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Performance Nutrition vs. Nutrition for Health/Fitness (Wellness)

Performance nutrition is not the "health/fitness nutrition" that focuses on trying to cut out all fat out of one's diet while counting and cutting calories, it is however the only healthy way to meet the intense demands placed upon the athlete's body whether in or out of season. The problem with the information people hear about on nutrition, dieting and loosing fat is that it's not working with the body but against it. Those are not proper ways for Division I collegiate athletes to care for their bodies.

Since muscle burns fat all day long the best way for an athlete to get rid of excess fat is to increase lean muscle mass through intense weight training, thus increasing the metabolic rate and burning more calories 24 hours a day. The only way to increase lean muscle mass is to feed it properly and with enough calories, without overtraining it. The human body is "smart," it will function like it's supposed to when it is taken care of, but when it's not taken care of it will do things to survive. For instance, when an athlete doesn't eat enough calories or tries not to eat any fat at all the body will not only store excess fat but it will also breakdown protein and lean muscle mass.

KEY PRINCIPLE

Know what to eat, when to eat it and how much to eat of it No foods are completely off-limits or "bad for you" if one understands how to apply this principle to your diet. Fat is an important part of an athlete's diet, and so are sugars. The right choices, at the right time, in the right amount. Eating for performance is simply making great, good, and okay choices of foods while understanding and applying this principle so that when combined, the choices all end up "good" ones.

PERFORMANCE NUTRITION DEFINED

Understanding how the body responds and uses food, and applying that knowledge in such a way that the choices made in selecting food will help the athlete reach his/her athletic goals, not detract from them.

PRE-GAME ANALYSIS

Performance nutrition focuses on enabling and enhancing the athlete's body to respond positively to the three major physiological adaptations that take place during high intensity training/athletics.

1. Performance Enhancement - Knowing what to eat and when to eat it will help an athlete maintain proper energy levels and allow the body to use the appropriate energy systems to compete/train at the highest level of intensity possible.

2. Maximum Recovery - Training (Practice/competition, lifting or running) at a high enough level to make gains takes proper recovery. Again, knowing what to eat and when to eat it is the key to maximum recovery which enables maximum gains. Without proper recovery the athlete will begin to over-train which begins a process of breaking down which can lead to injuries and serious health problems.

3. Body Compositional Changes - The goal of training is to increase lean muscle mass, while decreasing excess body fat. This occurs only when one knows what to eat, when to eat it and how much to eat of it in relationship to your body type.

The challenge is this - Put aside everything you have heard or think you know about "proper" nutrition and give yourself a chance to not only be a healthy athlete but also an athlete who is reaching his/ her maximum potential. To easily understand Performance Nutrition a simple model of a sporting event has been chosen. The reason for choosing this model is that once you understand the principles behind Performance Nutrition, you will be able to make wise food choices easily without being a sports nutritionist or a calorie counter. Normal nutritional/dietary "systems" do not work because the athlete must know so much/spend so much time looking stuff up and writing things down. It's time to put those images out of your head of the "Pyramid" or the "Target" and try to come into this new model with a blank slate.

The Sporting Event model focuses on education that gives only the information that is needed and that can be easily understood within a "framework" that can be easily remembered so that you can make the best decisions possible no matter where you are. There are only two major food groups in this model, Carbohydrates and Proteins, because all the principles in Performance Nutrition are based on the way the body needs and responds to these two nutrients. There are two main components and one minor component within each major food group. CARBOHYDRATES are broken down into Fruits and Vegetables and Grains and Sweets with the minor component being Beans and Peas, and PROTEINS are broken down into Poultry, Fish and Meats and Dairy and Eggs with the minor component being Nuts and Seeds. These are the foods you should concern yourself with and apply the principles to.

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April 25
W, 8-5
La Salle
Shirley Povich Field
RECAP
April 25
L, 13-9
Loyola Maryland
Cooper Field
RECAP
April 26
9:00 AM
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Cayce, S.C.
April 26
All Day
Penn Relays
Philadelphia, Pa.
April 26
TBA
First Round
Cayce, S.C.
April 26
All Day
Penn Relays
Philadelphia, Pa.
April 27
7:30 PM
Creighton
Omaha, Neb.
April 27
4:00 PM
Butler
Cayce, S.C.
April 27
TBA
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Cayce, S.C.
April 27
All Day
Penn Relays
Philadelphia, Pa.
April 27
All Day
Penn Relays
Philadelphia, Pa.
April 28
7:30 PM
Creighton
Omaha, Neb.
April 28
1:00 PM
Creighton
Omaha, Neb.

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April 28
3:30 PM
Creighton
Omaha, Neb.

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April 28
1:00 PM
Temple
Philadelphia, Pa.
April 28
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St. Johns
Queens, N.Y.

BEDN
April 28
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Temple
Washington, D.C.
April 28
All Day
Penn Relays
Philadelphia, Pa.
April 28
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Class of 2006 Cup vs. North Carolina
Lake Garner, N.C.
April 28
All Day
Cornell & Penn
Ithaca, N.Y.
April 28
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America Trophy
St. Mary's City, Md.
April 28
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Penn Relays
Philadelphia, Pa.
April 28
TBA
Semifinals
Cayce, S.C.
April 28
TBA
Semifinals
Cayce, S.C.
April 29
1:00 PM
Creighton
Omaha, Neb.

