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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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January 19
W, 85-58
Marquette
McDonough Arena
RECAP

BEDN
Watch
January 19
, 0-0
VCU 41
Richmond, Va.
RECAP
January 19
Various Results
Drexel 41
Richmond, Va.
January 20
W, 93-89 (2OT)
St. Johns
Capital One Arena
RECAP

FS1
99.1 WNEW-FM
January 20
M: L, 202-98; W: L, 159-135
Drexel
McCarthy Pool
RECAP
January 21
2:00 PM
Depaul
McDonough Arena

CBSsn
January 24
8:30 PM
DePaul
Capital One Arena

FS1
106.7 WJFK-FM
January 26
7:00 PM
Butler
Indianapolis, Ind.

BEDN
January 26
All Day
Columbia Challenge
New York, N.Y.
January 26
All Day
Columbia Challenge
New York, N.Y.
January 27
8:00 PM
Creighton
Omaha, Neb.

CBSSN
99.1 WNEW-FM
January 27
1:00 PM
Maryland
College Park, Md.
January 27
All Day
Columbia Challenge
New York, N.Y.
January 27
All Day
Columbia Challenge
New York, N.Y.
January 28
2:00 PM
Xavier
Cincinnati, Ohio

FS2
February 2
6:00 PM
Drexel
Philadelphia, Pa.
February 2
All Day
BU Scarlet & White Invite
Boston, Mass.
February 2
All Day
BU Scarlet & White Invite
Boston, Mass.
February 3
6:00 PM
Xavier
Cincinnati, Ohio

CBSSN
99.1 WNEW-FM
February 3
1:00 PM
Villanova
Villanova, Pa.

BEDN
Watch
February 3
12:00 PM
UMBC
Catonsville, Md.
February 3
2:00 PM
Seton Hall/Providence
Berkeley (N.J.) Aquatic Club
February 3
All Day
Villanova Invitational
Staten Island, N.Y.
February 3
All Day
BU Scarlet & White Invite
Boston, Mass.
February 3
All Day
Villanova Invitational
Staten Island, N.Y.
February 3
All Day
BU Scarlet & White Invite
Boston, Mass.
February 4
TBA
Penn
Philadelphia, Pa.
February 4
TBA
Temple
Washington, D.C.
February 6
8:30 PM
Providence
Providence, R.I.

FS1
99.1 WNEW-FM
February 9
2:00 PM
Seton Hall
McDonough Arena

BEDN
February 9
10:00 AM
Memphis
Fort Myers, Fla.
February 9
2:30 PM
North Carolina State
Fort Myers, Fla.
February 9
All Day
BU David Hemery Valentine Invite
Boston, Mass.
February 9
All Day
BU David Hemery Valentine Invite
Boston, Mass.
February 9
All Day
Iowa State Classic
Ames, Iowa
February 9
TBA
Monmouth N.J.
Washington, D.C.
February 9
All Day
Iowa State Classic
Ames, Iowa
February 10
4:00 PM
Seton Hall
Capital One Arena

CBSSN
106.7 WJFK-FM
February 10
4:45 PM
Florida Gulf Coast
Fort Myers, Fla.
February 10
7:00 PM
Ball State
Fort Myers, Fla.
February 10
3:00 PM
Saint Josephs
Cooper Field
February 10
All Day
Iowa State Classic
Ames, Iowa
February 10
All Day
Iowa State Classic
Ames, Iowa
February 10
All Day
BU David Hemery Valentine Invite
Boston, Mass.
February 10
All Day
BU David Hemery Valentine Invite
Boston, Mass.
February 11
2:00 PM
St. Johns
McDonough Arena

BEDN
February 11
11:15 AM
LIU Brooklyn
Fort Myers, Fla.
February 13
6:30 PM
Butler
Indianapolis, Ind.

CBSSN
99.1 WNEW-FM
February 13
12:00 PM
Towson
Arlington, Va.
February 13
3:00 PM
High Point
Cooper Field
February 16
8:00 PM
DePaul
Chicago, Ill.

