FOODs FOR sTREnGTH AnD - LeagueAthletics.com
One for all.
foods for strength and
COACHES’ EDUCATION PROGRAM LEVEL 2 ONLINE COURSE
POWER
2 Information courtesy of Jacquie Berning, Ph.D. ©2007 US Lacrosse Coaches’ Educaton Program
ing
TRY the following eating pattern to increase muscle size and strength while weight train-
but rather extra calories need to be coming from a wide variety of foods.
CONTRARY to what many athletes believe, excess protein does not have to be consumed,
BUILDING strength requires athletes to weight train and fuel their bodies with the right foods and fluids. Knowing how much protein to eat and when to eat are the keys to becoming stronger
foods for strength and power
Eat within 1 hour of waking up Grab a piece of fruit or juice in between breakfast and lunch Eat a variety of foods at lunch Snack before practice Eat as soon as possible after practice or a game Eat a healthy snack before bedtime
3 Information courtesy of Jacquie Berning, Ph.D. ©2007 US Lacrosse Coaches’ Educaton Program
• • • • • •
Do not skip meals. Athletes need to eat every 3 to 4 hours to build muscle. Make sure you:
ALL DAY FUELING
foods for strength and power
4 Information courtesy of Jacquie Berning, Ph.D. ©2007 US Lacrosse Coaches’ Educaton Program
• Protein foods such as meat, poultry, fish, eggs, dairy, nuts, soy, and beans should be included but should only occupy 1/3 of the athletes plate • Carbohydrate foods like whole grain breads and cereals, rice, pasta, and fruits and vegetables should occupy 2/3 of the athletes plate
Athletes need a wide variety of foods to build muscles. Protein is necessary to build muscle, however carbohydrate are necessary to provide the fuel to lift heavier weights. A combination of both protein and carbohydrates should be included in a strength training diet.
WHAT TO EAT
foods for strength and power
5 Information courtesy of Jacquie Berning, Ph.D. ©2007 US Lacrosse Coaches’ Educaton Program
• Cranberry juice- which has more calories than orange juice (170 vs. 120) • Granola-which has more calories than bran flakes (780 vs. 200) • Bananas-which have more calories than apples (170 vs. 100) • Corn-which has more calories than green beans (140 vs. 40) • Bean soup-which has more calories than vegetable soup (130 vs. 80)
• Athletes who want to gain lean muscle mass need to lift and eat more calories throughout the day, not at just one meal • Select higher calorie foods like:
TIPS FOR GAINING LEAN WEIGHT
foods for strength and power
foods for strength and
COACHES’ EDUCATION PROGRAM LEVEL 2 ONLINE COURSE
POWER
2 Information courtesy of Jacquie Berning, Ph.D. ©2007 US Lacrosse Coaches’ Educaton Program
ing
TRY the following eating pattern to increase muscle size and strength while weight train-
but rather extra calories need to be coming from a wide variety of foods.
CONTRARY to what many athletes believe, excess protein does not have to be consumed,
BUILDING strength requires athletes to weight train and fuel their bodies with the right foods and fluids. Knowing how much protein to eat and when to eat are the keys to becoming stronger
foods for strength and power
Eat within 1 hour of waking up Grab a piece of fruit or juice in between breakfast and lunch Eat a variety of foods at lunch Snack before practice Eat as soon as possible after practice or a game Eat a healthy snack before bedtime
3 Information courtesy of Jacquie Berning, Ph.D. ©2007 US Lacrosse Coaches’ Educaton Program
• • • • • •
Do not skip meals. Athletes need to eat every 3 to 4 hours to build muscle. Make sure you:
ALL DAY FUELING
foods for strength and power
4 Information courtesy of Jacquie Berning, Ph.D. ©2007 US Lacrosse Coaches’ Educaton Program
• Protein foods such as meat, poultry, fish, eggs, dairy, nuts, soy, and beans should be included but should only occupy 1/3 of the athletes plate • Carbohydrate foods like whole grain breads and cereals, rice, pasta, and fruits and vegetables should occupy 2/3 of the athletes plate
Athletes need a wide variety of foods to build muscles. Protein is necessary to build muscle, however carbohydrate are necessary to provide the fuel to lift heavier weights. A combination of both protein and carbohydrates should be included in a strength training diet.
WHAT TO EAT
foods for strength and power
5 Information courtesy of Jacquie Berning, Ph.D. ©2007 US Lacrosse Coaches’ Educaton Program
• Cranberry juice- which has more calories than orange juice (170 vs. 120) • Granola-which has more calories than bran flakes (780 vs. 200) • Bananas-which have more calories than apples (170 vs. 100) • Corn-which has more calories than green beans (140 vs. 40) • Bean soup-which has more calories than vegetable soup (130 vs. 80)
• Athletes who want to gain lean muscle mass need to lift and eat more calories throughout the day, not at just one meal • Select higher calorie foods like:
TIPS FOR GAINING LEAN WEIGHT
foods for strength and power