BEDN
April 29
12:00 PM
Creighton
Omaha, Neb.

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April 29
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Dartmouth
Hanover, N.H.
April 29
TBA
Championship
Cayce, S.C.
April 29
TBA
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Cayce, S.C.
April 29
All Day
America Trophy
St. Mary's City, Md.
April 29
All Day
BIG EAST Championships
Callawassie Golf Club - Callawassie Island, S.C.
April 29
All Day
Eastern Sprints
Worcester, Mass.
April 30
All Day
BIG EAST Championships
Callawassie Golf Club - Callawassie Island, S.C.
May 1
7:00 PM
Mount St. Marys
Shirley Povich Field
May 1
All Day
BIG EAST Championships
Callawassie Golf Club - Callawassie Island, S.C.
May 3
7:00 PM
Semifinals
Gainesville, Fla.

BEDN
May 3
TBA
BIG EAST Semifinals
Villanova, Pa.

CBSSN
May 4
7:00 PM
Villanova
Shirley Povich Field
May 4
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Kehoe Twilight Meet
College Park, Md.
May 4
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College Park, Md.
May 5
7:00 PM
Villanova
Shirley Povich Field
May 5
12:00 PM
Seton Hall
Nats Academy
May 5
2:00 PM
Seton Hall
Nats Academy
May 5
12:00 PM
Championship
Gainesville, Fla.

FS2
May 5
2:00 PM
BIG EAST Championship
Villanova, Pa.

CBSSN
May 6
1:00 PM
Villanova
Shirley Povich Field
May 6
12:00 PM
Seton Hall
Nats Academy
May 7
9:00 AM
Austin Regional
Austin, Texas
May 8
9:00 AM
Austin Regional
Austin, Texas
May 9
5:00 PM
Maryland Eastern Shore 7 innings
Shirley Povich Field
May 9
7:30 PM
Maryland Eastern Shore 7 innings
Shirley Povich Field
May 9
9:00 AM
Austin Regional
Austin, Texas
May 11
4:00 PM
Butler
Indianapolis, Ind.
May 11
All Day
Patriot League Championships
Camden, N.J.
May 11
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BIG EAST Championships
Geneva, Ohio
May 11
All Day
BIG EAST Championships
Geneva, Ohio
May 12
2:00 PM
Butler
Indianapolis, Ind.
May 12
All Day
BIG EAST Championships
Geneva, Ohio
May 12
All Day
BIG EAST Championships
Geneva, Ohio
May 13
1:00 PM
Butler
Indianapolis, Ind.

BEDN
May 13
All Day
Eastern Sprints
Worcester, Mass.
May 15
7:00 PM
UMBC
Shirley Povich Field
May 17
7:00 PM
Seton Hall
Shirley Povich Field
May 18
4:00 PM
Seton Hall
Shirley Povich Field
May 19
1:00 PM
Seton Hall
Shirley Povich Field
May 22
All Day
ICSA Womens National Championships
Norfolk, Va.
May 23
All Day
ICSA Womens National Championships
Norfolk, Va.
May 24
All Day
NCAA East Preliminary Championships
Tampa, Fla.
May 24
All Day
ICSA Womens National Championships
Norfolk, Va.
May 24
All Day
NCAA East Preliminary Championships
Tampa, Fla.
May 25
All Day
NCAA East Preliminary Championships
Tampa, Fla.
May 25
All Day
NCAA East Preliminary Championships
Tampa, Fla.
May 25
All Day
ICSA Womens National Championships
Norfolk, Va.
May 25
All Day
NCAA Championships
Sarasota, Fla.
May 26
All Day
NCAA East Preliminary Championships
Tampa, Fla.
May 26
All Day
NCAA East Preliminary Championships
Tampa, Fla.
May 26
All Day
NCAA Championships
Sarasota, Fla.
May 26
All Day
ICSA Team Race National Championships
Norfolk, Va.
May 27
All Day
ICSA Team Race National Championships
Norfolk, Va.
May 27
All Day
NCAA Championships
Sarasota, Fla.
May 28
All Day
ICSA Team Race National Championships
Norfolk, Va.
May 29
All Day
ICSA Coed National Championships
Norfolk, Va.
May 30
All Day
ICSA Coed National Championships
Norfolk, Va.
May 31
All Day
ICSA Coed National Championships
Norfolk, Va.
June 1
All Day
ICSA Coed National Championships
Norfolk, Va.
June 1
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IRA National Championships
Mercer Lake, N.J.
June 1
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IRA National Championships
West Windsor, N.J.
June 2
All Day
IRA National Championships
West Windsor, N.J.
June 2
All Day
IRA National Championships
Mercer Lake, N.J.
June 3
All Day
IRA National Championships
Mercer Lake, N.J.
June 3
All Day
IRA National Championships
West Windsor, N.J.
June 6
All Day
NCAA Championships
Eugene, Ore.
June 6
All Day
NCAA Championships
Eugene, Ore.
June 7
All Day
NCAA Championships
Eugene, Ore.
June 7
All Day
NCAA Championships
Eugene, Ore.
June 8
All Day
NCAA Championships
Eugene, Ore.
June 8
All Day
NCAA Championships
Eugene, Ore.
June 9
All Day
NCAA Championships
Eugene, Ore.
June 9
All Day
NCAA Championships
Eugene, Ore.