BEDN
Watch
February 16
4:00 PM
Wake Forest
Winston-Salem, N.C.
February 16
12:00 PM
Michigan State
Columbia, S.C.
February 17
12:00 PM
Gardner-Webb
Winston-Salem, N.C.
February 17
10:00 AM
Mercer
Columbia, S.C.
February 17
3:00 PM
Southern Illinois
Columbia, S.C.
February 17
1:00 PM
Robert Morris
Moon Township, Pa.
February 17
3:00 PM
Towson
Towson, Md.
February 17
All Day
JDL Fast Track Last Chance Meet
Winston-Salem, N.C.
February 17
All Day
Alex Wilson Invitational
Notre Dame, Ind.
February 17
All Day
Alex Wilson Invitational
Notre Dame, Ind.
February 17
All Day
JDL Fast Track Last Chance Meet
Winston-Salem, N.C.
February 18
3:00 PM
Marquette
Milwaukee, Wis.

BEDN
Watch
February 18
10:00 AM
Navy
Winston-Salem, N.C.
February 18
12:30 PM
South Carolina
Columbia, S.C.
February 21
6:30 PM
Xavier
Capital One Arena

FS1/FSN
99.1 WNEW-FM
February 21
10:00 AM
Day 1
Geneva, Ohio
February 22
10:00 AM
Day 2
Geneva, Ohio
February 23
11:00 AM
Creighton
McDonough Arena

BEDN
February 23
6:00 PM
Davidson
Davidson, N.C.
February 23
9:30 AM
Pittsburgh
Conway, S.C.
February 23
2:30 PM
Coastal Carolina
Conway, S.C.
February 23
10:00 AM
Day 3
Geneva, Ohio
February 23
All Day
BIG EAST Indoor Track & Field Championships
Staten Island, N.Y.
February 23
TBA
Xavier
Cincinnati, Ohio
February 23
TBA
Xavier
Cincinnati, Ohio
February 23
All Day
BIG EAST Indoor Track & Field Championships
Staten Island, N.Y.
February 24
12:00 PM
Providence
Capital One Arena

CBSSN
99.1 WNEW-FM
February 24
2:00 PM
Davidson
Davidson, N.C.
February 24
9:30 AM
Pittsburgh
Conway, S.C.
February 24
12:00 PM
Saint Josephs
Conway, S.C.
February 24
10:00 AM
Day 4
Geneva, Ohio
February 24
12:00 PM
Drexel
Philadelphia, Pa.
February 24
12:00 PM
Towson
Towson, Md.
February 24
All Day
BIG EAST Indoor Track & Field Championships
Staten Island, N.Y.
February 24
All Day
BIG EAST Indoor Track & Field Championships
Staten Island, N.Y.
February 25
2:00 PM
Providence
McDonough Arena

BEDN
Watch
February 25
1:00 PM
Davidson
Davidson, N.C.
February 25
12:00 PM
Coastal Carolina
Conway, S.C.
February 25
11:00 AM
William & Mary
Williamsburg, Va.
February 26
7:00 PM
Marquette
Capital One Arena

FS1
99.1 WNEW-FM
February 27
2:30 PM
George Washington
Arlington, Va.
February 27
3:00 PM
Mount St. Marys
Cooper Field
February 28
3:30 PM
Johns Hopkins
Cooper Field
March 2
1:00 PM
Lafayette
Nats Academy
March 2
3:00 PM
Lafayette
Nats Academy
March 3
TBA
Villanova
Philadelphia, Pa.

