Fat also makes meals more tasty and satisfying. Everyone wants to know how much he or she can eat, how to eliminate it, what foods to stay away from and so on. Contrary to popular belief, fat is not inherently bad. Actually, fat can be a good thing as long as you do not overdo it. Fat should account for 20 to 25% of your diet. Most food labels tell you what percentage of fat the food contains, so you can keep an eye on your fat content. Just try not to get too hung up on it. The more fit you are, the more fat is used by your body as fuel. When a muscle is well trained, it uses fat more efficiently as a source of energy. Researchers have found that the more fatty acids are released from the muscle, the more fat your body will use as energy during physical activity.
Reduce Intake of Foods High in Saturated and Trans Fats. Foods high in saturated fats are commonly found in the milk and meats groups, although certain plant oils, such as coconut and palm oil, are also high in saturated fat. In the milk group, look for skim milk and nonfat diary products, such as nonfat yogurt and nonfat cottage cheese. Small amounts of regular cheese and low fat cheese can be used for flavoring, such as small portions of cheese crumbled onto a salad. Trans fats are found in any product containing hydrogenated oils, especially some margarine, some peanut butter, salad dressing and baked goods. Trans fats have the same negative health effects as saturated fats and should be kept to a minimum in the diet. Choose healthful sources of dietary fats, nuts and seeds, avocados, plant oils, such as olive and flaxseed oil and fish. These foods contain fatty acids that are essential for good health, when consumed in moderation.
Protein - "The muscle building stuff" As a college athlete, it is often a challenge to get enough quality protein in your diet. What I mean by "quality protein" is protein without excessive fat in it. If you are eating Whoppers and Big Macs all day, excessive fat will be a problem. You should try to get protein from sources relatively low in fat. It is important to make good choices and plan what you are going to eat ahead of time. A great way to balance your diet is to eat a small amount of protein with your carbohydrates. For example, eat a little chicken or fish with your pasta or rice, put some peanut butter on a bagel or eat two egg whites with some toast.
Protein is needed to build and maintain muscle, blood, skin and bones and other tissues and organs of the body. Protein can also be used to provide energy. Protein is made from amino acids, the primary building blocks of the body. When protein is eaten and digested, it is broken down into amino acids, which are then absorbed and used to build new tissues.
Good sources of proteins are all types of red meat, poultry, fish, beans, peas, goya beans, groundnuts, milk, cheese, yogurt and eggs. To get the best from these foods it is important to ensure that the body's energy requirements are met from other foods. If not, the amino acids from the protein will be converted to glucose and used for energy, and will not be available for building new protein and tissue. Eating more protein than is needed can be wasteful, excess protein will be converted to glucose and used as energy or stored in the body as fat.
More About Protein There are about 23 different amino acids used by the human body. These can be joined together in a wide variety of combinations to make protein. Most of these amino acids can be made by the body from carbohydrates and other amino acids. However, nine amino acids cannot be made by the body and must be present in the food we eat. These nine are called "essential amino acids". If adequate amounts of each of these essential amino acids are not present in the diet, then the body will not be able to make all the protein it needs, nor use effectively all of the proteins which has been eaten.
Different types of protein in the foods we eat have different amounts of the amino acids required by the human body. Protein from animals, that is the protein found in red meat, milk, fish and eggs, have most of the essential amino acids. The protein found in foods from plants usually has lesser amounts of one or more of these amino acids. However, by eating a combination of different types of foods it is possible to get all the amino acids one needs. For example, eating legumes or pulses (beans, peas, lentils) with cereals (rice, maize, wheat, sorghum) will provide a balanced mix of amino acids. In addition, milk, yogurt, nuts, seeds, meat or fish eaten along with staple food can provide an adequate source of amino acids to meet the body's protein needs.
The exercise information presented on this website is intended as an educational resource and is not intended as a substitute for medical advice. Consult your physician or health care professional before performing any of the exercises described on this website or any exercise technique or regimen, particularly if you have chronic or recurring medical conditions. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. Loyola College makes no warranty of any kind with regard to the information presented and is not responsible for any injuries or damages arising out of the use or misuse of the information.
