Muscle monitoring for optimal rehabilitation & sports performance
Fall 2016 Eating for Optimal Sports Performance 8...
42
Eating for Optimal Sports Performance 8 Important Tips www.patriciachuey.com Fall 2016
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Transcript of Fall 2016 Eating for Optimal Sports Performance 8...
Eati
ng
fo
r O
pti
mal S
po
rts P
erf
orm
an
ce
8 Im
po
rtan
t T
ips
ww
w.p
atr
icia
ch
ue
y.co
m
Fall
201
6
Wh
at
Ma
kes
a G
rea
t A
thle
te?
Love
of
the
spo
rtG
rea
t co
ach
ing
Gre
at
coa
che
s
Lots
of
he
alt
hy f
oo
d
Su
pp
ort
ive
fa
mily
Sm
art
re
cove
ry
+ l
ots
of
wa
ter
En
ou
gh
sle
ep
Na
tura
l ta
len
t
Ha
rd w
ork
+ p
ract
ice
A g
rea
t a
ttit
ud
e
The S
uccess W
heel
Tip
#1:
Fo
od
is f
uel,
lik
e g
as i
n a
car
Eat L
OT
S o
f g
oo
d q
uality
fo
od
fuel fo
r you
r bo
dy!
80
/20
Ru
le
He
alt
hy
Fo
od
No
t-so
-He
alt
hy
80%
20%
ww
w.p
atri
ciac
huey
.com
Tip
#2:
Yo
u d
on
’t h
ave
to
eat
perf
ec
tly 1
00%
of
the
tim
e, b
ut
aim
fo
r at
lea
st
80%
of
the t
ime
.
Tip
#3:
Sta
y i
n a
Str
aig
ht
Lin
e E
ne
rgy
Sta
te
Sna
ck
Bre
akf
ast
Sn
ack
Lu
nch
Sn
ack
D
inn
er
Sn
ack
“B
RE
AK
th
e F
AS
T”
GO
AL
AVOID
Don
’t go
mor
e than 3 h
ours
withou
t eating
dur
ing
the d
ay
Tip
#4:
Eat
Bala
nced
Meals
an
d S
nacks
Carb
ohydra
tes inclu
de a
ll fr
uit,
ve
ge
tab
les a
nd s
tarc
hy f
oo
ds lik
e r
ice
, p
asta
, ce
rea
l an
d b
rea
d. E
ve
n
milk
pro
vid
es c
arb
ohydra
te. A
mix
of carb
ohydra
te a
nd p
rote
in m
akes a
bala
nced m
eal.
Op
tim
al sp
ort
s f
uel
IS c
olo
urf
ul!
Ide
al
sp
ort
s f
uel
is N
OT
beig
e i
n c
olo
r (8
0-2
0 r
ule
)
Exam
ple
s o
f na
tura
lly c
olo
urf
ul, d
ecent ta
ke
-ou
t op
tio
ns
No
t th
e r
ight kin
d o
f “c
olo
urf
ul!”
Sn
ack Id
eas
§A
ll v
eg
eta
ble
s: v
eg
gie
s+d
ip,
ed
am
am
e,
cele
ry w
ith
ch
ee
se,
ba
ked
po
tato
sk
ins,
a s
ala
d
roll
, sn
ap
pe
as,
cu
cum
be
r sl
ice
s, c
arr
ots
…
§A
ll f
ruit
: a
pp
lesa
uce
, fr
uit
-ch
ee
se k
ab
ob
, d
rie
d f
ruit
, fr
uit
pla
tte
r w
ith
yo
gu
rt d
ip…
§H
ard
bo
ile
d e
gg
s
§H
om
em
ad
e s
mo
oth
ies,
pa
rfa
its
+ p
op
sicl
es
§G
rain
y c
rack
ers
or
toa
st w
ith
nu
t b
utt
er
§C
ere
al
an
d m
ilk
(<
8 g
su
gar,
>2
g f
ibre
)
§P
ita
bre
ad
wit
h h
um
mu
s o
r tz
atz
iki
dip
§To
rtil
las
wit
h s
als
a
§S
ma
ll s
an
dw
ich
es,
wra
ps,
qu
esa
dil
la t
ria
ng
les
§M
ilk
or
cho
cola
te m
ilk
, ch
ee
se c
ub
es,
co
tta
ge
ch
ee
se,
yog
urt
§C
hu
nks
of
coo
ked
ch
icke
n,
turk
ey
or
ha
m
§M
ini
pa
nca
kes,
Fre
nch
to
ast
fin
ge
rs,
roll
ed
up
cre
pe
s o
r g
rill
ed
ha
m+
che
ese
tri
an
gle
s
§N
uts
, tr
ail
mix
, p
op
corn
, d
ece
nt
qu
ali
ty m
uff
ins,
co
ok
ies
an
d k
id-f
rie
nd
ly e
ne
rgy
ba
rs
Tip
#5
: S
tay
Well H
yd
rate
d%
Pe
rfo
rma
nce
% D
eh
yd
rati
on
01
23
45
100
90
80
70
60
……………………...
