STRENGTH & CONDITIONING 
                                   NUTRITION GUIDELINES FOR STUDENT ATHLETES 
                                              
              
              
              
              
              
              
              
                           Madera Coyote Athletics: 
                  Performance Diet & Nutrition Guidelines  
                                           
                         By Coach Bonner D. Cunnings 
               (Adopted from the Stanford Football Nutrition Guidelines 2007) 
              
              
                                              
              
              
              
              
              
              
              
              
              
              
              
              
              
              
              
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                        STRENGTH & CONDITIONING 
                                 NUTRITION GUIDELINES FOR STUDENT ATHLETES 
                                       
            
            
             Body style 
              
             Your Nutrition Plan should be based on your Somotype (body style) and its specific 
             needs. Not every human fits exactly into these categories, but typically there are 3 
             basic body types: the Ectomorph, the Mesomorph, and the Endomorph.  
              
             The Ectomorph usually has difficulty gaining weight and muscle growth takes much 
             longer to achieve and maintain. The ectomorph is very lean with little body fat, so 
             they must add more calories to their diet to put on mass. Typically they are able to 
             consume a much higher percentage of Carbohydrates in their daily diet. By adding an 
             additional 500-1000 calories per day, spread out over 5-6 meals, the ectomorph will 
             be able to achieve weight gain. Calorie/Nutrient dense foods such as Fruit (dried or 
             fresh), Nuts & seeds (and other good fats) must be consumed regularly. 
             The Mesomorph has little trouble gaining or losing weight and possesses the ability to 
             rapidly pack on muscle mass. These body types have little problem being under or 
             overweight. The mesomorph should focus on a maintenance diet that is well rounded 
             in order to maintain optimum health, and not fall into the common trap of 
             complacency. Plenty of Vegetables, Fruit and Nuts/Seeds must be consumed to avoid 
             the breakdown of the body with sickness or disease. Protein intake at each meal is 
             critical to insure a continual pattern of muscle growth. 
             The Endomorph is usually characterized by a soft, round body and large stature. This 
             individual has trouble losing weight but usually gains muscle rather easily. The 
             endomorph tends to be heavy with a high percentage of body fat and muscle. They 
             must never allow the body to be accustomed to using Carbohydrates as the primary 
             fuel, when the objective is to switch the metabolism to prefer fat.  Eating 5-6 meals a 
             day, high in protein & good fats, will maintain the metabolic rate. Most Calories 
             (especially carbohydrates) should be consumed early in the day, and mostly protein 
             should be eaten as the day progresses. Vegetables, fruits, and beans must be eaten 
             regularly to maintain fiber intake for proper digestion. 
            
                                                     
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                  STRENGTH & CONDITIONING 
                              NUTRITION GUIDELINES FOR STUDENT ATHLETES 
                             
         
          Goals of the Performance Diet 
          1.  A genuine, self-motivated commitment to improve your diet and lifestyle consistently. 
          2.   Plan your meals and snacks to make positive food choices that will help you perform and 
           achieve your goals. 
          3.  Choose balanced meals with a variety of wholesome foods that your body needs in order to 
           compete. 
          4.  Manage your overall lifestyle to prepare for aggressive training and championship 
           performance. 
        The Players 
           
        Carbohydrates 
        Simple definition: Potential Energy  
        Carbohydrates (i. e. “Carbs”) are the body’s preferred fuel source for basic functions and 
        intense training. They provide four calories per gram of carbohydrate consumed. For the 
        Ectomorph Carbohydrates should supply the majority of total calories consumed each 
        day, but should be avoided by the Endomorph. Carbohydrates can be either simple or 
        complex and will affect energy levels and performance differently depending on the 
        amounts of total carbohydrate, fiber and fat consumed. This proportion of nutrients and 
        the effect it has on overall blood sugar content is known as the Glycemic Index (GI) of a 
        food. Foods with a high GI will lead to a rapid spike in energy levels followed by a 
        drastic decline. Foods with a lower GI will provide a more steady supply of energy, 
        which can improve performance in practice and competition by sustaining energy levels 
        throughout the day. Low GI Carbs are the target Carbohydrate for the serious athlete. 
         
        Protein 
        Simple definition: Build & Repair 
        Protein is a combination of individual pieces (amino acids) that unite to form one 
        functional unit or “fiber” that will contribute to assembling an individual strand of 
        muscle. Protein can supply energy when carbohydrates or fat are not available, but this is 
        the last resort for the body. Protein can provide four calories per gram if necessary. 
        Adequate protein intake in the diet is critical to the recovery process following ALL 
        training, especially strength training. 
         
        Fat 
        Simple definition: Stored Energy 
        The largest and most efficient fuel source available to the body while at rest. Fat is an 
        essential nutrient that provides a feeling of satisfaction after a meal. Fish oils and 
        unsaturated plant sources (olive oil, avocado, coconut, seeds, nuts, etc) are the best. As a 
        reserve energy supply and compliment to carbohydrates, fat provides nine calories per 
        gram. Your body will strive to protect a specific amount of fat stores based on your 
        individual genetics. 
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                  STRENGTH & CONDITIONING 
                              NUTRITION GUIDELINES FOR STUDENT ATHLETES 
                             
         
        The Game Plan 
         
          1.  Schedule meal planning and nutrient timing to improve mood, increase energy, 
           and enhance performance 
          Eat breakfast within one hour of waking up everyday. Jump-start your metabolism 
          and fuel your body for the day. Eat small frequent meals early and often. Eat five to 
          six small meals each day, eaten every three hours. Drink water throughout the day. 
          Water should be consumed at every meal, before going to sleep, and when waking. It 
          is best to carry a water bottle with you. Make pre and post workout nutrition a 
          priority. You must plan your meals to fuel the demands of the day’s physical exertion. 
          If you are exhausted day after day you are not overtraining, you are not eating 
          correctly. Remember: to recover and rebuild the body you must supply nutrients 
          within the 30-minute recovery window after exertion. 
            
          2.  Choose balanced meals with a variety of foods that you like to eat and others you 
           know you need to eat. 
          Replace simple calorie dense carbohydrates (bread, noodles, white potatoes, white 
          rice, tortillas, sugar snacks, etc) with nutrient dense carbohydrates (specifically fruits 
          and vegetables).  Select a variety of colors for your fruit and vegetable choices. Select 
          wholesome foods that are not processed or packaged. Remember the rule: “If it comes 
          out of a package or can, it’s not best.” Eat fruits and nuts instead of chips, crackers, 
          and cookies. Control your portion sizes & limit obvious poor choices (such as fried 
          foods, soft drinks, and sweets). Have your favorite indulgences (dessert, pizza, fast 
          food, soft drinks) in moderation only once or twice in a week. Overall wellness and 
          freedom from sickness will be the result of choosing nutrient dense foods, regardless 
          of your Somotype (body style). 
           
          3.  Manage your overall lifestyle to avoid extremes and promote the development of 
           healthy habits. 
          Consistently average eight hours of sleep per night with a twenty minute power nap 
          during the day whenever possible. The importance of adequate sleep cannot be 
          overstated. Hydration is the foundation of your metabolism. Drink fluids on a 
          schedule- pre training, during training, and post training using the 2% rule. 
          Remember you are what you eat, and your body will not recognize processed food as 
          “food”! Your daily choices will determine your preparation to perform and your 
          ability to focus through to the finish. 
         
         
         
         
         
         
         
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