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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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December 10
W, 93-78
La Salle
Miami, Fla.
RECAP

ESPN2
106.7 FM
December 11
2:00 PM
Alabama
McDonough Arena
December 17
12:00 PM
Syracuse
Syracuse, N.Y.

ESPN
106.7 FM
December 22
6:30 PM
UNC Greensboro
Verizon Center

FS1
106.7 FM
December 28
8:30 PM
Marquette
Milwaukee, Wis.

FS1
99.1 FM
December 28
2:00 PM
DePaul
McDonough Arena

BEDN
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December 30
2:00 PM
Marquette
McDonough Arena

MASN2/BEDN
Watch
December 31
11:00 AM
Xavier
Verizon Center

FS1
99.1 FM
December 31
All Day
Rose Bowl Regatta
Los Angeles, Calif.
January 1
All Day
Rose Bowl Regatta
Los Angeles, Calif.
January 4
7:00 PM
Providence
Providence, R.I.

CBSsn
99.1 FM
January 4
7:00 PM
Villanova
Villanova, Pa.

BEDN
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January 6
TBA
Pepperdine women only
Malibu, Calif.
January 7
12:00 PM
Butler
Verizon Center

FOX
99.1 FM
January 8
2:05 PM
Creighton
Omaha, Neb.

BEDN
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January 9
6:30 PM
St. Johns
Verizon Center

FS1
106.7 FM
January 10
7:00 PM
Providence
Providence, R.I.

BEDN
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January 13
7:00 PM
St. Johns
McDonough Arena

FS1
January 13
5:00 PM
George Washington/Bowling Green
Washington, D.C. (GW)
January 14
12:00 PM
UConn
Verizon Center

FOX
99.1 FM
January 14
1:00 PM
American
McCarthy Pool
January 14
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Nittany Lion Challenge
State College, Pa.
January 14
All Day
Nittany Lion Challenge
State College, Pa.
January 15
2:00 PM
Seton Hall
McDonough Arena

BEDN
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January 16
9:00 PM
Providence
Verizon Center

FS1
106.7 FM
January 16
1:00 PM
Rider
McCarthy Pool
January 20
8:00 PM
Xavier
Cincinnati, Ohio

FS1
January 20
All Day
NY Gotham Cup
Staten Island, N.Y.
January 20
All Day
NY Gotham Cup
Staten Island, N.Y.
January 21
1:00 PM
Drexel
Philadelphia, Pa.
January 22
2:00 PM
Xavier
Cincinnati, Ohio

CBS
106.7 FM
January 22
1:00 PM
Butler
Indianapolis, Ind.

BEDN
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January 25
7:00 PM
Creighton
Verizon Center

FSN
106.7 FM
January 27
1:00 PM
Drexel
Philadelphia, Pa.
January 27
5:30 PM
Drexel
Philadelphia, Pa.
January 27
All Day
Penn State National Open
State College, Pa.
January 27
All Day
Penn State National Open
State College, Pa.
January 28
8:00 PM
Butler
Indianapolis, Ind.

CBSsn
106.7 FM
January 28
1:00 PM
Villanova
McDonough Arena

BEDN
January 28
All Day
Penn State National Open
State College, Pa.
January 28
TBA
Penn
Philadelphia, Pa.
January 28
All Day
Penn State National Open
State College, Pa.
January 31
9:00 PM
DePaul
Rosemont, Ill.

FS1
106.7 FM
February 3
12:00 PM
Providence
McDonough Arena

BEDN
February 3
All Day
Armory Invitational
New York, N.Y.
February 3
All Day
Armory Invitational
New York, N.Y.
February 4
12:00 PM
Seton Hall
Verizon Center

FS1
106.7 FM
February 4
All Day
USA Jr. Cross Country Championships
Bend, Ore.
February 4
TBA
Boston College
Chestnut Hill, Mass.
February 4
All Day
USA Jr. Cross Country Championships
Bend, Ore.
February 4
All Day
Armory Invitational
New York, N.Y.
February 4
All Day
Scarlet & White Invitational
Boston, Mass.
February 4
All Day
Scarlet & White Invitational
Boston, Mass.
February 4
All Day
Armory Invitational
New York, N.Y.
February 5
1:00 PM
Creighton
McDonough Arena

BEDN
February 5
TBA
Harvard
Boston, Mass.
February 7
7:00 PM
Villanova
Villanova, Pa.

FS1
106.7 FM
February 8
TBA
Morgan State
Arlington YMCA
February 10
7:00 PM
Seton Hall
South Orange, N.J.

BEDN
February 10
TBA
Florida International
Miami, Fla.
February 10
11:00 AM
Massachusetts
Washington, D.C.
February 10
All Day
FasTrack National Invitational
Staten Island, N.Y.
February 10
All Day
FasTrack National Invitaitonal
Staten Island, N.Y.
February 10
All Day
Iowa State Classic
Ames, Iowa
February 10
All Day
Iowa State Classic
Ames, Iowa
February 11
12:00 PM
Marquette
Verizon Center

FOX
106.7 FM
February 11
10:00 AM
Providence
Providence, R.I.
February 11
4:00 PM
Monmouth N.J.
Washington, D.C.
February 11
All Day
Liberty Elite Invitational
Lynchburg, Va.
February 11
All Day
Valentine Invitational
Boston, Mass.
February 11
All Day
Liberty Elite Invitational
Lynchburg, Va.
February 11
All Day
Valentine Invitational
Boston, Mass.
February 11
All Day
Iowa State Classic
Ames, Iowa
February 11
All Day
Iowa State Classic
Ames, Iowa
February 12
2:00 PM
St. Johns
Queens, N.Y.