Wate
r is
TH
E B
ES
T s
po
rts d
rin
k
•C
arr
y a
wa
ter
bo
ttle
pre
tty
mu
ch e
very
wh
ere
•If
yo
u e
at
swe
et
or
salt
y f
oo
ds,
dri
nk
ext
ra w
ate
r
•G
oo
d h
ydra
tio
n =
pe
e is
lig
ht
yell
ow
or
cle
ar
an
d y
ou
pe
e e
very
2 h
ou
rs o
r so
•B
ad
hyd
rati
on
= t
ire
d,
cra
mp
s,
he
ad
ach
e,
gro
uch
y, f
ew
tri
ps
to t
he
ba
thro
om
Do
n’t
ove
rdo
it
Avoid
gia
nt dri
nk s
ize
s,
fake c
olo
urs
and
CR
AZ
Y
sug
ar
con
tent
Sp
ort
s D
rin
ks
•N
ot
usu
all
y n
ee
de
d in
≤ 6
0-9
0 m
inu
tes
of
exe
rcis
e
•If
usi
ng
, th
e b
est
sp
ort
s d
rin
ks
sup
ply
pe
r 2
50
mL:
8-2
0 g
ca
rbs,
10
0-2
10
mg
so
diu
m,
15
-10
0 m
g
po
tass
ium
, n
o c
aff
ein
e,
no
ca
rbo
na
tio
n
(Yo
u c
an
ma
ke y
ou
r o
wn
!)
•T
he
sa
fe d
ail
y l
imit
of
caff
ein
e f
or
9-1
2 y
ea
r o
lds
is
63
-85
mg
co
mp
are
d t
o 4
00
mg
fo
r a
du
lts!
Exc
ess
=
an
xie
ty,
up
set
sto
ma
ch,
sha
ky,
in
cre
ase
d h
ea
rt r
ate
,
↑ n
ee
d f
or
ba
thro
om
Tip
# 6
: M
axim
ize R
eco
very
•D
rin
k w
ate
r
•E
at
wit
hin
an
ho
ur
of
exe
rcis
ing
•R
ep
lace
ele
ctro
lyte
s, c
arb
s a
nd
pro
tein
–e
.g.
yog
urt
+ f
ruit
sa
lad
, o
atm
ea
l wit
h m
ilk
, tu
rke
y+
veg
eta
ble
san
dw
ich
, re
al fr
uit
sm
oo
thie
, e
ne
rgy b
ar+
fru
ito
r a
com
ple
te m
ea
l
ww
w.a
ho
ckey
worl
d.n
et/7
-foods-
pla
yer
s-ea
t/
Tip
#7:
Do
n’t
be f
oo
led
by G
imm
icky A
ds
No
tw
o a
thle
tes
ha
ve t
he
exa
ct s
am
e f
oo
d n
ee
ds.
Wh
at
wo
rks
for
on
e m
igh
t b
e v
ery
dif
fere
nt
tha
n f
or
an
oth
er
ath
lete
.
Pro
tein
po
wd
ers
, su
pp
lem
en
ts a
nd
re
cove
ry p
rod
uct
s d
esi
gn
ed
fo
r a
du
lts
are
NO
Tsu
ita
ble
fo
r k
ids.