FOX
TBD
March 3
3:00 PM
Mount St. Marys
Port Charlotte, Fla.
March 3
12:30 PM
Columbia
Nats Academy
March 3
3:00 PM
Howard
Nats Academy
March 3
1:00 PM
Hofstra
Hempstead, N.Y.
March 3
1:00 PM
Delaware
Cooper Field
March 3
All Day
ECAC Indoor Track & Field Championships
Boston, Mass.
March 3
All Day
IC4A Indoor Track & Field Championships
Boston, Mass.
March 4
11:30 AM
Dartmouth
Port Charlotte, Fla.
March 4
3:00 PM
UMBC
Nats Academy
March 4
12:00 PM
Nova Southeastern
Fort Lauderdale, Fla.
March 4
All Day
IC4A Indoor Track & Field Championships
Boston, Mass.
March 4
All Day
ECAC Indoor Track & Field Championships
Boston, Mass.
March 5
TBA
Florida Atlantic
Boca Raton, Fla.
March 5
TBA
Florida Atlantic
Boca Raton, Fla.
March 6
4:00 PM
Northeastern
Port Charlotte, Fla.
March 6
3:00 PM
Marist
Cooper Field
March 6
TBA
Lynn University
Boca Raton, Fla.
March 7
12:00 PM
Western Michigan
Port Charlotte, Fla.
March 7
8:00 PM
Arizona State
Tempe, Ariz.
March 8
10:00 AM
Barry
Miami Shores, Fla.
March 8
12:00 PM
Barry
Miami Shores, Fla.
March 9
12:00 PM
Western Michigan
Port Charlotte, Fla.
March 9
7:00 PM
Grand Canyon
Phoenix, Ariz.
March 9
All Day
NCAA Indoor Track & Field Championships
College Station, Texas
March 9
All Day
NCAA Indoor Track & Field Championships
College Station, Texas
March 10
2:00 PM
Saint Josephs
Port Charlotte, Fla.
March 10
12:00 PM
Iowa
Phoenix, Ariz.
March 10
6:00 PM
Minnesota
Phoenix, Ariz.
March 10
12:00 PM
Hobart
Cooper Field
March 10
3:00 PM
Penn
Cooper Field
March 10
All Day
NCAA Indoor Track & Field Championships
College Station, Texas
March 10
All Day
Virginia Scrimmage
Charlottesville, Va.
March 10
All Day
NCAA Indoor Track & Field Championships
College Station, Texas
March 10
All Day
Virginia Scrimmage
Charlottesville, Va.
March 11
12:00 PM
Saint Josephs
Port Charlotte, Fla.
March 11
11:00 AM
Iowa
Phoenix, Ariz.
March 14
3:00 PM
Coppin State
Shirley Povich Field
March 16
3:00 PM
Princeton
Shirley Povich Field
March 16
11:00 AM
Eastern Illinois
Charleston, S.C.
March 16
3:30 PM
Jacksonville State
Charleston, S.C.
March 16
3:00 PM
Old Dominion
Norfolk, Va.
March 17
1:00 PM
Princeton
Shirley Povich Field
March 17
4:00 PM
Princeton
Shirley Povich Field
March 17
11:00 AM
Jacksonville State
Charleston, S.C.
March 17
10:00 AM
Middle Tennessee State
Norfolk, Va.
March 17
1:00 PM
Villanova
Cooper Field
March 17
1:00 PM
Drexel
Philadelphia, Pa.
March 17
TBA
Temple
Washington, D.C.
March 18
1:00 PM
Princeton
Shirley Povich Field
March 18
10:00 AM
Texas
Charleston, S.C.
March 21
4:00 PM
Navy
Shirley Povich Field
March 21
3:00 PM
Loyola Maryland
Cooper Field
March 21
7:00 PM
Loyola Maryland
Cooper Field
March 23
5:00 PM
Ohio State
Columbus, Ohio
March 23
11:00 AM
Marquette
Washington, D.C.
March 23
TBA
Rhode Island
Washington, D.C.
March 24
3:00 PM
Ohio State
Columbus, Ohio
March 24
12:00 PM
Providence
Providence, R.I.
March 24
2:00 PM
Providence
Providence, R.I.
March 24
11:00 AM
Navy
