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Speed
(SAQ)
Training
Camps, Speed Training Programs and Speed
Training Clinics
Omega Speed
Training Programs, Speed Camps and Speed, Agility,
& Quickness Clinics
are the edge that every young athlete is looking
for. Omega Speed Training gives young
(elementary, middle-school, high school and college)
athletes the confidence
that no other Speed Training Program, Speed Training
Camp or Speed Training Clinic can give them. Participants
are taken through some of the newest techniques to help
enhance their physical abilities as athletes.
Omega
Speed Training Programs, Speed Camps and Speed Clinics will allow all young athletes to increase in
speed, power, agility, reaction and quickness.
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Speed
Training and Strength and Conditioning Programs,
Speed Training Clinics, Speed Training Camps Used and
Endorsed by the 2008 Bear River Junior Bruins
Football Program
Speed Training Clinics, Speed Training Camps and
Speed Training Programs
Used and Endorsed by the Bear River Recreation and
Parks District
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NUTRITION FOR TEENAGE ATHLETES
By: Coach Pete
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"Coach Pete
with Omega Speed Training
has helped me grow as an athlete. The speed training
programs, and speed training camps were awesome! In the strength and
conditioning programs that were given by Omega
Speed Training - I have seen a
ton of improvement in a short period of time.
Omega Speed Training workouts are the best and I look forward to
coming to the gym to workout because I know the
workout I am now doing is getting big results.
I can't thank Coach Pete with Omega Speed
Training enough, he knows his
stuff when it comes to speed training and knows how to work with a variety of
people. He is the man - thanks Coach
Pete!"
~ Nick C, SAC State
football
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One of the keys for teenager
athletes to have athletic success is nutrition. Nutrition is what gives us the
raw materials for recuperation, energy, and muscle growth so having the proper
diet plan is essential. Without a good diet, your dreams of achieving your
athletic goals will never be reached.
In order to lose body fat and achieve good gains in muscle mass and strength, your nutrition
program needs to provide your body with quality nutrients in the form of
carbohydrates (which serve to provide energy), proteins (which provide the amino
acids to repair muscle tissue and other tissues in the body), good fats (which
support healthy hormonal production) and finally water (as most of your body is
made up of water).
I am continuously asked by parents, coaches and athletes what type of diet
should their young athletes be on. Below is a list of foods that will
fulfill the young athlete's macro-nutrient needs. I have also
included a sample meal plan for male teenager athletes and female teenager
athletes that you can use as a template.
CARBOHYDRATES
There are two types of good carbohydrates:
Complex Carbohydrates and Simple Carbohydrates.:
COMPLEX CARBOHYDRATES:
Starchy Complex Carbohydrates
Each of the following Servings has approximately 40 to 50 grams of
carbohydrates:
1. Oatmeal (1 cup dry)
2. Sweet potatoes (8 oz baked)
3. Potatoes (8 oz baked)
4. Rice (1 cup cooked)
5. Pasta (8oz cooked)
6. Corn (1 cup canned)
7. Peas (2 cups cooked)
Fibrous Complex Carbohydrates
Each serving equals approximately 6 grams of carbohydrates.
1. Broccoli (1/2 cup raw)
2. Carrots (1 cup raw)
3. Cauliflower (1/2 cup raw)
4. Green beans (1/2 cup raw)
5. Lettuce (5 cups raw)
6. Mushrooms (3/4 cups raw)
7. Pepper (1/2 cup raw)
8. Spinach (3-1/2 cups raw)
9. Zucchini (1 cup raw)
SIMPLE CARBOHYDRATES:
Each serving approximately equals 20-25
grams of carbohydrates.
1. Apples (1 apple)
2. Bananas (1 banana)
3. Grapefruit (1 grapefruit)
4. Grapes (22 grapes)
5. Oranges (1-1/2 orange)
6. Pears (1 pear)
7. Pineapple (3/4 of a cup)
GOOD
PROTEIN LIST
Each serving size equals approximately 35-40
grams of protein.
1. Egg whites (10 egg whites)
2. Chicken breast (cooked, skinless and
boneless: 6 oz)
3. Turkey (cooked, skinless and boneless:
6 oz)
4. White fish (6 oz).
GOOD
FAT LIST
Each serving (1 Tablespoon) equals
approximately 14 grams of fats.
