Nutrition Guide

1) Determine daily calorie goals:

Weight (pounds) x 23 = number of calories per day for weight maintenance

Weight (pounds) x 23- 300 calories for weight loss

Weight (pounds) x 23 + 500 calories for weight gain

2) Composition of the diet for optimal performance

Carbohydrate: 60 % Protein: 15% Fat: 25%

Carbohydrate requirements in grams = .60 x daily calories divided by 4

Protein requirements in grams = .15 x daily calories divided by 4

Fat requirements in grams =.25 x daily calories divided by 9

EXAMPLE:
180-pound athlete would need 4140 calories per day: weight (pounds x 23)

Carbohydrate needs: .60 x 4140 divided by 4 = 620 grams of carbohydrate

Protein needs: .15 x 4140 divided by 4 = 155 grams of protein

Fat needs: .25 x 4140 divided by 9 = 115 grams of fat

The following tables give lists of carbohydrate, protein, and fat food choices.

Carbohydrate food choices contain 50 grams of carbohydrate

Protein food choices contain 20 grams of protein

Fat containing food choices have 10 gram of fat

To construct a diet for optimal performance, CIRCLE the choices you like from each list and try to have a food from each category every time you eat.

Weight Calories Carbohydrate Selections Protein Selections Fat Selections

130 2990 9 5.5 8.5

140 3220 9.5 6 9

150 3450 10 6 9

170 3910 11.5 8 11

180 4080 12 8 11

190 4270 13 8 11.5

200 4600 14 8.5 12

CARBOHYDRATE PROTEIN FAT
A large bagel A computer mouse size of: A tablespoon of peanut butter

1- ½ cups pasta Piece of chicken ¼ cup of nuts

1 cup of rice Piece of beef 2 pats of butter

A cup of Cheerios Piece of fish 2 tsp of mayonnaise

A low-fat fruit muffin A 3 oz can of tuna 2 tsp of oil

2 cups of oatmeal ¾ cup of cottage cheese 2 strips of bacon

1 cup of applesauce 1 soy burger 2 tablespoons of cream cheese

A large baked potato 1-1/2 pinto beans 4 tablespoons sour cream

1 cup of corn 3 slices of cheese 1 tablespoon of regular salad dressing

5 fig bars 3 thin slices of lunch meat

1 ½ cups of grapes 3 eggs 2 Tablespoons of Light salad

1 ½ English muffins A mayonnaise jar lid sized

4 4-inch diameter pancakes Hamburger or Turkey Burger

1 cup of pudding ¾ cup egg substitute

2 handfuls of pretzels 8 oz. Tofu

2 cups of juice

1 ½ cups frozen yogurt

32 oz sports drink

2 packets flavored oatmeal

25 animal crackers

2 bananas

2 cups of grapes

10 large marshmallows HIGH FAT CARBOHYDRATE FOODS

Licorice, 1 2oz package Try to limit! Not as performance boosting!

¾ cup of granola Doughnuts

2 cereal bars Ice Cream

20 jelly beans Most cookies

16 oz lemonade or fruit punch Chocolate

1 ½ cups sweetened cereal Chips

½ bag of microwave low-fat popcorn French Fries

1 Pop Tart

15 vanilla wafers

½ cup of raisins

DOUBLE DUTY FOODS:
Carbohydrate + protein

Yogurt 8 oz container = 50 grams carbohydrate + 12 grams of protein
Sports Bars: (Clif, Powerbar, GatorBar)

Certain beverage supplements: Gatorade Nutrition Shake, Boost, and Carnation Instant Breakfast

Milk: 16 ounces of chocolate milk= 50 grams of carbohydrate, 16 grams of protein

Cheese Pizza (2 slices = 80 grams of carbohydrate, 16 grams of protein!)