Annapolis, Md.
March 24
12:00 PM
Florida
Cooper Field
March 24
1:00 PM
Marquette
Milwaukee, Wis.
March 24
2:00 PM
Boston University
Washington, D.C.
March 24
All Day
Princeton
Princeton, N.J.
March 24
All Day
Occoquan Challenge
Fairfax Station, Va.
March 24
All Day
Delaware
Washington, D.C.
March 24
All Day
Occoquan Challenge
Fairfax Station, Va.
March 25
1:00 PM
Ohio State
Columbus, Ohio
March 25
12:00 PM
Providence
Providence, R.I.
March 25
All Day
Princeton
Washington, D.C.
March 27
3:00 PM
Delaware State
Shirley Povich Field
March 28
2:00 PM
Kent State
Nats Academy
March 28
2:30 PM
Richmond
Richmond, Va.
March 28
7:00 PM
Maryland
College Park, Md.
March 29
6:00 PM
UNC Greensboro
Greensboro, N.C.
March 29
12:00 PM
St. Johns
Nats Academy
March 29
2:00 PM
St. Johns
Nats Academy
March 30
4:00 PM
UNC Greensboro
Greensboro, N.C.
March 30
12:00 PM
St. Johns
Nats Academy
March 31
1:00 PM
UNC Greensboro
Greensboro, N.C.
March 31
12:00 PM
Cincinnati
Cincinnati, Ohio
March 31
12:00 PM
Denver
Cooper Field
March 31
All Day
Class of 2004 Cup vs. Harvard
Boston, Mass.
March 31
TBA
Navy
Annapolis, Md.
April 3
3:00 PM
Coppin State
Hanover, Md.
April 4
3:00 PM
Maryland Eastern Shore
Princess Anne, Md.
April 4
3:00 PM
George Washington
Washington, D.C.
April 4
11:00 AM
St. Francis Brooklyn
Washington, D.C.
April 4
2:00 PM
Denver
Denver, Colo.
April 6
3:00 PM
Xavier
Shirley Povich Field
April 6
3:00 PM
George Washington
GW Tennis Center
April 6
All Day
GW Invite
Washington, D.C.
April 6
All Day
GW Invite
Washington, D.C.
April 7
1:00 PM
Xavier
Shirley Povich Field
April 7
1:00 PM
DePaul
Chicago, Ill.
April 7
3:00 PM
DePaul
Chicago, Ill.
April 7
12:00 PM
Butler
Cooper Field
April 7
3:00 PM
Providence
Cooper Field
April 7
All Day
Yale & MIT
Cambridge, Mass.
April 7
All Day
GW Invite
Washington, D.C.
April 7
All Day
GW Invite
Washington, D.C.
April 8
1:00 PM
Xavier
Shirley Povich Field
April 8
1:00 PM
DePaul
Chicago, Ill.
April 8
All Day
Harvard & Columbia
Cambridge, Mass.
April 11
3:00 PM
Navy
Annapolis, Md.
April 11
4:00 PM
George Mason
Fairfax, Va.
April 13
3:00 PM
George Mason
Shirley Povich Field
April 14
2:00 PM
George Mason
Shirley Povich Field
April 14
12:00 PM
Butler
Nats Academy
April 14
2:00 PM
Butler
Nats Academy
April 14
1:00 PM
Villanova
Villanova, Pa.
April 14
2:00 PM
Vanderbilt
Nashville, Tenn.
April 14
TBA
George Washington
Washington, D.C.
April 14
All Day
Knecht Cup
Mercer Lake, N.J.
April 14
All Day
Navy
Annapolis, Md.
April 14
All Day
Stanford Invitational
Redwood Shores, Calif.
April 15
1:00 PM
George Mason
Fairfax, Va.
April 15
11:00 AM
Butler
Nats Academy
April 15
All Day
Stanford Invitational
Redwood Shores, Calif.
April 17
6:00 PM
UMBC
Baltimore, Md.
April 17
6:00 PM
Towson
Nats Academy
April 18
6:00 PM
Virginia
Nats Academy
April 18
3:00 PM
Uconn
Washington, D.C
April 19
3:00 PM
George Mason
Fairfax, Va.
April 19
3:00 PM
George Mason
Fairfax, Va.
April 20
3:00 PM
St. Johns
Queens, N.Y.