Gulf Coast Juniors Nutrition
We are fortunate to now have a nutritionist, Susan Kundrat, as a part of Gulf Coast and hope you all take advantage of her ability to help you get to the next level of play through improved eating habits. Read her message below, check out the attachments, and start your 3 day eating/drinking log to send to her.
www.NutritionOnTheMove.net
- kundrat@nutritiononthemove.net
"Hi everyone from Susan Kundrat, your sports nutritionist way out here in IL!
Thanks (in advance) for sending your food logs for my review (kundrat@nutritiononthemove.net). I have a few things I'd
recommend to help you enhance energy, power, and stay healthy based on the
food logs. Right now, I'm working on a spring training program for
Illinois Volleyball, and we're looking at ways to enhance training, boost
lean muscle power, and stay lean (or get leaner in some cases if needed).
From the looks of some of your food logs, some of you may be trying to get
leaner, as well, so I'm sending some sample meal plans (a 2-day sample
menu plan) to give you an idea of how you'd do that, while meeting all of
your needs. You can use it as a guide - eating frequently, maximizing
energy, making sure you're getting adequate protein and calcium, etc.
Here are the keys I think will really help you as you fine tune your diets:
1. Make sure you're well-hydrated going into every workout. A good start
is taking in 3, 16-ounce water bottles a day along with fluids at meals
(and extra fluids during workouts). When you're working hard and sweating
a lot for over an hour, try a sports drink. You may find you train better.
I suggest the new G2 from Gatorade - lower carbs, but still great
hydration.
2. If you are cutting calories a bit, don't go below 1800 when you are
training. The sample plans are 1800-2000. A few of you are lower than that
- and that can compromise energy and lean muscle.
3. You can increase complex carbs - these are "long lasting" carbs. More
whole wheat bread, whole grain cereal (3 grams fiber or more per serving),
whole wheat pasta, brown rice, fruits, and veggies.
4. Make sure you get 1200 mg of calcium a day. That's at least 3 servings
of a high-calcium food a day (i.e. one glass of milk, one yogurt cup, and
one glass of calcium-fortified OJ) along with what you'll get in other
foods. I figured your intakes as 500mg, 500mg, 800mg, 900mg, 1000mg, and
1200mg. Track your intake this week and see how you do. If you only get
1-2 servings a day, you need a 500-mg calcium supplement with Vitamin D.
5. I always suggest taking a 100% multivitamin daily to boost nutrients
and iron. Iron is key for energy production and optimal training. I also
recommend one lean red meat or fish a day to boost stores, as well.
6. Remember to eat something every day you just LIKE - no matter if it's
healthy or not. It's important that you are not too careful with your
eating - a great diet is one that you love, plus you are eating 80% of the
food to also boost training.
I hope the attached handouts will give you some great ideas!
Feel free to send individual questions, too, and keep working hard!"
Susan Kundrat, Sports Nutritionist
kundrat@nutritiononthemove.net
www.NutritionOnTheMove.net
Handouts: