MUHLENBERG​COLLEGE

"Foods and Fluids For Strength Training"

Gatorade Sports Science Institue

 

Building strength requires athletes who power lift, body build, or weight train to fuel their bodies with the right foods and fluids. Knowing how much protein to eat or how to stay properly hydrated can be the keys to success. 

 

 

 

 

"Sports Nutrition Un-Plugged"

Felicia D. Stoler, DCN, MS, RD, FACSM

 

Fluid needs are an important aspect of sports performance – for maintaining body temperature, blood pressure, circulation of oxygen, glucose, etc. Replenishment of fluids/water is 16-24 fl oz for each pound of body weight lost during exercise. Electrolyte replenishment is based upon the extent of sweat loss.

 

 

 

 

"Power Food Switches"

University of Arizona

 

Includes a summery of which foods to switch to in order to be a healthier athlete.

 

 

 

 

"Smart Fast-Food Choices"

Wesleyan University

 

Your going to eat fast food, make a smart choice.

 

 

 

 

 

"Recovery Nutrition"

Austrailian Sports Commission

 

Recovery is a challenge for athletes who are undertaking two or more sessions each day, training for prolonged periods, or competing in a program that involves multiple events.  Between each work-out, the body needs to adapt to the physiological stress.  In the training situation, with correct planning of the workload and the recovery time, adaptation allows the body to become fitter, stronger and faster.

 

NEW: Game Breaking Nutrition

University of Virginia: Randy Bird

 

Competetion at the collegiate level is often so close that it comes down to fractions of a second, a few inches, or a single yard. Proper nutrtiton can help you go the extra step.

 

 

 

 

 

"On the Road Again...How to Choose High-Performance Foods When Traveling"

Wesleyan University

 

Eating on the road can pose a challenge for athletes striving to maintain a training diet that has adequate energy, carbohydrate, protein and fluids. Here are some guidelines for choosing high-performance foods and fluids while traveling

 

 

 

 

"Adding Weight: What It Takes To

Put on Muscle"

University of Arizona

 

There are four fundamentals essential to adding lean body mass:

1. Eat more calories.
2. Get and stay well-hydrated for clear, pale urine.     Drink throughout the day.

3. Get 7-8 hours restful sleep regularly
4. Follow a rigorous program of resistance

    training.

 

 

 

 

"Nutritional Guidelines for Female Athletes"

Columbus State Community College

 

Nutrition is a very important part of a balanced strength and conditioning program. It is very important for you to maintain a balanced diet in order to reach your full potential. 

 

 

 

 

"Fluids"

Iowa State University

 

Do you pass by water stations in road races or skip water breaks during practice because you are not thirsty? Have you ever felt fatigued, dizzy, or cramps while exercising in hot weather?

If you answered "yes" to either of these questions, read on to learn how important fluids are for optimal health and performance.

 

 

 

 

 

 

"Protein"

Iowa State University

 

The body's primary building block for muscle, bone, skin, hair, and many other tissues is protein. Over 10,000 different proteins are found and needed in the body for maintaining life. In fact, after water has been excluded 75 percent of your body weight consists of protein.

 

 

 

 

"Training Diet"

Iowa State University

 

You just got a new sports car that requires high octane fuel to run at optimal speed. Would you buy the cheapest gas you could find? Many athletes are concerned about what to eat before, during, and after exercise to optimize their 'sports car'. And rightly so, nutrition plays a very important role in enhancing and optimizing performance.

 

 

 

 

"Eating Before Exercise"

Austrailian Sports Commission

 

Consuming food and fluid before exercise should be seen as an opportunity to fine-tune carbohydrate and fluid levels and to ensure you feel comfortable and confident.