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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 23
L, 10-5
Seton Hall
South Orange, N.J.
RECAP

BEDN
Livestats
April 23
L, 5-3
DePaul
Guy Mason Field
RECAP
April 23
L, 8-1
Depaul
Guy Mason Field
April 23
L, 5-2
Villanova
Villanova, Pa.
RECAP
April 23
L, 4-3
Villanova
Villanova, Pa.
April 23
All Day
MAISA Womens Championship
Annapolis, Md.
April 23
1st of 6
Big East Conference Championship
Callawassie, Sc.
RECAP
April 23
All Day
Arrigan Memorial Regatta
Washington, D.C.
April 23
All Day
Admirals Cup
Kings Point, N.Y.
April 25
7:00 PM
UMBC
Shirley Povich Field
April 26
4:00 PM
George Mason
Fairfax, Va.
April 27
All Day
First Round
Cayce, S.C.
April 27
All Day
Penn Relays
Philadelphia, Pa.
April 27
All Day
Penn Relays
Philadelphia, Pa.
April 27
TBA
First Round
Cayce, S.C.
April 28
3:00 PM
Villanova
Plymouth Meeting, Pa.
April 28
All Day
Penn Relays
Philadelphia, Pa.
April 28
All Day
Quarterfinals
Cayce, S.C.
April 28
All Day
Penn Relays
Philadelphia, Pa.
April 28
TBA
Quarterfinals
Cayce, S.C.
April 29
2:00 PM
Villanova
Plymouth Meeting, Pa.
April 29
12:00 PM
St. Johns
Queens, N.Y.
April 29
2:00 PM
St. Johns
Queens, N.Y.
April 29
12:00 PM
St. Johns
Cooper Field
April 29
1:00 PM
Florida
Gainesville, Fla.
April 29
All Day
Penn Relays
Philadelphia, Pa.
April 29
TBA
Semifinals
Cayce, S.C.
April 29
All Day
Semifinals
Cayce, S.C.
April 29
All Day
Penn Relays
Philadelphia, Pa.
April 29
All Day
America Trophy
Ithaca, N.Y.
April 30
1:00 PM
Villanova
Plymouth Meeting, Pa.
April 30
12:00 PM
St. Johns
Queens, N.Y.
April 30
All Day
America Trophy
Ithaca, N.Y.
April 30
All Day
Eastern Sprints
Worcester, Mass.
April 30
All Day
The BIG EAST Championship
Callawassie Island - Charleston, S.C.
April 30
All Day
Class of 2006 Cup vs. North Carolina
Washington, D.C.
April 30
TBA
Championship
Cayce, S.C.
April 30
All Day
Championship
Cayce, S.C.
May 1
All Day
The BIG EAST Championship
Callawassie Island - Charleston, S.C.
May 2
7:00 PM
George Washington
Shirley Povich Field
May 2
All Day
The BIG EAST Championship
Callawassie Island - Charleston, S.C.
May 4
TBA
Semifinals
Providence, R.I.

CBSSN
May 4
TBA
Semifinals
Villanova, Pa.
May 5
7:00 PM
St. Johns
Shirley Povich Field
May 5
All Day
Payton Jordan Invitatinoal
Palo Alto, Calif.
May 5
All Day
Kehoe Twilight Meet
College Park, Md.
May 5
All Day
Payton Jordan Invitational
Palo Alto, Calif.
May 5
All Day
Kehoe Twilight Meet
College Park, Md.
May 6
7:00 PM
St. Johns
Shirley Povich Field
May 6
2:00 PM
Butler
Indianapolis, Ind.
May 6
4:00 PM
Butler
Indianapolis, Ind.
May 6
4:30 PM
Championship
Providence, R.I.

FS2
May 6
TBA
Championship
Villanova, Pa.
May 7
1:00 PM
St. Johns
Shirley Povich Field
May 7
12:00 PM
Butler
Indianapolis, Ind.
May 8
All Day
Ncaa Regional Championship
Nm./Nc./Tx./Oh.
May 9
All Day
Ncaa Regional Championship
Nm./Nc./Tx./Oh.
May 10
5:00 PM
Maryland Eastern Shore 7 innings
Shirley Povich Field
May 10
7:30 PM
Maryland Eastern Shore
Shirley Povich Field
May 10
All Day
Ncaa Regional Championship
Nm./Nc./Tx./Oh.
May 12
7:00 PM
Butler
Shirley Povich Field
May 12
All Day
BIG EAST Outdoor Track & Field Championships
Villanova, Pa.
May 12
All Day
BIG EAST Outdoor Track & Field Championships
Villanova, Pa.
May 12
All Day
Patriot League Championships
Camden, N.J.
May 13
7:00 PM
Butler
Shirley Povich Field
May 13
All Day
BIG EAST Outdoor Track & Field Championships
Villanova, Pa.
May 13
All Day
BIG EAST Outdoor Track & Field Championships
Villanova, Pa.
May 14
1:00 PM
Butler
Shirley Povich Field
May 14
All Day
Eastern Sprints
Worcester, Mass.

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May 16
6:00 PM
UMBC
Baltimore, Md.
May 18
3:00 PM
Xavier
Cincinnati, Ohio
May 19
3:00 PM
Xavier
Cincinnati, Ohio
May 19
All Day
Ncaa National Championship
Sugar Grove, Il.
May 20
12:00 PM
Xavier
Cincinnati, Ohio
May 20
All Day
Ncaa National Championship
Sugar Grove, Il.
May 21
All Day
Ncaa National Championship
Sugar Grove, Il.
May 22
All Day
Ncaa National Championship
Sugar Grove, Il.
May 23
All Day
Ncaa National Championship
Sugar Grove, Il.
May 23
All Day
ICSA Womens National Championships
Charleston, S.C.
May 24
All Day
Ncaa National Championship
Sugar Grove, Il.
May 24
All Day
ICSA Womens National Championships
Charleston, S.C.
May 25
All Day
ICSA Womens National Championships
Charleston, S.C.
May 26
TBA
TBD
Omaha, Neb.
May 26
All Day
ICSA Womens National Championships
Charleston, S.C.
May 27
TBA
TBD
Omaha, Neb.
May 27
All Day
NCAA Championships
Princeton, N.J.
May 27
All Day
ICSA Team Race National Championships
Charleston, S.C.
May 28
TBA
TBD
Omaha, Neb.
May 28
All Day
NCAA Championships
Princeton, N.J.
May 28
All Day
ICSA Team Race National Championships
Charleston, S.C.
May 29
TBA
TBD
Omaha, Neb.
May 29
All Day
NCAA Championships
Princeton, N.J.
May 29
All Day
ICSA Team Race National Championships
Charleston, S.C.
May 30
All Day
ICSA Coed National Championships
Charleston, S.C.
May 31
All Day
ICSA Coed National Championships
Charleston, S.C.
June 1
All Day
ICSA Coed National Championships
Charleston, S.C.
June 2
All Day
IRA National Championships
Lake Natoma, Calif.

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June 2
All Day
ICSA Coed National Championships
Charleston, S.C.
June 3
All Day
IRA National Championships
Lake Natoma, Calif.
June 3
All Day
IRA National Championships
Lake Natoma, Calif.

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June 4
All Day
IRA National Championships
Lake Natoma, Calif.
June 4
All Day
IRA National Championships
Lake Natoma, Calif.

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June 5
All Day
IRA National Championships
Lake Natoma, Calif.