If u
sin
g e
ne
rgy
ba
rs,
no
te t
ha
t a
ba
r fo
r u
se b
efo
re e
xerc
ise
is d
iffe
ren
t th
an
on
e u
sed
du
rin
g e
xerc
ise
, fo
r re
cove
ry o
r w
eig
ht
gain
. Fo
r g
en
era
l sn
ack
ing
, lo
ok
fo
r:
•3
or
mo
re g
ram
s o
f fi
bre
•6
or
mo
re g
ram
s o
f p
rote
in
•2
0 o
r fe
we
r g
ram
s o
f su
gar
•T
he
sh
ort
er
ing
red
ien
t li
st,
the
be
tte
r
Tip
#8:
Help
Yo
ur
Pare
nts
Fu
el Y
ou
•H
elp
bu
y h
ea
lth
y g
roce
rie
s
•H
elp
co
ok
an
d c
lea
n u
p
•P
ack
yo
ur
lun
ch a
nd
sn
ack
s
•R
efi
ll y
ou
r w
ate
r b
ott
les
•H
elp
pa
ck f
or
tou
rna
me
nts
•Le
t yo
ur
pa
ren
ts k
no
w a
ll o
f yo
ur
favo
uri
te
he
alt
hy
fo
od
s
Exam
ple
Fo
od
In
take
•S
na
ck b
efo
re e
arl
y m
orn
ing
tra
inin
g:
Yog
urt
, sm
all
sm
oo
thie
, sm
all
bo
wl
of
cere
al
or
1 p
iece
of
toa
st o
r a
ba
ge
l w
ith
pe
an
ut
bu
tte
r o
r ja
m
•D
rin
k d
uri
ng
& a
fte
r tr
ain
ing
: w
ate
r a
nd
po
ssib
ly a
dil
ute
d s
po
rt d
rin
k
•E
at
bre
ak
fast
wit
hin
on
e h
ou
r o
f fi
nis
hin
g t
rain
ing
: e
gg
-ve
ge
tab
le s
cra
mb
le o
n
toa
st,
eg
g-v
eg
eta
ble
wra
p o
r q
ua
lity
ce
rea
l w
ith
fru
it a
nd
mil
k
•M
id-m
orn
ing
sn
ack
: fr
uit
an
d n
uts
, fr
uit
an
d y
og
urt
, cr
ack
ers
an
d c
he
ese
•‘L
igh
t’ m
ea
l a
t lu
nch
tim
e:
me
at+
veg
sa
nd
wic
h w
ith
fru
it,
veg
an
d y
og
urt
or
mil
k
•P
re-t
rain
ing
sn
ack
mid
aft
ern
oo
n:
smo
oth
ie,
ha
lf a
sa
nd
wic
h,
bo
ile
d e
gg
+cr
ack
ers
•D
rin
kin
g d
uri
ng
& a
fte
r tr
ain
ing
: w
ate
r a
nd
po
ssib
ly a
dil
ute
d s
po
rts
dri
nk
•D
inn
er:
la
rge
, w
ell
-ba
lan
ced
me
al
(se
e e
xam
ple
din
ne
rs t
o f
oll
ow
)
•S
ma
ll s
na
ck b
efo
re b
ed
: a
pp
lesa
uce
, p
op
corn
, to
ast
+ja
m,
bo
wl
of
cere
al
To
p N
otc
h F
uel!
An
Ath
lete
’s E
ati
ng
Patt
ern
1.
Lig
ht
sna
ck b
efo
re e
arl
y m
orn
ing
tra
inin
g
2.
Dri
nk
du
rin
g &
aft
er
tra
inin
g
3.
Ea
t b
rea
kfa
st w
ith
in o
ne
ho
ur
of
fin
ish
ing
tra
inin
g
4.
Mid
-mo
rnin
g s
na
ck
5.
Go
od
me
al a
t lu
nch
tim
e
6.
Pre
-tra
inin
g s
na
ck m
id-a
fte
rno
on
7.
Dri
nk
ing
du
rin
g &
aft
er
tra
inin
g
8.
Din
ne
r
9.
Sm
all
sn
ack
be
fore
be
dti
me
Wh
at
fuels
mu
scle
s?
