Overview
At the University of Portland we preach real, whole food choices to optimize human performance. We educate and empower student-athletes to create healthy eating habits that not only fuel performance, but improve long term health. This is accomplished through individual and team education sessions that teach student-athletes about macro and micro nutrients, meal composition, and timing for sustainable application.
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Meal Composition
A balanced plate is essential in order to fuel to perform. This includes eating real, whole food as often as possible; including protein, vegetables, smart carbohydrates, and healthy fats in every meal; and adjusting portion size and composition based on activity level and meal frequency.
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Protein
- Benefits
- Essential for maintenance, building, and repair of muscle tissue.
- Restores cells and aids in recovery.
- Helps maintain immune system and hormone production.
- Intake Recommendations
- Aim to eat protein at each meal.
- Variety is best. Try to rotate protein sources.
- General portion size:
- Men: 2 palms
- Women: 1 palm
- Sources
- Wild Caught Fish
- Chicken or Turkey
- Grass-Fed Beef
- Pasture-Raised Eggs
- Beans or Lentils
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Vegetables & Fruits
- Benefits
- Rich in antioxidants, vitamins, minerals, fiber, and phytonutrients.
- Alkaline producing, which can help preserve bone mass and muscle tissue.
- Contain lots of water to help you stay hydrated.
- Intake Recommendations
- Aim to eat vegetables and/or fruit at each meal.
- Variety is best. Aim to consume the rainbow.
- General portion size (vegetables):
- Men: 2 fists
- Women: 1 fist
- General portion size (fruits):
- Sources (vegetables)
- Leafy Greens
- Broccoli
- Green Beans
- Brussel Sprouts
- Carrots
- Bell Peppers
- Sources (fruits)
- Dark Berries
- Cherries
- Oranges
- Apples
- Bananas
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Carbohydrates
- Benefits
- The primary source of immediate energy for the body.
- Carbohydrate needs vary between individuals depending on size and energy expenditure.
- Not all carbohydrates are equal when it comes to performance.
- Intake Recommendations
- Aim to eat carbohydrates at every meal.
- Amount should depend on activity level, tolerance, and body composition goals.
- General portion size:
- Men: 2 cupped hand
- Women: 1 cupped hand
- Sources
- Spaghetti or Butternut Squash
- Red or Sweet Potatoes
- Brown Rice
- Quinoa
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Fat
- Benefits
- Supports hormone production and aids in cell repair.
- Regulates blood sugar and increases absorption of vitamins and minerals.
- Increases satiety and feeling of fullness.
- Intake Recommendations
- Men: 2 thumbs
- Women: 1 thumb
- GOOD Sources
- Polyunsaturated
- Omega 3: Wild Fish Sources & Flax Seed
- Omega 6: Seed Oils
- Monounsaturated
- Avocado
- Olive Oil
- Raw Nuts
- Saturated Fat
- Grass-Fed Animal Sources
- Coconut Oil
- BAD Sources
- Trans Fat: Overly process unsaturated fats
- Processed Saturated Fat
- Poor quality animal products
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Meal Frequency & Timing
Three meals a day just won’t cut it as a high performing athlete. Due to higher energy expenditure from increased activity, athletes need quality nutrients more frequently. Nutrient timing may also play a significant role. Eating the right types of food at the right times can prep the system for optimal performance and recovery.
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Benefits
- Improve body composition
- Improve resting metabolic rate
- Decrease stress hormones
- Control blood sugar
- Improve athletic performance
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Intake Recommendations
- Eat every ~3 hours
- Aim for 4-6 meals per day
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Timing
- Before Activity
- Eat 1-2hrs before activity
- Focus on lean protein and slower-digesting starchy carbs
- During Activity
- Aim to consistently drink water
- Carbohydrate drink may be beneficial depending on duration and type of activity
- After Activity
- Eat 1-2hrs after activity
- Focus on lean protein and faster-digesting starchy carbs
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Hydration
Adequate fluid intake is an essential part of a high performing athlete. Just 1% dehydration of body weight can lead to reductions in mood, strength, power, speed, and endurance. This is due to increased energy expenditure, metabolic rate, and sweat rate from activity. Consistently consuming water before, during, and after training can ensure the body is prepared to perform.
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Strategies to Stay Hydrated
- ALWAYS carry a water bottle
- If you’re thirsty, you’re already dehydrated
- Aim to hydrate every 15-20min of practice
- Consume a variety of vegetables and fruits
- Consume a minimum of half body weight (lbs) in ounces per day
- Avoid energy drinks, sodas, and fruit juices
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Supplements
Supplements can be a great way to compliment your training and nutrition. However, they shoulder NEVER replace real food options. Also, the quality of supplements can greatly vary between manufacturers. Supplement companies do not have to seek approval by the FDA. This creates a number of potential issues, such as banned substances, mislabeled ingredients, and harmful compounds that can lead to inadvertent doping and health risks. The best resources to verify the legitimacy of supplements is the NSF International Certified for Sport program and Drug Free Sport.
http://www.nsfsport.com
https://www.drugfreesport.com
Food Rules
- Make sure you can pronounce all ingredients.
- The less ingredients the better it is for you (the closer to natural the better).
- Shop on the outsides of the store, there is nothing good for you down the aisles.
- If it runs, swims, or flies you can eat it. If it comes from the ground or grows on a tree you can eat it.
- Aim to consume food every ~3 hours and 4-6 meals per day.
- Balanced plate. Protein, carb, and fat at every meal.
- Be proactive. Plan ahead.