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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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September 22
3:30 PM
Blue & Gray Intrasquad Meet
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September 22
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Old Dominion
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Omaha, Neb.
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Boston, Mass.
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September 22
TBA
Harvard Fall Classic
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September 22
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Joe Hunt Memorial
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September 23
1:00 PM
Columbia
New York, N.Y.

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September 23
4:00 PM
DePaul
Chicago, Ill.

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September 23
TBA
Harvard Fall Classic
Boston, Mass.
September 23
All Day
MAISA Womens Singlehanded Championships
Annapolis, Md.
September 23
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Laser Qualifier
Annapolis, Md.
September 23
TBA
Joe Hunt Memorial
Annapolis, Md.
September 23
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Norfolk, Va.
September 23
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St. Marys Intersectional
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September 24
1:00 PM
St. Johns
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September 24
1:00 PM
Providence
Providence, R.I.

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September 24
1:00 PM
Longwood
Farmville, Va.

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September 24
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St. Marys Intersectional
St. Mary's City, Md.
September 24
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Head of the Potomac HW/LW
Washington, D.C.

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September 24
All Day
Boston College Intercollegiate
Blue Hill Country Club, Boston Mass.
September 24
TBA
Harvard Fall Classic
Boston, Mass.
September 24
All Day
South Qualifier
Norfolk, Va.
September 24
All Day
Laser Qualifier
Annapolis, Md.
September 24
TBA
Joe Hunt Memorial
Annapolis, Md.
September 24
All Day
MAISA Womens Singlehanded Championships
Annapolis, Md.
September 25
All Day
The Patriot Invitational George Mason
The Chantilly National Golf Club - Chantilly, Va.
September 25
All Day
Boston College Intercollegiate
Blue Hill Country Club, Boston, Mass.
September 26
All Day
The Patriot Invitational George Mason
The Chantilly National Golf Club - Chantilly, Va.
September 28
4:00 PM
DePaul
Chicago, Ill.

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September 29
2:00 PM
Temple
Cooper Field
September 29
5:00 PM
Potomac Relays diving
McCarthy Pool
September 29
5:00 PM
Potomac Relays swimming
Washington, D.C. (American University)
September 29
6:00 PM
Butler
McDonough Arena
September 29
All Day
Paul Short Run
Bethlehem, Pa.
September 29
All Day
Paul Short Run
Bethlehem, Pa.
September 30
2:00 PM
Harvard
RFK Stadium
September 30
1:00 PM
Marquette
Shaw Field

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September 30
1:00 PM
Delaware/St. Francis Pa.
Newark, Del.
September 30
6:00 PM
Xavier
McDonough Arena
September 30
All Day
MAISA Match Race Championships
Annapolis, Md.
September 30
All Day
Princeton Invitational
Springdale Golf Club, Princeton, N.J.
September 30
All Day
Tom Curtis Regatta
Washington, D.C.
October 1
1:00 PM
Seton Hall
Shaw Field
October 1
1:00 PM
LIU Brooklyn
Cooper Field
October 1
All Day
MAISA Match Race Championships
Annapolis, Md.
October 1
All Day
Princeton Invitational
Springdale Golf Club, Princeton, N.J.
October 1
All Day
Tom Curtis Regatta
Washington, D.C.
October 4
7:00 PM
Seton Hall
South Orange, N.J.
October 5
3:00 PM
Creighton
Shaw Field

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October 6
3:00 PM
Butler
Shaw Field

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October 6
2:00 PM
Liberty
Cooper Field
October 7
1:00 PM
Princeton
Princeton, N.J.
October 7
6:00 PM
Villanova
McDonough Arena
October 7
All Day
Navy Fall Womens Intersectional
Annapolis, Md.
October 7
All Day
MAISA Mens Singlehanded Championships
Kings Point, N.Y.
October 7
All Day
Offshore Regatta
Larchmont, N.Y.
October 8
1:00 PM
Villanova
Villanova, Pa.
October 8
All Day
Navy Fall Womens Intersectional
Annapolis, Md.
October 8
All Day
The Gridiron Classic Notre Dame
The Warren Golf Course - South Bend, Ind.
October 8
All Day
Offshore Regatta
Larchmont, N.Y.
October 8
All Day
Occoquan Challenge LW only
Fairfax Station, Va.
October 8
All Day
MAISA Mens Singlehanded Championships
Kings Point, N.Y.
October 9
1:00 PM
Duke
Shaw Field

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October 9
All Day
The Gridiron Classic Notre Dame
The Warren Golf Course - South Bend, Ind.
October 10
11:30 AM
Keio University
Cooper Field
October 10
All Day
Edean Ihlandfeldt Invite
Sahalee Country Club, Seattle, Wash.
October 11
7:00 PM
St. Johns
Queens, N.Y.
October 11
All Day
Edean Ihlandfeldt Invite
Sahalee Country Club, Seattle, Wash.
October 12
TBA
ITA Regionals
Blacksburg, Va.
October 13
7:30 PM
Villanova
Talen Energy Stadium (Chester, Pa.)
October 13
6:00 PM
Providence
Providence, R.I.
October 13
All Day
Wisconsin Invitational
Madison, Wis.
October 13
TBA
ITA Regionals
Blacksburg, Va.
October 14
12:30 PM
Lehigh
Bethlehem, Pa.
October 14
10:00 AM
Louisville
Sparks, Md.
October 14
11:00 AM
Johns Hopkins
Sparks, Md.
October 14
1:00 PM
Towson
McCarthy Pool
October 14
1:00 PM
Boston University
Sparks, Md.
October 14
2:00 PM
DePaul
McDonough Arena
October 14
TBA
ITA Regionals
Blacksburg, Va.
October 14
All Day
Yale Womens Intersectional
New Haven, Conn.
October 14
All Day
Pre-National Meet
Louisville, Ky.
October 14
All Day
Luce Regatta
Ithaca, N.Y.
October 14
All Day
Navy Fall Coed Intersectional
Annapolis, Md.
October 15
1:00 PM
Providence
Providence, R.I.

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October 15
1:00 PM
Lehigh
Bethlehem, Pa.
October 15
2:00 PM
Marquette
McDonough Arena
October 15
All Day
Navy Fall Coed Intersectional
Annapolis, Md.
October 15
All Day
Luce Regatta
Ithaca, N.Y.
October 15
TBA
ITA Regionals
Blacksburg, Va.
October 15
All Day
Yale Womens Intersectional
New Haven, Conn.
October 16
All Day
The Georgetown Intercollegiate
Four Streams, Beallsville, Md.
October 17
7:00 PM
Maryland
College Park, Md.
October 17
All Day
The Georgetown Intercollegiate
Four Streams, Beallsville, Md.
October 19
3:00 PM
Marquette
Shaw Field

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October 19
TBA
ITA Regionals
Lynchburg, Va.
October 20
7:00 PM
Navy
Cooper Field
October 20
TBA
ITA Regionals
Lynchburg, Va.
October 21
2:00 PM
Fordham Family Weekend
Cooper Field
October 21
1:00 PM
Seton Hall
Shaw Field

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October 21
12:00 PM
Uconn
Storrs, Conn.
October 21
7:00 PM
Villanova
Villanova, Pa.
October 21
All Day
MAISA Womens Championships
Bronx, N.Y.
October 21
All Day
Head of the Charles HW/LW
Boston, Mass.
October 21
TBA
ITA Regionals
Lynchburg, Va.
October 21
All Day
Kings Point Dinghy Open
Kings Point, N.Y.
October 22
1:00 PM
Butler
Indianapolis, Ind.

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October 22
9:30 AM
Richmond
Cooper Field
October 22
11:30 AM
Elon
Cooper Field
October 22
12:00 PM
Sacred Heart
Fairfield, Conn.
October 22
2:30 PM
Virginia Tech
Cooper Field
October 22
TBA
ITA Regionals
Lynchburg, Va.
October 22
All Day
MAISA Womens Championships
Bronx, N.Y.
October 22
All Day
Kings Point Dinghy Open
Kings Point, N.Y.
October 22
All Day
The ODU/OBX Intercollegiate Old Dominion
Kilmarlic Golf Club - Powells Point, N.C.
October 23
All Day
The ODU/OBX Intercollegiate Old Dominion
Kilmarlic Golf Club - Powells Point, N.C.
October 24
All Day
The ODU/OBX Intercollegiate Old Dominion
Kilmarlic Golf Club - Powells Point, N.C.
October 25
2:00 PM
Providence
Shaw Field

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October 26
2:00 PM
Xavier
Shaw Field

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October 27
2:00 PM
Villanova
Cooper Field
October 27
7:00 PM
Xavier
Cincinnati, Ohio
October 28
1:00 PM
Holy Cross
Worcester, Mass.
October 28
7:00 PM
St. Johns
Queens, N.Y.

