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Instructional books & DVD's on Speed Training, Track & Field
CARBOHYDRATES - What are they? Recommend 55-60% of caloric intake. Carbohydrates are the main source of energy for the body. Glucose is the bodies form of carbohydrate and is used for energy. The body stores very small amounts of glucose in the body, mainly in the liver and muscles as glycogen. Glucose is used during exercise at different levels until the point of exhaustion.
TWO FORMS of CARBOHYDRATE: SIMPLE- Referred to as sugars or refined sugars. These are low nutritional values and high in calories. They are converted to glucose quickly and cause blood imbalances and improper energy expenditure.
COMPLEX: Grown and unprocessed carbohydrates; consisting of fruits and whole grain products. They are converted slower and are a better source of energy, while supplying the body with vitamins, minerals and fiber.
Complex Carbohydrate Examples: PASTA RICE LEGUMES OATS WHEAT VEGETABLES
PROTEINS - What are they? Recommend 15-20% of total caloric intake. Proteins contain the building blocks for growth and repair of tissue (particularly muscle), as well as many other important functions in the body . For the most part, proteins are not stored in the body and an athletes intake of protein should be slightly higher than that of a normal person.
Protein Examples: EGGS RED MEATS BEANS + NUTS SEAFOOD POULTRY MILK
FATS - What are they? Recommend 25-30% of caloric intake. Fats are important nutrients that help in carrying vitamins and other nutrients and provide energy. Fats are essential and need to be a part of the diet. The problem is that most people consume inordinately high amounts of fat. An athlete should limit there fat intakes.
FOOD FAT HINTS: Decreasing the amount of fat you eat, = Eat reduced - fat dressings and mayonnaise = Use non-stick sprays for cooking and frying = Use a napkin and pat the grease off a slice of pizza = Bake, broil, steam, or roast foods instead of frying them = Use leaner meats; pork, chicken, turkey and lean red meats = Use tomato-based sauces instead of white and cream sauces
FLUIDS: Drink as much water as possible. Fluids are an important part of performance. Small fluid losses are detrimental to overall peak performance and can result in decreased muscle performance, cramping, muscle fatigues, and in extreme cases muscle tears, and heat exhaustion.
Fluid Examples: Water - provides hydration and should be replaced at 5-8 ounces every half hour. Good rule of thumb is to drink at least 1/2 to 3/4 your body weight in ounces each day. Sports Drink - replaces electrolytes such as sodium and potassium and contain carbohydrates. Use intermittently between water. Juices - Heavier and contain more carbohydrates, can cause cramping
Competitions: Before - Drink at least two cups (16 ounces) of fluid During - Drink 5 - 10 ounces every 15 minutes After - Drink 2 cups (16 ounces) for each pound of body weight lost during activity
Nutrition is very important in athletics. With a well-balanced diet using variety and the basic outline described above, you should get the proper nutrient intake to maximize potential. Remember that an athlete who is lean and at the utmost fitness will be able to compete with optimum health and decrease the chance of injuries.
GUIDE TO VITAMINS, MINERALS AND SUPPLEMENTS
*NOTE: Vitamins, minerals, ergogenic aids and supplements should be used to supplement a diet, not to be substituted for a proper diet with variety. More also does not mean better, all four can be overdosed and have negative effects if misused. Please check with a nutritionist before taking any supplements!
CREATINE - Creatine is a dietary supplement used for short quick burst of speed. Creatine is stored in the muscles as creatine phosphate and converted to energy in the form of ATP. By supplementing creatine into the diet it is believed that you can give the muscles the ability to do more work and recover faster. Creatine should be used sparingly and carefully. Creatine comes in powder, liquid, effervescent and liquid drops. Recommended usage of creatine is half the dosage prescribed on the package (10g/ day for loading phase, then followed by a maintenance phase of 2g/ day. Your body does not store large amounts of excess creatine so it is excreted in the urine.
IRON - Iron is important in the body for it helps carry oxygen rich blood to the muscles. Many athletes, especially women are deficient in iron and are unable to get this from their diets. Iron should be supplemented in the diet by way of iron phosphate or by eating iron rich or enhanced food.
CHROMIUM PICOLINATE - Chromium is an essential trace mineral that helps process carbohydrates, fats and proteins. It claims to help enhance amino acid uptake, fat loss, and increase strength performance. The recommended amount of chromium is 50-200 ug per day.
MULTI-VITAMIN - A multi-vitamin should be used in conjunction with a normal diet and help with aiding in vitamins and minerals in which a person might be deficient or not getting from their diet. Some recommendations for vitamins are getting one that is affordable and have the stamp of approval from the U.S. Pharmacopoeia. The bottle should have the letters USP on the label. These are deemed safe and have the right amounts of vitamins and minerals and are more readily digestible.
CLA - Conjugated Linoleic Acid is an amino acid used in the body as controllers of fat disposition and maintenance. By using CLA as an ergogenic aid it decreases the absorption and storage of adipocytes or fat cells. The recommended intake of CLA is 1/2 of what is recommended on the bottle.
GLUCOSAMINE CHONDROITON - Glucosamine and chondroiton in the body helps with the production of collagen and ligaments in the body. In the body ligaments and connective tissue is very hard to repair because there is no blood that goes directly to the tissue. By taking this supplement it helps to add strength and flexibility to the tissue. The recommended intake of glucosamine is two pills around or after dinner time.
PHOSPHATES - Increases ATP production, energy and muscle endurance.
VITAMINS* FEMALES (19- 30)MALES (19-30)
Fat Soluble Vitamins Vitamin A (ug, RE) # 800 1,000 Vitamin D (ug) ! 5 5 Vitamin E (mg) # 10 10 Vitamin K (ug) # 65 65