Nourish Program Great things in life are earned not given; great accomplishment takes great sacrifice, time, strain, and perseverance. Through this program there may be times you feel you cannot succeed, however the goals we set forth are achievable. You must remain mentally strong, and motivated to succeed. Mental toughness is the ability to stay focused, stay positive and keep our goals in mind during times of stress, strain and adversity! This characteristic is vital to achieve physiological changes to our bodies --- always stay positive even in time of duress, and always remember the goals you are trying to achieve. This program is geared to give you the tools to achieve physical changes to your body: strength, power, weight loss, and muscle gains. Remember we are a resource to help you reach your goals; however, it is up to you to follow the program and make the decision to find success with any program. Exercise: For this program it is vital you stay consistent with exercise at least 5-6 days per week. You must create an energy deficit for your body to achieve weight loss. Consistent exercise will pull stored energy from your body during exercise as well as during rest and recovery. On days that you are not working out at 212, be sure to stay active and make sure to consult with Josiah or Stephen so they can write you an off day workout protocol that fits within your schedule. Consistent exercise is a key component to your health and also your success with the Nourish program --- a missed day can set you back a week in results. Below is information that will educate you more on nutrition, diet, and healthy eating. Remember knowledge is power -- the more information you know about food and eating the greater likelihood you can retain these habits and ensure long term success for weight management and overall health! Nutrition 101 The calories or energy we get come from food. Food components that supply energy include carbohydrates, protein, fat, and alcohol. Carbohydrate and protein both have 4 calories per gram, fat contains 9 calories per gram and alcohol has 7 calories per gram. Water and other nutrients called micro-nutrients, which include vitamins and minerals, contain no calories, however, they are essential for the body to function normally. One of the keys to good nutrition for sports performance and health is to focus on nutrient density. Nutrient density refers to the amount of nutrients you are getting in the amount of food you are eating. For example, a glass of 100 percent orange juice would be more nutrient dense than a glass of soda. Below is a summary of the key nutrients, including their calorie (energy) level, food sources, functions and recommended amounts. Note: see next page for recommendations based on your body weight.
Carbohydrates [CHO] (4cals/g) Types: Simple: Sugar, sweets, candy Complex: Cereals, pasta, rice, potatoes, breads, fruits, veggies Functions: Stored as glycogen in muscle and liver and is an important fuel during exercise. Storage is limited so needs to be emphasized in diet. Best fuel for moderate & high intensity exercise. Primary fuel source in the brain. Important for recovery & to help with muscle building. Complex carbohydrates contain many essential vitamins, and minerals. Amounts: 40-50% of total calories. For weight loss, approximately 0.8-1.0 grams / pound body weight/day. For weight maintenance, approximately 1.5-2.0 grams / pound body weight/day. E.g. 200 pounds x 1 = 200 grams of carbohydrate/day. Fat (9 cals/g) Types: Unsaturated fat: (liquid at room temp) Healthy fats : Olive oil, nuts, seeds, fish oil Saturated Fat (solid at room temp.) Unhealthy fats : Butter, lard, full fat dairy products. Functions: Is the primary fuel we burn at rest & during low moderate intensity exercise. Liquid fats contain essential nutrients that aid in the health of all cells, reduces inflammation and the viscosity/thickness of our blood. Amounts: 25-35% of total calories (emphasize healthy fats). For weight loss, approximately 0.3 grams / pound body weight/day. For weight maintenance, approximately 0.5 grams / pound body weight/day. Protein (4 cals/g) Types: Lean red meat, poultry, fish, eggs, low fat dairy, nuts, seeds.
Functions: Muscles and hormones are made of protein. Each protein is made of amino acids. Amino acids are the building blocks for protein synthesis /muscle building & repair Note: If you are not eating enough calories or carbohydrate, protein will be used for energy and limit your ability to make new muscle. Amounts: 25-35% of total calories. For weight loss, approximately 0.6-0.8 grams / pound body weight/day. For weight maintenance, approximately 1.0 grams / pound body weight/day. For Example: 220 pounds 0.7 grams x 220 pounds = 154 grams Understanding Nutrition Nutrition in foods should provide three basic functions: 1. Provide energy 2. Build tissue 3. Regulate metabolic processes We must consume a variety of different nutrients to sustain life, and as an athlete perform at the highest level of our sport. Different nutrients that need to be consumed daily include: carbohydrates, proteins, fats, vitamins and minerals, water and fiber. Carbohydrates -Provide the primary and preferred source of fuel for energy throughout the body and brain -Maintain the body s storage for quick energy as glycogen. Glycogen is stored carbohydrate in the muscle tissues and liver. Protein -The primary function of protein is tissue building; dietary protein provides amino acids, which are the building blocks necessary for construction and repairing of new tissue. Fats -Are storage forms of concentrated fuel for the human energy system that also play a crucial role in carrying soluble vitamins and help and aid in the production of hormones. WEIGHT LOSS STRATEGIES Energy (Calories) Your body weight will remain the same when energy intake equals energy expenditure (output). To create a weight loss you need to create an energy deficit and expend more
