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
Friday, Nov 21
Sport Opponent Time Coverage
Women's Basketball vs Temple L, 81-58 Live Stats
Women's Soccer vs Virginia Tech L, 4-3 (OT) GameTracker
Women's Volleyball Seton Hall L, 3-1 GameTracker Watch
Swimming & Diving at Bucknell Invitational W:3-of-8. M:5-of-9
Saturday, Nov 22
Sport Opponent Time Coverage
Football Holy Cross W, 21-16 Watch
Men's Basketball Robert Morris W, 80-66 Fox Sports 2 GameTracker Listen
Women's Basketball vs Alabama 7:30 PM Live Stats
Men's Cross Country; Track & Field vs NCAA Championships M: 17th of 31; W: 4th of 31
Men's Cross Country; Track & Field vs IC4A Championships All Day
Swimming & Diving at Bucknell Invitational All Day
Women's Cross Country; Track & Field vs NCAA Championships M: 17th of 31; W: 4th of 31
Sunday, Nov 23
Sport Opponent Time Coverage
Women's Basketball at Kansas 3:00 PM ESPN3 Live Stats
Men's Soccer Old Dominion 1:00 PM GameTracker
Women's Volleyball Villanova 2:00 PM GameTracker Watch
Swimming & Diving at Bucknell Invitational All Day
Wednesday, Nov 26
Sport Opponent Time Coverage
Men's Basketball vs Florida 9:30 PM AXS TV GameTracker Listen
Thursday, Nov 27
Sport Opponent Time Coverage
Men's Basketball vs TBD TBA AXS TV Listen
Friday, Nov 28
Sport Opponent Time Coverage
Men's Basketball vs TBD TBA AXS TV Listen
Women's Basketball Florida 7:00 PM GameTracker Watch
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
Men's Soccer TBD 1:00 PM GameTracker
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
Men's Soccer vs TBD TBA
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 12:00 PM Fox Sports 1 GameTracker Listen
Tuesday, Dec 9
Sport Opponent Time Coverage
Women's Basketball at George Washington 7:00 PM CSN+ GameTracker
Wednesday, Dec 10
Sport Opponent Time Coverage
Men's Basketball Kansas 7:00 PM Fox Sports 1 GameTracker Listen
Friday, Dec 12
Sport Opponent Time Coverage
Men's Soccer vs TBD TBA ESPNU
Saturday, Dec 13
Sport Opponent Time Coverage
Men's Basketball Radford 12:00 PM Fox Sports 1 GameTracker Listen
Women's Basketball Memphis 12:00 PM BEDN GameTracker
Monday, Dec 15
Sport Opponent Time Coverage
Men's Soccer vs TBD 12:00 PM ESPNU
Saturday, Dec 20
Sport Opponent Time Coverage
Men's Basketball Charlotte 12:00 PM Fox Sports Network GameTracker Listen
Monday, Dec 22
Sport Opponent Time Coverage
Women's Basketball St. Bonaventure 2:00 PM GameTracker Watch
Saturday, Dec 27
Sport Opponent Time Coverage
Men's Basketball vs Indiana 12:00 PM ESPN2 Listen
Tuesday, Dec 30
Sport Opponent Time Coverage
Women's Basketball at Creighton 8:00 PM
Wednesday, Dec 31
Sport Opponent Time Coverage
Men's Basketball at Xavier 10:00 PM Fox Sports 1 Listen
Friday, Jan 2
Sport Opponent Time Coverage
Women's Basketball Marquette 7:30 PM FOX Sports 1 GameTracker
Saturday, Jan 3
Sport Opponent Time Coverage
Men's Basketball Creighton 4:30 PM Fox Sports 1 GameTracker Listen
Sailing vs Rose Bowl Regatta All Day
Sunday, Jan 4
Sport Opponent Time Coverage
Women's Basketball DePaul 5:00 PM GameTracker Watch
Sailing vs Rose Bowl Regatta All Day
Tuesday, Jan 6
Sport Opponent Time Coverage
Men's Basketball Marquette 7:00 PM Fox Sports 1 GameTracker Listen
Friday, Jan 9
Sport Opponent Time Coverage
Women's Basketball Providence 7:00 PM GameTracker Watch
Saturday, Jan 10
Sport Opponent Time Coverage
Men's Basketball at Providence 12:00 PM Fox Sports 1 Listen
Men's Cross Country; Track & Field at Father Diamond Invitational All Day
Women's Cross Country; Track & Field at Father Diamond Invitational All Day
Sunday, Jan 11
Sport Opponent Time Coverage
Women's Basketball at Villanova 5:00 PM FOX Sports 1
Tuesday, Jan 13
Sport Opponent Time Coverage
Men's Basketball at DePaul 9:00 PM Fox Sports 1 Listen
Friday, Jan 16
Sport Opponent Time Coverage
Women's Basketball at Xavier 7:00 PM
Swimming & Diving American 4:00 PM
Men's Tennis at 4-1 Invitational All Day
Saturday, Jan 17
Sport Opponent Time Coverage
Men's Basketball Butler 5:00 PM Fox Sports 1 GameTracker Listen
Swimming & Diving George Washington, Davidson (Senior Day) 1:00 PM
Men's Tennis at 4-1 Invitational All Day
Men's Cross Country; Track & Field at Penn State Relays All Day
Women's Cross Country; Track & Field at Penn State Relays All Day
Sunday, Jan 18
Sport Opponent Time Coverage
Women's Basketball at Butler 1:00 PM
Monday, Jan 19
Sport Opponent Time Coverage
Men's Basketball Villanova 9:00 PM Fox Sports 1 GameTracker Listen
Online Stores & Tickets
HOYAS
Official Store
Vivid Seats
Gameday Live

Follow us! @GeorgetownHoyas