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October 28
11:00 AM
James Madison
Cooper Field
October 28
11:00 AM
Davidson
Davidson, N.C.
October 28
1:00 PM
Maryland
Cooper Field
October 28
3:00 PM
Stony Brook
Cooper Field
October 28
All Day
Head of the Schuylkill LW only
Philadelphia, Pa.
October 28
All Day
BIG EAST Championships
Kenosha, Wis.
October 28
All Day
BIG EAST Championships
Kenosha, Wis.
October 28
All Day
War Memorial Regatta
Geneva, N.Y.
October 29
1:00 PM
La Salle
Cooper Field
October 29
2:00 PM
Butler
Indianapolis, Ind.
October 29
All Day
War Memorial Regatta
Geneva, N.Y.
October 29
All Day
Princeton Chase HW/LW
Princeton, N.J.
October 30
All Day
USF Intercollegiate
TPC Tampa, Tampa, Fla.
October 31
All Day
USF Intercollegiate
TPC Tampa, Tampa, Fla.
November 1
2:00 PM
Creighton
Shaw Field

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November 3
4:00 PM
Rutgers/Pittsburgh/Seton Hall/Villanova
New Brunswick, N.J.
November 3
6:00 PM
St. Johns
McDonough Arena
November 3
TBA
Jack Kramer Invitational
Palos Verdes, Calif.
November 3
TBA
Jack Kramer Invitational
Palos Verdes, Calif.
November 3
All Day
ICSA Mens and Womens Singlehanded National Championships
Tampa, Fla.
November 4
2:00 PM
Lafayette Homecoming
Cooper Field
November 4
10:00 AM
Rutgers/Pittsburgh/Seton Hall/Villanova
New Brunswick, N.J.
November 4
6:00 PM
Seton Hall
McDonough Arena
November 4
TBA
Jack Kramer Invitational
Palos Verdes, Calif.
November 4
All Day
ICSA Mens and Womens Singlehanded National Championships
Tampa, Fla.
November 4
All Day
Head of the Occoquan HW/LW
Fairfax Station, Va.
November 4
TBA
Jack Kramer Invitational
Palos Verdes, Calif.
November 5
All Day
ICSA Mens and Womens Singlehanded National Championships
Tampa, Fla.
November 5
TBA
Jack Kramer Invitational
Palos Verdes, Calif.
November 5
TBA
Jack Kramer Invitational
Palos Verdes, Calif.
November 10
6:00 PM
Marquette
Milwuakee, Wis.
November 10
All Day
NCAA Mid-Atlantic Region Championships
Bethlehem, Pa.
November 10
All Day
NCAA Mid-Atlantic Region Championships
Bethlehem, Pa.
November 11
12:00 PM
Bucknell
Lewisburg, Pa.
November 11
All Day
Coed Atlantic Coast Championships
Bronx, N.Y.
November 11
All Day
ICSA Match Racing National Championships
Charleston, S.C.
November 11
All Day
Womens Atlantic Coast Championships
New London, Conn.
November 12
12:00 PM
Jacksonville
Capital One Arena

FSN
TBD
November 12
2:00 PM
DePaul
Chicago, Ill.
November 12
All Day
ICSA Match Racing National Championships
Charleston, S.C.
November 12
All Day
Coed Atlantic Coast Championships
Bronx, N.Y.
November 12
All Day
Womens Atlantic Coast Championships
New London, Conn.
November 14
7:00 PM
Howard
McDonough Arena
November 15
7:00 PM
Mount St. Marys
Capital One Arena

FS2
TBD
November 16
7:00 PM
Loyola Maryland
Baltimore, Md.
November 17
10:00 AM
Bucknell Invite
Lewisburg, Pa.
November 17
6:00 PM
Providence
McDonough Arena

BEDN
November 18
1:00 PM
Colgate Senior Day
Cooper Field
November 18
12:00 PM
UMES
Capital One Arena

FSN
TBD
November 18
10:00 AM
Bucknell Invite
Lewisburg, Pa.
November 18
6:00 PM
Creighton
McDonough Arena
November 18
All Day
IC4A Championships
New York, N.Y.
November 18
All Day
NCAA Championships
Louisville, Ky.
November 18
All Day
NCAA Championships
Louisville, Ky.
November 18
All Day
ECAC Championships
New York, N.Y.
November 19
2:00 PM
George Washington
Washington, D.C.
November 19
10:00 AM
Bucknell Invite
Lewisburg, Pa.
November 24
7:30 PM
Auburn
Nashville, Tenn.
November 25
TBA
Richmond
Richmond, Va.

TBD
TBD
November 25
7:30 PM
Chattanooga
Nashville, Tenn.
November 26
2:00 PM
Northwestern
Nashville, Tenn.
November 28
8:30 PM
Maine
Capital One Arena

TBD
TBD
November 29
7:00 PM
Florida International
McDonough Arena
December 3
6:30 PM
Coppin State
Capital One Arena

FS1
TBD
December 7
8:30 PM
Howard
Capital One Arena

FS1
TBD
December 7
7:00 PM
Minnesota
McDonough Arena
December 9
2:30 PM
North Carolina A&T
Capital One Arena

FS2
TBD
December 10
2:00 PM
North Carolina State
Raleigh, N.C.
December 16
12:30 PM
Syracuse
Capital One Arena

CBS
TBD
December 20
7:00 PM
North Texas
Capital One Arena

FS2
TBD
December 21
6:00 PM
VCU
Richmond, Va.