Facilities | Coaching & Staff | Iron Hoyas | Nutrition | Video  | Internships
Hours of Operation | Camps, Clinics & Community  | Strength Home
 

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.

More Headlines
Top Videos
Schedules
DOWNLOAD SCHEDULE: Add to calendar
Tuesday, Oct 21
Sport Opponent Time Coverage
Men's Golf The Georgetown Intercollegiate T6th (297-292:589)
Friday, Oct 24
Sport Opponent Time Coverage
Field Hockey Temple 1:00 PM GameTracker Watch
Women's Volleyball DePaul 8:00 PM GameTracker Watch
Saturday, Oct 25
Sport Opponent Time Coverage
Football Bucknell 2:00 PM GameTracker Watch
Men's Soccer at Creighton 8:00 PM BEDN
Sailing vs MAISA Match Race Championships All Day
Women's Rowing at Princeton Chase All Day
Sailing vs Kings Point Dinghy Open All Day
Women's Golf at Lady Blue Hen Invitational All Day
Sunday, Oct 26
Sport Opponent Time Coverage
Women's Soccer Villanova 1:00 PM BEDN GameTracker
Women's Volleyball Marquette 1:00 PM GameTracker Watch
Sailing vs Kings Point Dinghy Open All Day
Men's Crew at Princeton Chase (HW/LW) All Day
Sailing vs MAISA Match Race Championships All Day
Women's Golf at Lady Blue Hen Invitational All Day
Women's Rowing at Princeton Chase All Day
Tuesday, Oct 28
Sport Opponent Time Coverage
Field Hockey at Liberty 4:00 PM
Wednesday, Oct 29
Sport Opponent Time Coverage
Men's Soccer Xavier 2:00 PM GameTracker Watch
Friday, Oct 31
Sport Opponent Time Coverage
Women's Soccer at Seton Hall 7:00 PM GameTracker Watch
Field Hockey Old Dominion 1:00 PM GameTracker Watch
Men's Cross Country; Track & Field vs BIG EAST Championships All Day
Women's Cross Country; Track & Field vs BIG EAST Championships All Day
Saturday, Nov 1
Sport Opponent Time Coverage
Football Lehigh 12:00 PM GameTracker
Men's Soccer St. John's 1:00 PM GameTracker Watch
Women's Volleyball at Creighton 8:00 PM
Women's Rowing vs Head of the Occoquan All Day
Sailing vs War Memorial All Day
Sunday, Nov 2
Sport Opponent Time Coverage
Field Hockey Towson 1:00 PM GameTracker Watch
Sailing vs War Memorial All Day
Friday, Nov 7
Sport Opponent Time Coverage
Men's Soccer at Villanova 2:00 PM GameTracker Watch
Swimming & Diving at BIG EAST QUAD MEET (Rutgers, Villanova & Seton Hall) 4:00 PM
Women's Volleyball at Butler 7:00 PM
Sailing vs ICSA Men's and Women's Singlehanded National Championships All Day
Men's Crew at Rutgers Classic (HW/LW) All Day
Saturday, Nov 8
Sport Opponent Time Coverage
Swimming & Diving at BIG EAST QUAD MEET (Rutgers, Villanova & Seton Hall) 11:00 AM
Women's Volleyball at Xavier 4:00 PM GameTracker
Sailing vs ICSA Men's and Women's Singlehanded National Championships All Day
Sunday, Nov 9
Sport Opponent Time Coverage
Sailing vs ICSA Men's and Women's Singlehanded National Championships All Day
Tuesday, Nov 11
Sport Opponent Time Coverage
Men's Soccer vs Quarterfinals TBA GameTracker
Friday, Nov 14
Sport Opponent Time Coverage
Women's Basketball Maryland Eastern Shore 7:00 PM GameTracker
Men's Soccer vs Semifinals TBA
Women's Volleyball at St. John's 7:00 PM GameTracker
Men's Cross Country; Track & Field vs NCAA Mid-Atlantic Regional All Day