energy than you take in through food. REMEMBER, NOT ALL EXERCISE STRATEGIES ARE EQUAL FOR CREATING ENERGY DEFECIT. I.e., you may burn 400 calories during an aerobic exercise and only 200 during a high intensity interval workout, but the interval workout can increase your calories burned throughout the day, as well as increase the release of fat burning hormones in the body, that are not released in as big of quantities during an aerobic workout. Compare a distance runner to a bodybuilder. The runner typically expends more calories in his workouts than the bodybuilder, but the bodybuilder s increased lean tissue (muscle) helps him to burn more calories throughout the day (a higher Resting Metabolic Rate). The bodybuilder s workouts will also typically release more growth hormone, a hormone that induces the body to burn fat for energy. Weight loss basics: To minimize muscle loss, and have energy to train, you should not lose more than 1-2 pounds per week. A simple way to remove calories from your intake is to remove excess amounts of empty calories in your meals and snacks. Negative side effects of losing weight too quickly include, muscle loss, fatigue, dehydration, and illness. These are common when using inappropriate methods such as fasting, laxatives, and sweat suits. KEY GUIDELINES for ACHIEVING WEIGHT LOSS Choose Nutrient Dense foods that will provide satiety (fullness). see snack & meal examples Quality protein sources: Poultry, fish, red lean meat, eggs/ egg whites (moderation on yolks if you have high cholesterol) Select fiber rich foods: whole grain breads, cereals, pasta, brown rice, beans, & lentils Select low fat dairy (milk, cottage cheese, yogurt, & cheese), if lactose intolerant try Coconut or Almond Milk Consume whole pieces of fruit rather than drinking large amounts of juice Consume a variety of vegetables Consume nuts and seeds and other healthy fats in moderation Reduce the intake of foods with excess fat. Fried foods (chicken, potato chips, french fries) Biscuits with gravy, croissants Cream based soups and sauces (select those made with broth) High fat meats (bacon, sausage, ribs, skin on chicken, prime rib) Lower the amount of added sugar. Instead of regular soda replace with flavored water (or plain), diluted juice or eliminate all sodas. It will be painful, but get rid of your addiction now and you will be grateful! Instead of cakes, cookies, and pies choose whole grain muffins, fruit, or yogurt. Limit or avoid alcohol. Alcoholic beverages are high in calories and lead to dehydration. Excess alcohol intake impairs muscle synthesis. Note: 12oz beer or 5oz wine or 1.5oz liquor is ~150 cal.
EATING PATTERNS (see snack and meal handouts for examples) Eat frequently throughout the day. Eating every few hours maintains your energy level and maximizes recovery from training and competition. Avoids becoming over-hungry. Maintains satiety (fullness) and prevent overeating MEAL TIMING It s important to refuel the body properly after a workout so you can maximize the recovery process and set yourself up for success in your next workout. The great thing is that the body is primed to use simple carbs to replace spent glycogen in the 30 minutes immediately after a workout. So if you need to cheat a bit, do it post workout. A good rule of thumb is to get 15-20 grams of quality protein (ie whey protein supplement) and 30-60 grams of carbs within 30 minutes post-workout. I like the phrase earn your carbs, which simply means to go on the higher end of the recommended carbs after a high intensity workout (ie Tabata Intervals, Bike Sprints, etc.). WEIGHT MAINTENANCE TIPS If your goal is to maintain weight or improve your body composition, try to keep a consistent pattern and avoid eating too few calories, or too little carbohydrate or protein. The proper balance and the timing of intake are essential to avoid muscle breakdown and have carbohydrates available to fuel muscles. Food List Green Choice (G Pro) Baked or Roasted Chicken (white meat/no skin) Baked or Roasted Turkey (white meat/no skin) Lean Roast Beef (remove visible fat) Baked, Broiled, or Grilled Fish/Seafood/Lean Pork Lean Baked Ham Canned Tuna in Water Egg Whites or Egg Substitute Low Fat Cottage Cheese Low Fat or Non-Fat Yogurt Skim Milk Yellow Choice Proteins (Y Pro) Steak (round, loin, or sirloin) Lean Ground Beef or Round (90% or above)
Baked Breaded Chicken or Chicken Strips Dark Meat Chicken Dark Meat Turkey Nuts Peanut Butter Regular Yogurt 2% Milk Red Choice Proteins (R Pro) Bacon Sausage Hot Dogs Chicken w/skin Turkey w/skin Fried Chicken Fried Fish Processed Lunch Meat (example-bologna) Ham on Bone Whole Eggs Cheese Whole Milk Green Choice Carbohydrates (G Card) Dried Beans (example-pinto or black beans) Peas Squash Cucumbers Green Beans Broccoli Spinach Mushrooms Onions Eggplant Yams Cabbage Cauliflower Celery Carrots Lettuce Tomato Nectarines
Apples Pears Plums Oranges Bananas Apricots Grapefruit Blueberries Raisins Kidney Beans Lentils Oatmeal Yellow Choice Carbohydrates (Y Carb) Pasta Wild or Brown Rice Baked Potato Sweet Potato Soup Unsweetened Cereals (example-raisin Bran, Total, Grape Nuts) Cream of Wheat Whole Wheat/Whole Grain Breads Cornbread Tortillas Rice Cakes Grapes Cherries Watermelon Strawberries Kiwi Granola Bars Corn Meal Replacement Shake (Protein or Met-RX) Meal Replacement Bars (example- Met-RX or Protein) Red Choice Carbohydrates White Bread French Fries Bagels Muffins English Muffins Rolls
Crackers Croissants Pita Bread Pancakes French Toast Jelly Jam Sweetened Cereal French Fries Hashbrowns White Rice Mashed Potatoes Pretzels Popcorn (no butter) Jello Pudding Chips Candy Cookies Cake Doughnuts/Pastries Sherbet Ice Cream Sweetened Juice/Sports Drinks (example-kool-aid & Powerade) Fat intake will come from the above food choice For all nutritional plans, aim to drink half your body weight in ounces of water per day.