Nutrition for Athletes – Kevin Kwan

Raiders mom Debra McIntyre organized a great nutrition info night for the players presented by Kevin Kwan.

Athlete Food Recommendations

Protein	Vegetables	Nuts (fats)	Fats	Starchy Carbs
Beef Turkey Chicken Pork Eggs Buffalo/Bison Venison Ostrich Duck Cod Scallops Wild Salmon Prawns Sardines Organ meats, liver, kidney, Heart (from organic source only)	*Broccoli *Watercress* *Spinach* *Cauliflower* Green Beans Kale Swiss Chard Peppers Squash Asparagus Celery Brussel Sprouts *All Veggies are fine	Cashew Brazil Walnuts Pistachio Macadamia Pecans Almond Nut Butters Chia Seeds Hemp Hearts	*Omega 3 Fish Oil* Olive Oil Grapeseed oil Organic Butter Avocado Coconut Oil Coconut Butter Coconut Milk Flax Oil	Quinoa Yams Sweet Potatoes Steel Cut Oats Brown Rice Berries Melons Bananas

 * = Eat as often as possible

Performance Habits to Master – Regular Meals Day to Day

1. 1.       Eat every 2-4 hours. This is to maintain blood sugar levels, and energy
2. 2.       Eat lean protein as much as you can. This is to maintain muscle mass, and for immune function and management of hormones
   1. a.       Eat 1-2 Palms of protein
3. 3.       Eat Veggies. Veggies are dense in nutrients and aid in the detoxification process, reduce inflammation, and increase recovery. If you want to feel, and look better eat more veggies.
   1. a.       At least 1 cup every meal
4. 4.       Eat carbohydrates on game days, take it in throughout the day and post exercise
   1. a.       Have between 2-3 cupped palms per meal, 2-3x a day
   2. b.      On non-training days, have only 1-2 cupped palms
5. 5.       Eat Fats daily. Fats are essential for androgen production, brain function and anti-inflammatory properties and many more physiological functions, including recovery
   1. a.       Have about 2-3 thumbs per meal (2-3 tsp per meal)

b.   Have fats at least 3-4x a day, more during training days

Pre-Game/Training Meal 2-3 Hours Prior

• Have a protein meal, 1-2 palms
  • 1-2 cupped palms of carbohydrates
• 1-2 thumbs of fats

Pre-Game/Training Meal 1-2 Hours Prior

• 1-2 palms of protein
• 1-2 thumbs of fat

Post-Game/Training Meal

• 1-2 Palms of protein
• 1-2 cupped palms of carbohydrates
• 1-2 thumbs fat

Supplements

Lean Muscle Mass Gain

 Amino Acids or BCAA’s

• 1 scoop of Amino Acids mix with water pre-weight training session
• Can mix amino acids into a shake with other foods like berries and nut butters to create a super shake

Whey Protein

• 20-25g of protein, post training or weight training session
• Mix with other foods into a shake, to create a super shake
• Add Glutamine to enhance recovery

*NOTE: Can have both Whey and Amino Acid shakes post workout, spread it out into the evening, about 1-2 hours apart or choose one

Pre-Game/Training Supplement Stack

• Creatine
• Beta-Alanine (some supplements come with Creatine)
• B-Vitamin Complex
• R-ALA

Recovery Stack

• Probiotics
• HMB
• Amino Acids