BUFFALO FOOTBALL Strength and Conditioning

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1 BUFFALO FOOTBALL Strength and Conditioning Contents Page Nutrition Guidelines 2 Pre-workout Fuel 3 Recovery/Post-workout Fuel 4 Food Choices 5-6 Backpack Snack Ideas 7 Game Day Nutrition 8 Fast Food Restaurant Guide

2 BUFFALO FOOTBALL Strength and Conditioning Nutrition Guidelines 1) Always eat breakfast 2) Eat 4 6 meals per day 3) Protein should be included in each meal, this should come from low fat sources such as chicken, fish, turkey, eggs, low-fat or fat free dairy, and lean beef 4) A fruit and/or vegetable should be eaten each meal 5) Eat every 2-3 hours 6) Avoid high sugar products food or drink. This includes drinks such as Sunny-D or Kool-Aid and soda/pop. As well as foods like cookies, candy and ice cream. 7) Water should be your main drink of choice 8) Try to stay away from pre-prepared food whenever possible (fast food, pizza, frozen dinners) 9) Prepare food ahead of time is possible, this will help with last minute choices and settling for whatever is available. Understand that you are an athlete and not the average person 10) Get color onto your plate in the form of vegetables and fruits. 11) Bookend your workouts pre and post! Your workout is not complete until you eat! 2

3 BUFFALO STRENGTH & CONDITIONING Pre-Workout Fuel - Food Strength Training 1 sports bar ½ cup nuts + ½ cup raisins or craisins 1 yogurt Small bowl cereal 1 PBJ on wheat 16 ounces chocolate milk 1/3 meat sub Grilled cheese sandwich 3 eggs, 1 oatmeal packet 1 meal replacement shake Practice 3 cups Gatorade 2 cups Gatorade + banana 20 ounces juice + 2 Fig Newtons 1 sports bar + water 1 cup Gatorade + peanut butter crackers 1 apple + saltines + water Tortilla chips and salsa + water 3

4 BUFFALO STRENGTH & CONDITIONING Recovery/Post-Workout Fuel Supplements RTD shakes Protein powders mixed with juice, milk, smoothies, or sports drink Sports bars & fluids Real food Chocolate milk Sandwich & juice Trail mix & Gatorade Yogurt, granola bar, juice box 4

5 BUFFALO FOOTBALL Food Choices *Green Choice = ideal choice within moderation *Yellow Choice = ok choice within moderation *Red Choice = least ideal choice CARBOHYDRATES Green Yellow Red Acorn Squash All-Bran Cereal Baked Russet Potatoes Black Beans Apple Candy Butter Beans Baked Beans Cartoon Cereal Broccoli Banana French Bread Carrots Brown Rice French Fries Cherries Cheerios Golden Grahams Chick Peas Cream of Wheat Hashbrowns Cucumbers Fiber One Cereal Mashed Potatoes Egg Noodles Grapes Puffed Rice Egg Plant Green Peas Refried Beans Green Beans Multi-Gran Bread Sweetened Drinks Kidney Beans New Boiled Potatoes White Bread Lentils Oat Bran White Flour Lettuce Orange White Rice Mushroom Pita Bread Nectarines Raisins Whole Oatmeal Rye Bread Onions Special K Cereal Pears Sweet Corn Plums Sweet Potato Spinach Tortillas Split Peas Unsweetened Fruit Juice Summer Squash Yam Whole Grain Bread Whole Wheat Flour Whole Wheat Pasta Things to remember: 1. Incorporate fruits and vegetables when choosing carbohydrates. Put color on your plate! 2. Fresh produce is best. 5

6 BUFFALO FOOTBALL Food Choices *Green Choice = ideal choice within moderation *Yellow Choice = ok choice within moderation *Red Choice = least ideal choice PROTEINS Green Yellow Red Chicken Breast 2% milk 75% lean ground beef Cod 85% lean ground beef Bacon Egg Low-fat Cheese Beef or Pork Ribs 90% Lean ground beef Low-fat Pudding Chicken with skin Lean ground turkey Ricotta Cheese Fried Chicken Low-fat Cottage Cheese Skim Mozzarella Fried Fish Salmon Trimmed steak or pork Ham on bone Skim Milk Turkey Bacon or Sausage Ice Cream Skinless white turkey Regular Cheese Tilapia Whole Eggs Tuna Whole Milk Tuna in water Yogurt from skim milk FATS Green Yellow Red Almonds Natural Peanut Butter Butter Avocado Candy Olive Oil Coconut Oils Walnuts Coffee Creamer Fried Foods Low-fat Mayo Ranch Dressing Whipping Cream Whole Milk 6

