Boot Camp Blast
Introduction: Athletes need fuel to perform. Food serves many purposes however, first and foremost, food is converted to the energy which fuels every cell in our body. Get Trackin’ serves as the first step to identify how much total fuel your body needs each day. Measuring daily caloric intake is not an exact science however, tracking food and beverage consumption for a few days will provide sufficient information to determine which nutrients require adjustment to meet your personal performance goals.
Background: The term “Calorie” refers to the amount of energy the body obtains through food and beverages. The amount of calories needed each day varies based on age, gender, height, weight, physical health and individual activity levels. Carbohydrates, fats, and proteins in food provide different calories levels and support different functions in the body which will be discussed in detail over the course of this program.
Week One Summary
Identify differences in energy intake vs. recommended
Pinpoint foods groups which are over or under consumed
Note: Participants must track for a minimum of
3 to 4 days to obtain realistic results.
Meet calorie goal within 5 to 10% of recommended range.
Get TRACKIN’ Detailed Instruction
Each participate will determine how much fuel their body needs in terms of total calories, carbohydrates, fats, and proteins by tracking all food and beverage intake for 3 to 4 days. You may use any application you choose to track food and beverage consumption however, Cookin’ up Fitness will provide instruction from USDA SuperTracker site. Instructions on how to use the USDA SuperTracker can be found in steps 1 through 8 of the step-by-step instructions; click here to access those.
Week 1 Tip: The first step in Get TRACKIN’ is to determine how close the participant’s average energy (aka calorie) intake is to the recommended amount. This 3-4 day food log will serve as an estimate to identify areas which require adjustment. Information from this log will be used to populate the SportFit Nutrition Plan (available here) that is to be used throughout the five weeks of this program.
Additional Links to support your nutrition transformation
10 Tips to build a healthy meal:
This link provides 10 Tips on how to build a healthy meal. Choose 1 to work on this week.
Fruit and Vegetable Nutrition Data Base:
This site provides great information and tips on nutritional benefits of fruit and vegetables as well as storage and handling tips.
What fruit and vegetables are in season?
Knowing what fruit and vegetables are in season will not only save you money but increase the nutrients consumed because many of them may be locally grown providing greater nutritional value.