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Sunday, Sept 25 SPORT EVENT TIME COVERAGE Men's Tennis Loyola Invitational 9:00 AM Tournament Central Women's Tennis at St. Josephs Invitational 9:00 AM Monday, Sept 26 SPORT EVENT TIME COVERAGE Men's Golf vs Primland Intercollegiate All Day Tuesday, Sept 27 SPORT EVENT TIME COVERAGE Men's Golf vs Primland Intercollegiate All Day Wednesday, Sept 28 SPORT EVENT TIME COVERAGE Women's Soccer at American 4:00 PM Live Stats Friday, Sept 30 SPORT EVENT TIME COVERAGE Women's Tennis Loyola Invitational 2:00 PM Women's Volleyball at Holy Cross 7:00 PM Video
Saturday, Oct 1 SPORT EVENT TIME COVERAGE Men's Soccer Navy 12:00 PM Live Stats Video Women's Soccer Boston University 2:30 PM Video Women's Tennis Loyola Invitational 9:00 AM Swimming & Diving Green vs. Grey 10:00 AM Cross Country at Paul Short Run 11:45 AM Women's Volleyball at Army West Point 4:00 PM Live Stats Sunday, Oct 2 SPORT EVENT TIME COVERAGE Women's Tennis Loyola Invitational 9:00 AM Wednesday, Oct 5 SPORT EVENT TIME COVERAGE Men's Soccer at American 3:00 PM Live Stats Friday, Oct 7 SPORT EVENT TIME COVERAGE Women's Tennis at Mount St. Marys Invitational 3:00 PM Men's Tennis at Mount St. Marys Invitational 3:00 PM Swimming & Diving American 6:00 PM Saturday, Oct 8 SPORT EVENT TIME COVERAGE Men's Soccer Boston University 1:00 PM Video Women's Soccer Lehigh 7:00 PM Video Women's Tennis at Mount St. Marys Invitational 9:00 AM Men's Tennis at Mount St. Marys Invitational 9:00 AM Women's Volleyball Bucknell 2:00 PM Swimming & Diving Alumni Meet 4:00 PM Sunday, Oct 9 SPORT EVENT TIME COVERAGE Men's Tennis at Mount St. Marys Invitational 9:00 AM Women's Volleyball Colgate 2:00 PM Monday, Oct 10 SPORT EVENT TIME COVERAGE Men's Golf vs Alister MacKenzie Invitational All Day Tuesday, Oct 11 SPORT EVENT TIME COVERAGE Men's Soccer at St. Johns 7:00 PM Live Stats Men's Golf vs Alister MacKenzie Invitational All Day Friday, Oct 14 SPORT EVENT TIME COVERAGE Men's Tennis at Patriot League Kickoff Tournament 12:00 PM Women's Volleyball American 7:00 PM Saturday, Oct 15 SPORT EVENT TIME COVERAGE Men's Soccer Lehigh 7:00 PM Video Women's Soccer at Army West Point 7:00 PM Live Stats Men's Tennis at Patriot League Kickoff Tournament 9:00 AM Swimming & Diving Colgate 1:00 PM Women's Volleyball at Navy 4:00 PM Cross Country at Princeton Invitational TBA Crew vs Navy Day Regatta All Day Monday, Oct 17 SPORT EVENT TIME COVERAGE Men's Golf vs Elon Phoenix Invitational All Day Tuesday, Oct 18 SPORT EVENT TIME COVERAGE Men's Golf vs Elon Phoenix Invitational All Day Wednesday, Oct 19 SPORT EVENT TIME COVERAGE Women's Soccer Bucknell 7:00 PM Video Saturday, Oct 22 SPORT EVENT TIME COVERAGE Men's Soccer at Army West Point 7:00 PM Video
Women's Soccer Colgate 5:00 PM Video Swimming & Diving Lafayette 1:00 PM Crew vs Head of the Charles Regatta All Day Friday, Oct 28 SPORT EVENT TIME COVERAGE Swimming & Diving Johns Hopkins 5:00 PM Saturday, Oct 29 SPORT EVENT TIME COVERAGE Cross Country vs Patriot League Championships 11:00 AM Crew vs Head of the Schuylkill Regatta All Day Thursday, Nov 3 SPORT EVENT TIME COVERAGE Men's Basketball Johns Hopkins TBA Saturday, Nov 5 SPORT EVENT TIME COVERAGE Crew vs Head of the Occoquan Regatta All Day Friday, Nov 11 SPORT EVENT TIME COVERAGE Men's Basketball at Duquesne TBA Women's Basketball Lipscomb TBA Cross Country vs NCAA Mid-Atlantic Regionals 12:00 PM Saturday, Nov 12 SPORT EVENT TIME COVERAGE Crew vs Frostbite Regatta All Day Sunday, Nov 13 SPORT EVENT TIME COVERAGE Women's Basketball at Cornell TBA Crew vs Bill Braxton Regatta All Day Monday, Nov 14 SPORT EVENT TIME COVERAGE Men's Basketball Millersville TBA Tuesday, Nov 15 SPORT EVENT TIME COVERAGE Women's Basketball at Fairfield TBA Wednesday, Nov 16 SPORT EVENT TIME COVERAGE Men's Basketball at LIU Brooklyn TBA Friday, Nov 18 SPORT EVENT TIME COVERAGE Men's Basketball at Notre Dame TBA Saturday, Nov 19 SPORT EVENT TIME COVERAGE Women's Basketball St. Francis Brooklyn TBA Monday, Nov 21 SPORT EVENT TIME COVERAGE Women's Basketball at Pittsburgh TBA Wednesday, Nov 23 SPORT EVENT TIME COVERAGE Men's Basketball Fairfield TBA Wednesday, Nov 30 SPORT EVENT TIME COVERAGE Women's Basketball Columbia TBA
Sunday, Sept 18 SPORT EVENT RESULT COVERAGE Women's Tennis Navy Invitational 9:00 AM | Men's Tennis St. Joseph's Invitational 9:00 AM | Tournament Central Tuesday, Sept 20 SPORT EVENT RESULT COVERAGE Men's Soccer Pittsburgh W, 2-1 Live Stats | Video Women's Soccer Monmouth (N.J.) W, 3-2 Live Stats Video
Friday, Sept 23 SPORT EVENT RESULT COVERAGE Cross Country Panorama Farms Invitational Men: 14th; Women: 12th Final Results
| Live Results
Women's Tennis St. Joseph's Invitational 1:00 PM | Men's Tennis Loyola Invitational 2:00 PM | Tournament Central Women's Volleyball Lafayette L, 3-2 | Video Saturday, Sept 24 SPORT EVENT RESULT COVERAGE Men's Soccer Lafayette W, 2-0 Live Stats | Video Women's Soccer Navy W, 2-1 (2OT) Live Stats | Video Men's Tennis Loyola Invitational 9:00 AM | Tournament Central Women's Tennis St. Joseph's Invitational 9:00 AM | Women's Volleyball Lehigh L, 3-0 Live Stats | Video Sunday, Sept 25 SPORT EVENT RESULT COVERAGE Men's Tennis Loyola Invitational 9:00 AM | Tournament Central Women's Tennis St. Joseph's Invitational 9:00 AM |