Ca
rbo
hy
dra
tes
(plu
s p
rote
in)
•F
rom
: ve
ge
tab
les,
fru
it a
nd
go
od
qu
ali
ty g
rain
fo
od
s
like
bre
ad
, ce
rea
l, p
ast
a,
rice
, q
uin
oa
…
•Fo
r: h
igh
in
ten
sity
exe
rcis
e,
spe
ed
, p
ow
er
an
d a
gil
ity
•A
la
ck o
f ca
rbs
= r
ed
uce
d s
tre
ng
th a
nd
en
du
ran
ce,
slo
w r
ea
ctio
n t
ime
, sh
ak
y, l
ow
co
nce
ntr
ati
on
, ti
red
,
ge
t si
ck m
ore
oft
en
•P
rote
in =
me
at,
eg
gs,
mil
k,
len
tils
+le
gu
me
s, n
uts
,
see
ds,
to
fu,
fish
, ch
icke
n,
nu
t b
utt
er
For
gro
win
g k
ids,
ca
rbs
are
cri
tica
l e
ne
rgy.
45
-65
% o
f to
tal
calo
rie
s sh
ou
ld b
e c
arb
s fo
r
4-1
8 y
ro
lds.
Pro
tein
sh
ou
ld m
ake
up
15
-30
% o
f ca
lori
es
an
d f
at
25
-35
%.
Ge
t e
no
ug
h c
arb
oh
yd
rate
, p
rote
in
an
d f
at
ea
ch d
ay
by
ea
tin
g:
6 o
r m
ore
se
rvin
gs
of
veg
eta
ble
s a
nd
fru
it (
carb
s)
5 o
r m
ore
se
rvin
gs
of
gra
in p
rod
uct
s (c
arb
s)
2 t
o 4
se
rvin
gs
of
mil
k p
rod
uct
s (p
rote
in+
carb
s)
2 t
o 4
se
rvin
gs
of
me
at
or
me
at
alt
ern
ati
ves
(pro
tein
)
Th
e a
ve
rag
e 1
0-1
2r
yr
old
ne
ed
s 2
00
0-2
50
0 c
alo
rie
s/d
ay
for
gro
wth
.
Just
1 h
ou
r o
f h
ard
exe
rcis
e e
xpe
nd
s a
bo
ut
93
0 c
alo
rie
s!
1 s
erv
ing
of
foo
d =
siz
e o
f
ten
nis
ball
(ro
ug
hly
)
Cri
teri
a f
or
healt
hy m
eals
1.
Incl
ud
e c
arb
oh
ydra
te a
nd
pro
tein
fo
od
s in
all
me
als
+sn
ack
s
(at
lea
st 3
of
4 f
oo
d g
rou
ps)
2.
La
rge
st p
ort
ion
is
veg
eta
ble
s (o
r fr
uit
) in
me
als
3.
In
clu
de
go
od
qu
ali
ty i
tem
s
4.
Ke
ep
it
rea
son
ab
le i
n f
at
5.
Hyd
rate
6.
En
d f
ee
lin
g f
ull
, n
ot
stu
ffe
d
7.
Ma
ke it
ple
asu
rab
le
Nig
ht
Befo
re T
ou
rnam
en
t•
Hyd
rate
•E
at
a s
ma
rt d
inn
er
–e
xam
ple
s to
fo
llo
w
•E
at
a h
igh
ca
rb b
ed
tim
e s
na
ck
e.g
. a
pp
lesa
uce
wit
h c
inn
am
on
, cr
un
chy n
utt
y c
ere
al
an
d
mil
k,
yog
urt
wit
h f
ruit
or
toa
st f
rom
a f
resh
gra
iny
lo
af
top
pe
d w
ith
re
al
rasp
be
rry j
am
§D
O F
OO
D P
RE
P –
san
dw
ich
es,
cu
t fr
uit
, ve
ge
tab
les,
dip
,
cra
cke
rs,
che
ese
, e
ne
rgy
ba
rs,
mu
ffin
s, c
oo
kie
s, w
ate
r,
juic
e –
set
ou
t co
ole
r, h
ave
ice
pa
cks
rea
dy t
o g
o i
n f
ree
zer.
