Eagle Baseball Club Nutritional Guidelines

By Charles Slavik, NSCA-CPT-*D

President – Eagle Baseball Club, LLC

From The Slav’s Baseball Blog – Baseball 24-7-365

http://slavieboy.blogspot.com/

Eagle Baseball Club -Nutritional Guidelines

Metabolism

Your metabolism (body’s motor) is like a fire...it needs to be constantly fed fuel in order for it to burn hot. You need to feed on a regular and consistent basis, providing good nutrients for optimal energy levels and fat loss. Meals should be eaten every 2 1/2 to 3 1/2 hours through-out the day. Sometimes, meetings and other commitments get in the way, so strategies need to be implemented to counter act these events.

The macro-nutrients:

Fat is not the enemy.

Stay away from saturated fats (watch out for hydrogenated oils) and lean more towards the unsaturated like mono and polyunsaturated fat. These contain Omega 3 and 6 fatty acids that are essential to your health, lowering your cholesterol levels.

Eat protein at every meal.

When you look at your plate, go for 1/3 protein (chicken, fish, low fat beef), 1/3 starches (potato, brown rice, oatmeal, etc.) and 1/3 fruit or veggies. Protein supplementation is recommended, usually for your mid morning or afternoon snack. Besides using the amino acids and nitrogen to build muscle, protein also helps regulate insulin levels.

Be leery of sugars.

These include lactose (dairy products), sucrose, glucose, galactose, maltose, and fructose (the jury is still out on glycerin). LPL enzyme, a key that unlocks the muscle and fat cells, depends on insulin levels, so you want to keep yours at a constant level

Drink plenty of water

Take your current body weight, multiply it by .6, and you will get the number of ounces of water a day you should be drinking. Suggestions for you: drink out of a single container (say, a 4 L jug) or the same size container over and over.

Take a multi-vitamin and/or mineral.

Preferably, a time release variety. The world is too uncertain when it comes to food. You could buy 2 tomatoes at the grocery store, and they may contain different levels of minerals, vitamins and phyto-chemicals. Thanks to

pesticides and other crop enlarging techniques, our crops are getting bigger, but contain less of what we actually need.

Keep your food journal up to date and bring it every session.

I know it is a tedious task (and sometimes daunting), but hey, if you are serious about changing your life and lifestyle, then you can do this. Record: food, portion amounts and the time of day. This separates the ones that are serious and up to the task from the ones who are going through the motions (posers with a trainer).

Do cardio.

It is good for your heart and health, and it is important for fat loss. Remember, its’ not only cardio, but a total balanced package. For the best fat loss results, exercise before you eat breakfast in the morning or right after weight training. At both these times, your glycogen stores (energy in the muscles) are at its lowest, and the body is forced to go to its other stored energy source, namely fat, for energy. Can you say natural liposuction?

Resistance Training

You need to build as much lean muscle mass as possible. This is what stokes your metabolism and allows you to burn increased levels of fat. Women should not worry about bulking up, as they don’t usually have enough testosterone in their system to do this.

Read ingredients on packages.

First look at portion sizes. They are different on every product. Second, check out fat amount and types, carbohydrates and how much sugar is listed, and protein. Finally, check the ingredients and avoid hydrogenated oils, enriched, bleached or bromated flours and look for simple, short lists of the contents of the product.

Cook your meals weekly

Pick a day where you can spend a couple of hours preparing your food for the week. Be prepared to go a bit longer the first couple of times as you perfect your cooking technique. Cook in large quantities and store the food in your fridge so you have a quick and easy meal to eat during the week.

Finally, you need a supportive life style.

Everyone in your life close to you has to be on board to help you succeed, and you too can reciprocate this with him or her. After all, isn’t being healthy together and forever better for everyone?

Things you need to be successful: ·    Tupperware ·    Scale ·    Measuring cups ·    Cookware ·    1 gallon jug (or equivalent) ·    Multi-vitamin ·    Meal replacement protein powder ·    Meal replacement protein bars ·    Realistic goals ·    Iron-clad resolve

Nutritional Consultation

EAGLE BASEBALL CLUB NUTRITIONAL CONSULTATION NOTES Zig-Zag Weight Plan vs. Yo-Yo Dieting to Lose Weight

3 ways to lose Weight

·         Dehydration

·         Lose lean muscle mass

·         Fat loss

Fat Loss is the only acceptable method

Dehydration is not healthy, results in temporary weight loss only Losing lean muscle mass is counter to healthy lifestyle

3 Ways to lose Fat

·         Aerobic exercise or increased daily activity level

·         Reduced daily caloric intake

·         Combination of the two

There is a problem with all three methods. How to lose fat without also losing muscle tissue. It cannot be done

The solution: Lose Fat and Gain Muscle

Why do Diets Fail?