BEDN
February 15
TBA
Temple
Arlington YMCA
February 17
7:00 PM
Butler
McDonough Arena

MASN2/BEDN
February 17
6:00 PM
Davidson
Davidson, N.C.
February 17
12:00 PM
Colgate
Greenville, S.C.
February 17
2:00 PM
Furman
Greenville, S.C.
February 18
2:00 PM
Davidson
Davidson, N.C.
February 18
11:00 AM
Towson
Spartanburg, S.C
February 18
1:00 PM
USC Upstate
Spartanburg, S.C.
February 18
All Day
Penn State Tune-Up
State College, Pa.
February 18
All Day
Alex Wilson Invitational
Notre Dame, Ind.
February 18
All Day
Penn State Tune-Up
State College, Pa.
February 18
All Day
Alex Wilson Invitational
Notre Dame, Ind.
February 19
3:30 PM
Creighton
Omaha, Neb.

FS1
106.7 FM
February 19
2:00 PM
Xavier
McDonough Arena

BEDN
February 19
1:00 PM
Davidson
Davidson, N.C.
February 22
7:00 PM
DePaul
Verizon Center

CBSsn
106.7 FM
February 22
3:00 PM
Coppin State
Baltimore, Md.
February 22
11:00 AM
Morgan State
Arlington YMCA
February 22
All Day
Day 1
Long Island, N.Y.
February 23
All Day
Day 2
Long Island, N.Y.
February 24
8:00 PM
Marquette
Milwaukee, Wis.

BEDN
February 24
4:00 PM
USC Upstate
Spartanburg, S.C.
February 24
12:00 PM
George Washington
Washington, D.C.
February 24
All Day
BIG EAST Championships
Staten Island, N.Y.
February 24
All Day
Day 3
Long Island, N.Y.
February 24
All Day
BIG EAST Championships
Staten Island, N.Y.
February 25
12:00 PM
St. Johns
New York, N.Y.

FSN
106.7 FM
February 25
2:00 PM
Wofford
Spartanburg, S.C.
February 25
All Day
Kiawah Spring Invitational
Kiawah Island, Sc.
February 25
All Day
Day 4
Long Island, N.Y.
February 25
All Day
BIG EAST Championships
Staten Island, N.Y.
February 25
All Day
BIG EAST Championships
Staten Island, N.Y.
February 26
1:00 PM
DePaul
Chicago, Ill.

FS1
February 26
12:00 PM
Dayton
Spartanburg, S.C.
February 26
All Day
Kiawah Spring Invitational
Kiawah Island, Sc.
February 27
All Day
Kiawah Spring Invitational
Kiawah Island, Sc.
February 28
6:30 PM
Seton Hall
Newark, N.J.

FS1
106.7 FM
February 28
2:00 PM
Navy
Annapolis, Md.
February 28
All Day
Kiawah Spring Invitational
Kiawah Island, Sc.
March 1
2:30 PM
George Washington
Arlington, Va.
March 3
2:30 PM
Chicago State
Port Charlotte, Fla.
March 4
12:00 PM
Villanova
Verizon Center

FOX/FS2
106.7 FM
March 4
TBA
First Round
Milwaukee, Wis.

BEDN
Watch
March 4
2:30 PM
Boston College
Port Charlotte, Fla.
March 4
All Day
IC4A Championships
Boston, Mass.
March 4
All Day
ECAC Championships
Boston, Mass.
March 5
TBA
Quarterfinals
Milwaukee, Wis.

FS2
March 5
10:30 AM
Ball State
Port Charlotte, Fla.
March 5
1:00 PM
UC San Diego
San Diego, Calif.
March 5
2:30 PM
UC San Diego
San Diego, Calif.
March 5
All Day
Battle at Boulder Creek
Las Vegas, Nv.
March 5
All Day
ECAC Championships
Boston, Mass.
March 5
All Day
IC4A Championships
Boston, Mass.
March 6
TBA
Semifinals
Milwaukee, Wis.

FS1
March 6
All Day
Battle at Boulder Creek
Las Vegas, Nv.
March 7
9:00 PM
Championship
Milwaukee, Wis.

FS1
March 7
12:00 PM
Western Michigan
Port Charlotte, Fla.
March 7
TBA
Long Beach State
Long Beach, Calif.
March 7
All Day
Battle at Boulder Creek
Las Vegas, Nv.
March 7
TBA
UC Irvine
Irvine, Calif.
March 8
2:30 PM
Central Michigan
Port Charlotte, Fla.
March 9
2:00 PM
Utah State
West End Club (Los Angeles, Calif.)
March 9
TBA
Utah State
Marina del Rey, Calif.
March 9
TBA
Loyola Marymount
Marina del Rey, Calif.
March 10
5:00 PM
Lafayette
Port Charlotte, Fla.
March 10
TBA
Loyola Marymount
Marina del Rey, Calif.
March 10
All Day
GCU Invite
Phoenix, Az.
March 10
All Day
NCAA Championships
College Station, Texas
March 10
All Day
NCAA Championships
Fayetteville, Ark.
March 11
2:00 PM
Lafayette
Port Charlotte, Fla.
March 11
All Day
NCAA Championships
College Station, Texas
March 11
All Day
GCU Invite
Phoenix, Az.
March 11
All Day
NCAA Championships
College Station, Texas