Women's Cross Country; Track & Field vs NCAA Mid-Atlantic Regional All Day
Saturday, Nov 15
Sport Opponent Time Coverage
Football at Fordham 1:00 PM Listen
Men's Basketball St. Francis Brooklyn 12:00 PM Fox Sports Network
Women's Volleyball at Providence 5:00 PM GameTracker
Sailing vs Coed Atlantic Championships All Day
Sailing vs Women's Atlantic Coast Championship All Day
Sunday, Nov 16
Sport Opponent Time Coverage
Women's Basketball at Richmond 2:00 PM
Men's Soccer vs Championship TBA
Sailing vs Women's Atlantic Coast Championship All Day
Sailing vs Coed Atlantic Championships All Day
Tuesday, Nov 18
Sport Opponent Time Coverage
Men's Basketball Texas A&M-Corpus Christi 7:00 PM Fox Sports 2
Wednesday, Nov 19
Sport Opponent Time Coverage
Women's Basketball Loyola Maryland 8:00 PM GameTracker
Friday, Nov 21
Sport Opponent Time Coverage
Women's Basketball vs Temple 8:30 PM
Women's Volleyball Seton Hall 8:00 PM GameTracker Watch
Sailing vs ICSA Match Racing National Championships All Day
Swimming & Diving at Bucknell Invitational All Day
Saturday, Nov 22
Sport Opponent Time Coverage
Football Holy Cross 12:00 PM GameTracker Watch
Men's Basketball Robert Morris 12:00 PM Fox Sports 2
Women's Basketball vs Alabama 6:30 PM
Men's Cross Country; Track & Field vs NCAA Championships All Day
Men's Cross Country; Track & Field vs IC4A Championships All Day
Sailing vs ICSA Match Racing National Championships All Day
Swimming & Diving at Bucknell Invitational All Day
Women's Cross Country; Track & Field vs NCAA Championships All Day
Sunday, Nov 23
Sport Opponent Time Coverage
Women's Basketball at Kansas 2:00 PM
Women's Volleyball Villanova 2:00 PM GameTracker Watch
Sailing vs ICSA Match Racing National Championships All Day
Swimming & Diving at Bucknell Invitational All Day
Wednesday, Nov 26
Sport Opponent Time Coverage
Men's Basketball vs Florida 9:30 PM
Thursday, Nov 27
Sport Opponent Time Coverage
Men's Basketball vs TBD TBA
Friday, Nov 28
Sport Opponent Time Coverage
Men's Basketball vs TBD TBA
Women's Basketball Florida 7:00 PM GameTracker
Women's Volleyball vs Semifinals TBA
Saturday, Nov 29
Sport Opponent Time Coverage
Women's Volleyball vs Finals TBA
Sunday, Nov 30
Sport Opponent Time Coverage
Women's Basketball vs Holy Cross 3:00 PM
Wednesday, Dec 3
Sport Opponent Time Coverage
Women's Cross Country; Track & Field at National Invitational All Day
Saturday, Dec 6
Sport Opponent Time Coverage
Women's Basketball at Princeton 2:00 PM
Swimming & Diving Howard 1:00 PM
Men's Cross Country; Track & Field at Navy Invitational All Day
Sunday, Dec 7
Sport Opponent Time Coverage
Men's Basketball Towson TBA Fox Sports 1
Tuesday, Dec 9
Sport Opponent Time Coverage
Women's Basketball at George Washington 7:00 PM CSN+
Wednesday, Dec 10
Sport Opponent Time Coverage
Men's Basketball Kansas 7:00 PM Fox Sports 1
Saturday, Dec 13
Sport Opponent Time Coverage
Men's Basketball Radford 12:00 PM Fox Sports 1
Women's Basketball Memphis 2:00 PM BEDN GameTracker
Saturday, Dec 20
Sport Opponent Time Coverage
Men's Basketball Charlotte 12:00 PM Fox Sports Network
Online Stores & Tickets
HOYAS
Official Store
Vivid Seats
Gameday Live

Follow us! @GeorgetownHoyas