7 BUFFALO STRENGTH & CONDITIONING Snack ideas to carry in your back pack, to have between classes, or take with you on road trips - Trail mix (nuts, cereal, dried fruit, chocolate chips) - Wheat bread sandwiches or subs with PBJ or meat/cheese - Dry Whole Grain Cereal such as Kashi, Wheaties, Raisin Bran Flakes, or Fiber One - Drinkable Yogurt - String cheese or cheese cubes - Fresh fruit Apples, bananas, oranges, grapes, blueberries or raspberries - Beef jerky - Applesauce (no sugar added) or a fruit cup - Nuts almonds, walnuts, cashews or pecans are your best choices - Granola Bars - Beans and rice (in Tupperware) - Bagel with sliced cheese - Yogurt-covered raisins or pretzels - Sports bars - Met-Rx RTDs 7

8 BUFFALO FOOTBALL Strength and Conditioning Game Day Nutrition Pre-game Meal Approximately 3 hours before competition select one choice 1. 2/3 size of regular meal 2. Quality carbs 3. Medium serving lean protein 4. Avoid high fat heavy foods, this includes heavy sauces 5. High antioxidant fruit or veggie 6. Salt 7. Fluids (no caffeine) Top-Off Energy Consume within the 1 hour mark if your stomach can handle it 30 grams of carbs 2 cups Gatorade ½ sports bar Banana, handful grapes or berries ½ bagel Graham crackers or goldfish Halftime Fluids Sports drink or water 3 cups is needed for every lb of bodyweight lost Carbs Sports drink Sports bar pieces Gummy fruit snacks Berries or grapes Pretzels Orange Slices 8 Post-game Consume as soon as possible after event Shake with a combination of Protein/Carbs/Fluids Recovery beverage Post Event Meal within 2 hours post competition, the sooner the better - Lean Meat Subs Non-breaded Chinese with rice Pasta with chicken, meatballs Roasted chicken with potatoes, veggies Cheese pizza Lean steak or beef, noodles, veggies Milkshakes (made w/ frozen yogurt) & Lots of appealing fluids

9 Food Recommendations Arby's The Five Best Choices 1) Chicken Cordon Bleu Sandwich - Grilled Contains more than 40 grams of protein with less than 20 grams of fat 2) Chicken Bacon & Swiss - Grilled Almost 40 grams of protein and less than 20 grams of fat 3) Sante Fe Salad w/ Grilled Chicken (Dressing NOT Included) Contains 25 grams of protein, 9 grams of fat and less than 25 grams of carbs, good for weight loss 4) Chicken Fillet Sandwich - Grilled Contains more than 30 grams of protein and less than 20 grams of fat 5) French Dip & Swiss Toasted Sub Close to 30 grams of protein and less than 20 grams of fat The Five Worst Choices 1) Cheddar Fries Contains very little protein, loaded with fat and carbohydrate, not a smart choice 2) Mozzarella Sticks It s fried cheese, enough said 3) Turkey Ranch and Bacon Sandwich Contains a lot of protein, however the large amount of carbohydrate and fat don t make it worth it 4) Onion Petals Contains large amounts of fat and carbohydrate with very little protein 5) Curly Fries Just like anywhere else, fries provide you with very little nutritional value The Worst Desert - Orange Cream Swirl Shake The Best Desert - Chocolate Chip Cookie The Best Weight Gain Food - Large Roast Beef Sandwich The Best Weight Loss Food - Sante Salad w/ Grilled Chicken The Best Breakfast - Ham, Egg & Cheese Sourdough The Worst Breakfast - Sausage Gravy Biscuit 9

10 Food Recommendations Burger King The Five Best Choices 1) Tendergrill Chicken Sandwich (without mayo) A great choice, more than 25 grams of protein and less than 10 grams of fat 2) BK Veggie Burger Contains over 20 grams of protein and less than 10 grams of fat, low in saturated fat as well 3) BK Big Fish Sandwich Much better than McDonald s fish filet, good amount of protein to fat 4) Tendergrill Chicken Garden Salad With 10 grams of fat and over 20 grams of protein, a good choice for weight loss 5) Original Chicken Sandwich (without mayo) Contains of 25 grams of protein and just over 15 grams of fat The Five Worst Choices 1) Triple Whopper with cheese and mayo It contains a lot of protein but much more fat, almost 85 grams 2) Fries Any size, contains a lot of fat and carbohydrate and almost zero protein 3) Onion Rings Similar to the fries, lots of fat and carbohydrate with little protein 4) BK Quadstacker Contains over 70 grams of fat, not a good way to get your protein 5) Steakhouse Burger Contains 60 grams of fat, not a good choice By cutting out the cheese and mayo you can lower the fat The Best Breakfast Sandwich - Double Croissan'wich w/ Ham, egg and cheese The Worst Breakfast - Double Croissan'wich w/ Sausage, egg and cheese The Best Desert - Dutch Apple Pie The Worst Desert - Oreo BK Sundae Shake - Chocolate/Strawberry The Best Weight Gain Food - Triple Whopper with NO cheese or mayo The Best Weight Loss Food - Tendergrill Chicken Garden Salad 10

