It's Worth It!

PRACTICAL SPORTS NUTRITION By Stacey Goss, M.A.

Computerized Bodyweight Management Systems Editor’s Note: The BFS 30-Point Nutrition System is very good and, if followed will bring an athlete or team to above average. However, if you RaiSinh DIAN COLCA: <i istssaresevnsveacoosnavatrseonsececsonon POWIAE 2770 INV is des teas secede ceccecgc cascepenrvgetscatdvsas BAYT TIA LA Wolcavacstocivccnotratn as oertee races dl ccpestineouote Bagel) arly fAVOr seccnkisstsmvenndestharavptycssschissnsnaes ART RAFING. cn cttert.cieitabes Mcctelariathr teri tnesonapcessene PREONS JUICS Lat nnctts iin tare seve tetisbancarntesseesecoastpy and take it to an even higher level give Coffee, tea, or water (no added sugar).........

CANtAlOUPe, TAW scccinscasncisnecsisarvcasisovedscesncessssas Lowfat yogurt, fruit flavor .........:sscscceseeneerees There’s no question that a good diet can improve performance, but there’s also no question that a poor diet can decrease performance. If you don’t consume Sandwich bread (any type)... enough carbohydrates, you can become overtrained Turkey breast meat .....:.:scsesececesssessesteneseetseeees Lettuce and tomato ....s.cicsssscsecssnssscsssssssescsese dizziness. If you don’t consume enough protein, your Mustard or low-calorie mayonnaise ........... body will break down muscle tissue and sap your strength.

A good diet is important, but if you’re like PSPC, PAWes sctecansecctenmereaveseicosssecenccrsezoiaysnearsaas Cheese wheat thins .iicsccccscstsccccssssecsesesenssstoens Non-caloric bevarage ........:ssscssscecesssereerseees most athletes you’ve probably neglected this part of your training.

If your diet is holding you back, don’t take it personal. Although there are hundreds of excellent books on nutrition, most athletes don’t have the time to Throughout this program you will find a “diet tip” on each educate themselves to the point of being able to plan daily menu. These diet tips will help you learn more about menus. Planning and following a diet is hard work, so good nutrition so you can achieve your weight management and sports specific goals.

Americans who lose weight on a diet eventually regain all those pounds. Another problem with sports nutrition education is (Afternoon Snacks and Dinner Choices Not Included) information, but without a means to apply it. Let’s look excreted by the body or stored as fat. Athletes may at carbohydrates. benefit from a slightly higher protein intake, but the Most experts would agree that the best diets for carbohydrates. How do you determine you daily requirements are not much higher than for nonathletes. Let’s look at fat. Fats leave the stomach slowly, are a carbohydrate percentage?

First, record your daily readily-stored (but not readily available) energy source, intake of calories and grams of carbohydrates, total the and are not an efÏcient energy source for strengthpower athletes like football players. The typical carbohydrate grams by four to get the carbohydrate American gets approximately thirty-seven percent of calories, and then divide the carbohydrate calories by their daily calories from fat. The American Heart the total calories. Not too many athletes will keep up Association recommends less than thirty percent. this meticulous, time-consuming procedure for long.

By simply replacing high-fat animal and dairy Let’s look at protein. Many athletes believe that foods with high-carbohydrate plant foods, you can protein supplements can increase muscle size and increase your energy level and reduce you calorie improve performance. Protein is essential for tissue intake without feeling hungry. I recently designed a growth and repair, but is an inefÏcient energy source reducing diet for a national-caliber ice skater who and is needed in limited amounts. Your body processes weighed 132 pounds at five-feet seven inches.

Although only the protein it needs, and any excess protein is she was very lean at 18.2 percent bodyfat, her coach wanted her to reduce her bodyfat to present a more IT’S WORTH IT! solving the nutrition problems of today’s athletes. We have bridged the gap between the wealth of knowledge about nutrition and the practical application of this information. A CBMS diet plan takes the guesswork out of good nutrition. To achieve peak performance you need a diet Grapefruit, raw .. that fulfills your unique nutritional needs, but it’s not realistic to expect you to plan a personal diet that considers all the various aspects of good sports nutrition.

Our software program eliminates the need ___ Strawberries, raw .

__ Apple, raw .. for planning menus and preparing shopping list. It calculating calories and percentages of carbohydrates, Peach, raw ... protein and fat. It would take hours to duplicate what our program can do within minutes.

___ Lettuce and tomato .

___ Green beans, cooked __ Spinach, cooked __ Carrots, cooked . program so you can choose the foods you want. We can __ Cauliflower, cooked ..... also incorporate supplements, like our antioxidant by-meal menu plans that prescribe the exact quantity of food to eat. The program is so advanced, it makes meal planning simple. Since many diets fail because they contain foods you simply refuse to eat, we designed the formula, into your diet.

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___ Brussel sprouts, cauliflower & carrots . along with an informative DIET TIP, is printed on each DAILY MENU. (Figure 1) The software program also generates a time-saving WEEKLY SHOPPING LIST that MEAT /FISH / POULTRY ___ Ham, lean only . contains all the foods needed to follow the diet. (Figure 2) Our innovative approach provides a practical way to ___ Chicken, light / dark meat, without skin 3.0 ounces 7.0 ounces Bodyweight Manager allows us to design menus to meet any sports nutrition needs. Your nutrition needs.

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“aesthetic” appearance on the ice.

The diet I designed for this athlete contain 1300 calories, with approximately fifteen percent protein and twenty percent fat. able to reduce her bodyfat to 15.9 percent without starving or suffering a loss of energy or muscle tissue. She looked great, and she made the Olympic team. Many athletes are concerned about supplements, and a few do have some benefits. Recent research supports the use of a dietary antioxidant supplement (vitamins C, Computerize Bodyweight Management Systems minerals) for athletes to improve immune response. “Antioxidants can decrease free radical formation, thereby increasing cellular immunity,” says Lisa Logan, RD., C.N.S.D. performance.”

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Utilized by the Soviets and East Germans.”

From BFS Magazine — Spring 1992. Part of the BFS Magazine Archive (1980–2014).