1. Extra Virgin Olive Oil (preferably
from can)
2. Organic Flaxseed Oil (which needs to be refrigerated at all times).
SAMPLE DIET FOR TEENAGE MALE ATHLETE WITH A
NORMAL METABOLISM
MEAL 1
First thing in the morning before departing to
school.
- 1 cup of oatmeal
- 1 piece of fruit (ie. apple)
- 10 egg whites
- 1/2 tablespoon of flaxseed oil.
- Multi-Vitamin/Mineral
- Vitamin C (1000 mg)
MEAL 2
Between 9am to 9:30am as you change classes
- 30 grams of protein (consider a protein bar)
MEAL 3
Lunch time between 11:30am and 12:30pm
- 1 cup of brown rice
- 1 Serving of Vegetables (green beans,
broccoli, asparagus)
- 5 ounces of cooked Chicken
- Vitamin C (1000 mg)
MEAL 4
Between 2:30pm and 3:30pm
1. 30 grams of protein (consider a protein bar)
MEAL 5
Between 5:30pm and 6:30pm
- 8 ounces of baked potatoes
- 1 Serving of Vegetables (green beans,
broccoli or asparagus)
- 8 ounces of White Fish
- 1/2 tablespoon of flaxseed oil
- Vitamin C (1000 mg)
MEAL 6
Between 8pm and 9pm
1. 30 grams of protein (consider a protein
bar or protein shake)
WATER THROUGHOUT THE DAY!
DRINK YOUR BODYWEIGHT X 0.66 IN OUNCES
THROUGHOUT THE DAY
AMOUNT OF PROTEIN
Clinical studies
performed on hard training athletes have shown that you can safely consume and
absorb 1.27 grams of protein per pound of bodyweight per day with no changes to
normal kidney function. In fact, these athletes did not even get into an
anabolic (muscle growth) range until their protein intake approached 1 gram of
protein per pound of bodyweight.
SAMPLE DIET FOR TEENAGE FEMALE ATHLETE WITH A
NORMAL METABOLISM
MEAL 1
First thing in the morning before departing to
school.
- 1/2 cup of oatmeal
- 1 piece of fruit (ie. apple)
- 5 egg whites
- 1 teaspoon of flaxseed oil.
- Multi-Vitamin/Mineral
- Vitamin C (1000 mg)
MEAL 2
Between 9am to 9:30am as you change classes
- 15 grams of protein (consider a protein bar)
MEAL 3
Lunch time between 11:30am and 12:30pm
- 1/2 cup of brown rice
- 1 Serving of Vegetables (green beans,
broccoli, asparagus)
- 3 ounces of cooked Chicken
- Vitamin C (1000 mg)
MEAL 4
Between 2:30pm and 3:30pm
1. 15 grams of protein (consider a protein bar)
MEAL 5
Between 5:30pm and 6:30pm
- 4 ounces of baked potatoes
- 1 Serving of Vegetables (green beans,
broccoli or asparagus)
- 4 ounces of White Fish
- 1 teaspoon of flaxseed oil
- Vitamin C (1000 mg)
MEAL 6
Between 8pm and 9pm
1. 15 grams of protein (consider a protein
bar or protein shake)
WATER THROUGHOUT THE DAY!
DRINK YOUR BODYWEIGHT X 0.66 IN OUNCES
THROUGHOUT THE DAY
AMOUNT OF PROTEIN
Clinical studies
performed on hard training athletes have shown that you can safely consume and
absorb 1.27 grams of protein per pound of bodyweight per day with no changes to
normal kidney function. In fact, these athletes did not even get into an
anabolic (muscle growth) range until their protein intake approached 1 gram of
protein per pound of bodyweight.
A big smile to you.
Coach Pete
©Copyright
2007 Omega Fitness Quest ©Copyright 2007 Omega Speed
Training. All Rights Reserved.
If you have
any questions and/or need any additional information,
please don't hesitate to contact Coach Pete at
coachpete@omegafitnessquest.com |
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2007 Omega Fitness Quest ©Copyright 2007 Omega Kids
Fitness Quest. All Rights Reserved.
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3 hours
& you will be moving faster & more explosively!