Power Athlete Nutrition Guidelines

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Daily Percentages from food sources

• Protein 12 – 15%

• Carbohydrates 55 – 60%

• Fat 25 -30%

  • 1 Gram of Protein = 4 Calories

  • 1 Gram of Carbohydrates = 4 Calories

  • 1 Gram of Fat = 9 Calories
     

The numbers below are based on an extremely active athlete. Practice, games, Strength, speed, and conditioning training multiple times a week.

In order to gain lean muscle and add weight, an athlete needs to consume 22 + calories per day per pound of body weight.

In order to maintain bodyweight they must consume 18 -20 Calories per day per pound of body weight.

In order to lose weight they must consume less than 18 calories per day per pound of body weight.

 

Protein 12-15% of calorie source

Lineman should be taking in 1 gram of protein per pound of body weight each day.

Complete Proteins – Meat, Dairy, Eggs, Fish

Incomplete Proteins (include but not limited to)– Plant Sources, Rice, Beans, Peanut Butter, White Bread

To meet Daily protein needs you can use a high quality protein supplement containing whey, casein, milk or egg. Whey proteins are recommended for Lineman (Power athletes).   When purchasing protein powder try to avoid brands with a lot of fillers, additives, artificial colors or ingredients.  A good rule of thumb, if you can not pronounce an ingredient or have never heard of it probably best to avoid.

Protein Timing – Athletes should take .1 grams of protein per pound of body weight before training. Athletes should take .2 grams of protein per pound of body weight after training. Fast digesting protein, such as whey protein powder is the best source of protein at this time.

 

Carbohydrates 55-60% of calorie source

Lineman should eat 2 -3 grams of carbohydrates per day per pound of bodyweight.

Lineman carb intake should come almost exclusively from complex sources that are predominately low Glycemic index (GI). (Fruits, Vegetables, Whole Grains)

It is recommended that athletes consume carbohydrates with a moderate to high GI following exercise in order to quickly replenish these stores. (Examples could include: White Bread, Potatoes, Sports Drinks)

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Fat 25-30% of calorie source

Types of Fat and how much we should eat

• Monunsaturated 10-15% (Olive, canola, Peanut Oils, Nuts, Avacodos)

• Polyunsaturated 10-15% (Nuts, Seeds, Tuna, Salmon, Corn, Safflower, Sesame, Canola, Sunflower Oils)

• Saturated 10% or less (Beef, Poultry, Dairy)

• Trans Fats AVOID (Packaged cookies, crackers, pastries, chips, snack foods, candy, fried fast food, margarine, shortening)

 

Athletes should take a low dose one-a-day multi vitamin/mineral supplement.

Hydration – Minimum of 125 oz. per day. (All fluids/food containing high water content count)

Water plus Gatorade or Powerade is ideal for intense training/competition

 

In order to get to these numbers while taking in nutrient rich food I highly recommend 2 smoothies each day.

Below

are two smoothie recipes with their calorie information.

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Berry-Banana Smoothie

24oz cup

4 oz strawberries

2 oz blueberries

2.5 oz banana

.2 oz chia (just over 1.5 tablespoons)

.2 oz ground flax just over 1.5 tablespoons

7.5 oz mixed greens

 

Total 260 calories

 

Add one scoop of a High Quality Protein approx 18g of Protein and 94 calories per smoothie.

 

Add a liquid of your choice and adjust the calorie count accordingly.  Water is the best option.  Other options could include milk, almond milk or orange juice. 

 

Use caution when adding things other than water as they could have an impact on your calorie and sugar consumption for the day.  One good way get accustomed to the taste is start with a juice and a small amount of water and slowly adjust your ratio each day.

 

 

Tropical Smoothie

24 oz cup

1 cup (approx. 5 oz) tropical blend (strawberry pineapple mango)

2.5 oz banana

.2 oz chia

.2 oz ground flax

7.5 oz mixed greens

 

Total 267 calories

 

Add one scoop of a High Quality Protein approx 18g of Protein and 94 calories per smoothie.

 

Add a liquid of your choice and adjust the calorie count accordingly.  Water is the best option.  Other options could include milk, almond milk or orange juice. 

 

Use caution when adding things other than water as they could have an impact on your calorie and sugar consumption for the day.  One good way get accustomed to the taste is start with a juice and a small amount of water and slowly adjust your ratio each day.

 

Other smoothie notes:

Greek yogurt adds some good protein and healthy fat.  If adding Greek yogurt be sure to buy the plain unflavored kind. The flavored have a great deal of added sugar. 

If wanting to add additional healthy fats, unrefined organic coconut oil is a good choice.   Avocado is also a good idea to add some creamy healthy fat.

Chia and Flax will absorb a lot of water from your system  Be sure to drink quite a bit more water then you did prior to adding them to your diet. 

Frozen greens can also be used as a substitute to fresh.  Frozen kale and spinach can be easily found at most grocery stores.

Chia, ground flax, mixed greens (power greens) all found at Costco

Organic Strawberries, blueberries, tropical mix all found at Target (simply balanced brand) Organic berries can be found at Costco as well but they tend to not taste as good.

 

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Final nutrition notes:

Be contentious of your food choice and sources.  The ideal is to have most calories coming from organic and grass fed sources.  Avoid products that contain preservatives, additives, artificial flavors and coloring.

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Quick Overview of Power Athlete’s Food Sources

Protein: meat (from primarily lean sources), dairy, eggs, fish, high quality whey protein powder

Carbs: fruits, vegetables, whole grains

Fats: seeds, nuts, avocado, most fish, olive and coconut oil

Drink a lot of water

Avoid junk food

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Sample Day for a Lineman

Breakfast: Smoothie with protein powder, eggs, oatmeal (not instant), milk, turkey or chicken breakfast sausage.  In a rush: oatmeal muffins, egg muffins can be made and frozen/reheated.  Also, breakfast burritos can be picked up at Target.

Lunch: Ezekiel bread (toasted tends to tastes best), with turkey or chicken with cheese and any vegetable you like, yogurt, apple, bag of carrots

Pre workout: Protein (see guidelines above) and High GI carbs

Post workout: Protein (see guidelines above) and High GI carbs.  This would be a good time for a sports drink

Dinner: Smoothie with protein powder, Lean steak, brown rice, salad with a healthy dressing and protein source. 

If 4 or more hours will pass before your next meal include a snack.  (Healthy examples would be: vegetables, fruit, nuts, healthy protein bars, and yogurt)