·         FDA recently cracked down on bogus weight loss claims by diet purveyors

·         95% of people who lose weight, gain it all back and usually more in time

·         No fat loss plan fits everyone (one size fits all approach)

·         100’s of different weight loss plans over last 50 years

·         As a nation, we are fatter than ever

·         Fitness clubs on every corner

·         Exercise equipment in most households

·           None of the weight loss plans PERSONALIZE fat loss

·           It would be too cost-prohibitive

·           Personalized planning is the key to success

·           The answer lies in an integrated approach, that matches and takes into account your:

Genetics                          Taste in Food

Biochemistry                  Metabolism

Current Health                Medical History

Psychology                     Financial Status
Your Personal Lifestyle

What Causes Obesity? What made you fat in the first place?

·           Lack of Physical Activity

·           Hormonal Factors

Zig Zag Diet Plan

·           Can’t lose weight unless your on a negative caloric balance diet

·           Can’t gain muscle tissue unless your on a positive caloric balance diet

·           You can’t lose fat and gain muscle tissue unless you alternate periods of +/- balance

·           It doesn’t matter if you’re trying to lose weight, gain weight or stay the same weight

RULE 1:

·           Eat 5-7 meals per day. Two to three is not enough.

·           Blood sugars are controlled and thus cravings.

·           You get protein in small amounts, which aids assimilation and supports growth and recovery.

·           Enzymes that support fat will be produced in smaller amounts, making your body less able to store fat

·           When you at infrequently, the body recognizes a “famine” situation and enzymes are produced in large quantities to swoop down and store fat.

RULE 2:

·           Remember the 3:2:1 Rule

·           Each meal should consist of 3 parts carbohydrates, 2 parts protein and 1 part fat

·           This is a guideline, not a hard and fast rule

·           Carbs are the bodies preferred energy source

·           4-4-9 Rule Protein and Carbs are roughly 4 calories/gram Fats are 9 calories/gram

RULE 3:

·           When you eat, ask yourself “What am I doing the next three hours?” and adjust your food intake accordingly. If you’re working out, increase intake, if you’re napping, decrease intake.

RULE 4:

·           Zig Zag your caloric intake

·           If you’re trying to lose fat or gain muscle

·           If your goal is to lose fat, restrict calories Monday through Friday and eat normally Saturday-Sunday

·           1) You’ll readjust your BMR upwards

·           2) You’ll support lean muscle tissue building

·           3) You’ll get a psychological lift-reward

·           4) Your fat storing enzymes are under control so you can go over once in a while

RULE 5:

·           Reduced intake of calories makes it impossible to get all the nutrients you need to support a healthy body.

·           Supplement with a good multi-vitamin

·           Supplement with protein

·           Periods of high stress training require above average intake of nutrients without a commensurate increase in caloric needs.

·           Reduce fat consumption in favor of protein, since fat cannot become muscle, only protein can

Does cutting calories result in fat loss?

·           1 pound of fat = 3,500 calories

·           So if you <500 calories=""> per day, you would lose one pound of fat per week?

·           Wrong: Much of the weight loss will come from Muscle Tissue, Not Fat

·           Why: Because the body tends to use excess muscle tissue for needed energy before it reclaims stored fat deposits

·           Therefore: you need to be patient with FAT LOSS and preserve or build muscle tissue first, you may in fact gain weight initially.

You need to INTEGRATE – Scientific Weight Training

Mild Aerobics, Cardiovascular Work Dietary Manipulation

Supplementation

COMMON WEIGHT REDUCTION STRATEGY AND RESULTS:

From:                                                                               To:

200 lbs.                                                            170 lbs.

30% Body Fat (60 lbs.)                                   30% Body Fat (51 lbs)

140 lbs. Lean Body Weight                             119 lbs. LBW

Net Result: 30 lbs. Lost Overall  = 21 lbs. Muscle Lost  +  9 lbs. Fat Lost (This is typical)

According to Congressional Investigation (FDA) into the fat loss industry, he’ll yo-yo back to 200 lbs. or more in 1-2 years.  (But watch what happens!!)

200 lbs. Total Body Weight

119 lbs. LBW

81 lbs. Fat 40.05% Body Fat

The same 200 lbs. body, but this time with 21 pounds more FAT and 21 pounds less muscle – NOT A GOOD DEAL!!

·           You’ll never gain the lean muscle tissue lost during the dieting process. (Yo-Yo Dieting)

·           Never attempt to gain or lose weight, look at body composition rather than the scale.

·           Goal s/b to Gain Lean Muscle Tissue and Lose Body Fat.

·           Muscle weighs more but fat takes up more space (think sponge vs. silver dollar)

·           Scales are now displaying BF% and BMI in addition to bodyweight

To Gain Weight:

·           +2 calories / pound of body weight to your daily caloric intake.

·           Mostly + protein and complex carbohydrates

·           5-6 meals per day

·           Goal s/b 1-2 pounds per month of BW gain

·           Employ the Zig-Zag Method for permanent loss over the Yo-Yo Method

To Lose Weight:

·                       - 2 calories per pound of bodyweight

·                       Calories reduced s/b from Fat not Protein or Carbs

·           Goal s/b 2 1/2 fat loss per month assuming your weight training to gain mass and upward BMR adjustments are and via employing the Zig-Zag method

To Stay the Same Weight and Gain Muscle:

·           Maintain the same caloric intake

·           Weight Train - Lose Body Fat %  and Gain LBM

·           BF% will decrease and Bodyweight will remain the same

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