Pa
ck u
nb
rea
kab
le p
late
, b
ow
l a
nd
cu
tle
ry.
Ru
bb
erm
aid
bin
of
sup
pli
es
(dis
he
s, c
ere
al,
cra
cke
rs,
no
n-p
eri
sha
ble
fo
od
s)
Bo
ok H
ote
l R
oo
m w
ith
a F
rid
ge
…an
d a
kit
ch
en
wh
en
po
ssib
le
Ho
tel
Fri
dg
e B
EF
OR
E Y
ou
Arr
ive
Ho
tel
Fri
dg
e A
FT
ER
Yo
u A
rriv
e
Als
o c
on
sid
er
bri
ng
ing
:
•B
len
de
r, c
up
s fo
r p
ort
ab
le s
mo
oth
ies
an
d s
tra
ws
•To
ast
er
•S
low
Co
oke
r (c
hil
i, s
ou
p,
spa
gh
ett
i, s
tew
, st
irfr
y)
•P
last
ic z
ipse
al
ba
gs
for
ice
pa
cks
to b
rin
g f
oo
d t
o r
ink
or
in c
ar
•P
ort
ab
le c
oo
ler
•B
e a
wa
re o
f lo
usy b
eig
e-f
ood
“K
id’s
Men
us”
•It’s
usu
ally
be
tte
r to
ord
er
off t
he
main
me
nu
an
d s
ha
re
•H
ote
l cate
rin
g a
bu
rge
r, p
asta
or
taco
bu
ffet
for
the
te
am
ma
y b
e h
ealthie
r+ea
sie
rth
an local re
sta
ura
nts
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ese
arc
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pti
on
sbe
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le
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g h
om
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Mo
rnin
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f To
urn
am
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imin
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s ke
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act
or
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od
ch
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sho
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fib
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fru
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urt
sm
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rea
l w
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rrie
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nd
mil
k,
de
cen
t m
uff
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or
a f
am
ilia
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ly e
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rgy
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r +
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TE
R w
ith
all
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2 h
ou
rs –
rais
in t
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pb
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d b
an
an
a,
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g
on
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ith
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gra
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ple
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TE
R w
ith
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ple
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arf
ait
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err
ies
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urt
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ge
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le s
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ole
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r p
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s
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fro
zen
pe
ach
es,
ba
na
na
, m
ilk
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rt O
R s
tra
wb
err
ies,
tofu
an
d c
ran
be
rry
ju
ice
OR
PB
ba
na
na
ch
oco
late
mil
k s
mo
oth
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ail
mix
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rea
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uts
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d d
rie
d f
ruit
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gg
mu
ffin
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le g
rain
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gli
sh m
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in a
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to
ma
to
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fto
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fru
it a
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ren
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urt
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ruit
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ba
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gra
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rap
Sam
ple
Lu
nch
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r
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be
d
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d/o
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at
Sam
ple
Din
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frie
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d d
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ini T
ha
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eg
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sta
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ns
an
d s
ala
d O
R h
ea
lth
y b
urg
ers
Dessert
Id
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sps
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pp
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hu
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pe
ach
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err
y, p
ea
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an
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rry
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arm
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ce w
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na
mo
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ng
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ca
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sh f
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, G
ree
k y
og
urt
or
fro
zen
yo
gu
rt
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ice
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pio
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r cu
sta
rd
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ars
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s
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me
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ilk a
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ark
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am
on
to
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orb
et
or
fro
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yo
gu
rt
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-fil
led
cre
pe
s
Pra
cti
ce!
•S
ee
wh
at
wo
rks
be
st f
or
you
in
tra
inin
g
•D
o n
ot
ea
t a
ny
thin
g n
ew
rig
ht
be
fore
ke
y
ga
me
s/e
ven
ts
Ho
mem
ad
e S
po
rts D
rin
k R
ecip
e2
Tb
spw
hit
e s
uga
r
1/8
tsp
sa
lt
2 T
bsp
bo
ilin
g w
ate
r
2 T
bsp
ora
ng
e j
uic
e*
1 T
bsp
lem
on
ju
ice
1¾
cu
p c
old
wa
ter
1.