11 Food Recommendations McDonalds The Five Best Choices 1) Premium Grilled Chicken Sandwich (Classic, Club, Ranch BLT) - These sandwiches are high in protein and low in fat, any of the three will work 2) Grilled Snack Wraps (Ranch, Honey Mustard, Chipotle BBQ) The wraps are high in protein and low in fat, any of the three will work 3) Premium Grilled Chicken Salads (Southwest, Asian, Bacon Ranch, Caesar) These chicken salads are all high in protein and low in fat 4) Quarter Pounder With more protein than fat, a good choice for those not concerned about weight 5) Hamburger Contains more protein than fat and is a good add on to a meal or for a snack The Six Worst Choices 1) French Fries Contains lots of fat and carbohydrates, very little protein. This is not a smart food choice. 2) Chicken McNuggets Don t let the chicken part of the name fool you, with more fat than protein its best to avoid 3) Chicken Select Premium Breast Strips The only thing premium is the cost, with more fat than protein they're basically McNuggets 4) Filet-O-Fish Contains more fat than protein and very little fish at all 5) McChicken There is more breading on this than chicken which means lots of fat and little protein 6) McRib Lots of fat and very little protein The Best Breakfast Sandwich - Egg McMuffin - High in protein, low in fat, makes a great breakfast on the go The Worst Breakfast - Deluxe Breakfast - Avoid completely nothing but fat and sugar The Best Desert - Fruit 'n Yogurt Parfait The Worst Desert - Shakes (vanilla, chocolate, strawberry) - tons of sugar, avoid The Best Weight Gain Food - Double Quarter Pounder w/ Cheese - Contains more protein than fat The Best Weight Loss Food - Premium Asian Grilled Chicken Salad - high in protein, low in fat and carbohydrate 11

12 Food Recommendations Taco Bell The Six Best Choices 1) Ranchero Chicken/Grilled Steak Soft Taco Contains less than 4 grams of fat and over 10 grams of protein 2) Gordita Supreme - Chicken Contains more protein than fat and a reasonable amount of carbohydrate, stay supreme though 3) Gordita Supreme - Steak Contains more protein than fat and a reasonable amount of carbohydrate, stay supreme though 4) Enchirito - Chicken Contains over 22 grams of protein and less than 13 grams of fat 5) Enchirito - Steak Similar to the chicken, 20 grams of protein and 14 grams of fat 6) Soft Taco - Beef The cheapest choice, 10 grams of protein to 9 grams of fat without overdoing the carbohydrates The Six Worst Choices 1) Fiesta Taco and Chicken Fiesta Taco Salad Loaded with fat and carbohydrates, just because it s a salad doesn t mean it should be eaten 2) Nachos Bell Grande Almost as bad as the Fiesta Taco salads, full of fat and lots of carbohydrate 3) Express Taco Salad Full of fat and carbohydrate, again, salads can be dangerous as well 4) Grilled Stuffed Burrito (beef, chicken, steak) With over 70 grams of carbohydrate, there are much better choices. 5) Zesty Chicken Border Bowl With more fat and carbohydrate than protein, the border's not the only thing you'll be running for 6) 7-Layer Burrito Although the fat content isn't bad, the amount of carbohydrate in this is plentiful Taco Bell as a whole will not get you on the fat content, but it is extremely easy to eat one s daily carbohydrate intake in one sitting. The Best Desert - Caramel Apple Empanada The Best Weight Gain Food - Chicken Enchirito The Best Weight Loss Food - Ranchero Chicken Soft Taco 12

13 Food Recommendations Wendy's The Six Best Choices 1) Ultimate Chicken Grill Sandwich With less than 10 grams of fat and over 25 grams of protein, a good choice for fast food 2)Chicken Caesar Salad Depending on the dressing, this salad can offer almost 30 grams of protein and less than 10 grams of fat 3) Spicy Chicken Fillet Sandwich Less than 20 grams of fat and almost 30 grams of protein. The best choice for a fried sandwich 4) Double Stack If you want a burger, this is your best choice. Less than 20 grams of fat and almost 25 grams protein 5) Grilled Chicken Go Wrap Calories are lower in this choice, 11 grams of fat and 17 grams of protein. 6) Chili One of the best sides around: fat content is low with descent sources of protein and carbohydrate The Five Worst Choices 1) Triple w/ Everything and Cheese Bad choice, almost 1000 kcal including 60 grams of fat and over 2000mg of sodium, avoid eating 2) Baconator - the name says it all :( A close second to the triple. Loaded with fat and sodium, high in protein but poor source 3) French Fries Fries offer no nutritional value and should be avoided 4) Chocolate Twisted Frosty w/ M&M's Loaded with carbohydrate which is all sugar, not a wise desert choice 5) Chicken Nuggets contains more fat that protein as well as a lot of sodium, the sauces provide a bad sugar source as well The Worst Side - French Fries The Best Side - Chili The Worst Desert - Chocolate Twisted Frosty w/ M&M's The Best Desert - Small Vanilla Frosty The Best Weight Gain Food - Ultimate Chicken Grill Sandwich The Best Weight Loss Food - Chicken Caesar Salad w/ balsamic vinaigrette 13