Co
mb
ine
su
ga
r a
nd
sa
lt i
n a
bo
wl o
r ju
g.
Ad
d b
oil
ing
wa
ter
an
d s
tir
un
til
suga
r a
nd
sa
lt a
re d
isso
lve
d.
2.
Ad
d r
em
ain
ing
ing
red
ien
ts,
stir
we
ll a
nd
ke
ep
in
fri
dg
e u
nti
l ne
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*a
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fla
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ur
of
un
swe
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d r
ea
l fr
uit
ju
ice
ca
n b
e u
sed
Pe
r 2
50
ml:
58
ca
lori
es,
15
8 m
g s
od
ium
, 4
2 m
g p
ota
ssiu
m,
15
g c
arb
, 0
pro
tein
, 0
ca
ffe
ine
Co
urt
esy
of:
Na
ncy
Cla
rk’s
Sp
ort
s N
utr
itio
n G
uid
eb
oo
k w
ww
.hku
sa.c
om
Su
per
Sp
ort
s F
oo
ds
Th
is l
ist
is n
ot
all
-in
clu
sive
. E
at
a V
AR
IED
die
t.H
om
em
ad
e (
HM
) is
usu
all
y b
est
AN
D t
he
mo
re v
eg
eta
ble
s th
e b
ett
er!
Fru
it+
Yo
gurt
Sm
oo
thie
s
S
alm
on+
Gre
en V
eget
able
s
A w
ide
var
iety
of
fruit
To
fu o
r V
eget
aria
n P
rote
in
R
ice
Pud
din
g+
HM
des
sert
s
Sal
mo
n+
Who
le g
rain
s
Chic
ken
+V
eget
able
Sti
rfry
HM
E
gg+
Po
tato
Co
mb
os
L
enti
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nd
AL
L l
egum
es
All
ber
ries
HM
or
qual
ity P
izza
Oat
mea
l, q
uin
oa+
who
le g
rain
s
HM
Muff
ins+
Co
okie
s
H
M M
eat+
Veg
etab
le B
urg
ers
A
vo
cad
oes
Ad
din
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ealt
hy C
alo
ries t
o S
mo
oth
ies
•F
ull
-fa
t d
air
y lik
e w
ho
le m
ilk
,
cott
ag
e
che
ese
or
9%
yo
gu
rt
•A
voca
do
•C
oco
nu
t o
il
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ut
bu
tte
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fla
xse
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s, h
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p h
ea
rts
•B
an
an
as
an
d 1
00
% f
ruit
ju
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nco
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d o
atm
ea
l an
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rou
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alm
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ds
•B
rea
kfa
st d
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ow
de
r
•O
cca
sio
na
lly:
ice
cre
am
•W
he
n o
lde
r: p
rote
in p
ow
de
rs
Kid
s an
d P
rote
in P
ow
der
: W
hat
You
Sh
ou
ld K
now
:
htt
ps:
//w
ww
.was
hin
gto
np
ost
.co
m/l
ifes
tyle
/wel
lnes
s/sa
y-n
uts
-t
o-p
rote
in-p
ow
der
s/2015/0
9/2
2/a
5589dae
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c-11e5
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e49273f0
5f6
5_
story
.htm
l#co
mm
ents
4 M
usc
le-B
uil
din
g S
up
ple
men
ts T
hat
Don
’t W
ork
:
htt
p:/
/ww
w.s
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.com
/a/b
ad-
supp
lem
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?utm
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urc
e=N
ewsl
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New
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utm
_ca
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New
slet
ter
Pro
tein
Gu
ida
nce
Re
me
mb
er
tha
t p
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in c
om
es
fro
m:
me
at,
le
gu
me
s, f
ish
, ch
icke
n,
eg
gs,
nu
ts,
nu
t b
utt
er,
to
fu,
soy
fo
od
s, m
ilk
, ch
ee
se,
yog
urt
an
d
sma
ll a
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un
ts i
n w
ho
le g
rain
an
d o
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r fo
od
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ail
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oa
ls:
•3
4 g
ram
s fo
r 1
3-y
ea
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•4
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irls
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14
to
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•5
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oys
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