Nutrition Guidelines
A balanced diet (or total caloric intake) should resemble the following: at least 60-65% carbohydrates, 20-25% fat (healthy or “good” fats included), and 15-20% protein. It benefits the body’s metabolism for a person to eat 4-5 times per day, with 3 medium-sized meals complemented by a few snacks throughout the day.
Breakfast is indeed the most important meal (and should potentially be the largest), as you BREAK the [body’s] FAST of a 6-10 hour sleep cycle with no ingested nutrients. A substantial, balanced breakfast (fats included) can help set the body’s metabolism in motion for the rest of your waking hours.
Lunch should also be sufficiently large with a good supply of carbohydrates and protein, either to prepare your body for coming activity, or to recover after morning training sessions (in order to help the body quickly and effectively replenish muscle glycogen stores).
Depending on your activity timeline, dinner should be a few hours before bed, and while often a smaller meal, it should include proteins (fish is a good choice here) and vegetables combined with carbohydrates. A few snacks should be supplemented throughout the day to ensure that the body never goes for long periods without fuel (generally longer than 3-4 hours) during times when sitting for a large meal may not be possible, and a late-night snack can be a good option for any band members looking to add weight.
Importance of Carbohydrates (complex and simple)
Despite much of society’s efforts to avoid carbohydrates in adherence to unbalanced fad diets, it must be remembered that carbohydrates are the body’s primary energy source during exercise, and is the preferred fuel for most of its cellular metabolism.
There are two basic types of carbohydrates: simple and complex. Simple carbohydrates are primarily sugars, and are abundant in fruits, sports drinks and “empty-calorie” sweets. While such carbohydrate sources have a high glycemic index and can help with instant energy or quick short-term recovery, complex carbohydrates (starches such as bread and pasta grains, cereals, and vegetables with lower glycemic index) should make up the base of the athletes’ diet as a source of longer-lasting energy.
Foods and the Glycemic Index (GI) Scale
Another consideration often coming into play with carbohydrates is the glycemic index (GI) scale of foods. This index is simply a measurement of how quickly the food will increase your blood sugar, which indicates how efficiently energy can be supplied. For example:
High GI foods typically have a Glycemic Index of near 85 or above. These foods (often snacks) help to give a quick energy boost after periods of depletion, yet can often cause a rapid increase in blood sugar (followed by an insulin spike) that results in a “crash” afterwards when they are ingested by themselves. Excessive intake of High GI foods can create insulin insensitivity and cause a surplus of glucose (blood sugar) to be stored as fat.
Example High GI Foods: Candy, crackers, pretzels, doughnuts, raisins, carrots, potatoes, instant rice, French bread, enriched white bread, instant white rice, corn flakes, honey, syrup, sports drinks, pineapples (in syrup), cantaloupe, watermelon
Moderate GI foods are wide ranging in their composition and typically hold a Glycemic Index value of between 60-85. These food sources are often a good choice for fueling the body for a period of a couple of hours and provide energy relatively quickly without dropping energy levels shortly after ingestion.
Example Moderate GI Foods: Bran cereals, whole grain bread, oatmeal, shredded wheat cereal, Cream of Wheat, pasta, short-grain white rice, cous-cous, corn, Wheat Thins, bagels, graham crackers, Life cereal, blueberry muffin, banana, grapes, pineapple, orange juice
Low GI foods often contain lots of fiber and exhibit the lowest Glycemic Index numbers with values below 60. These low GI foods are marked by a very slow and gradual increase in blood sugar, and therefore energy release is moderated and budgeted gradually over longer time periods throughout the day.
Example Low GI Foods: Apple, peaches, pears, plums, orange, kiwi, applesauce, strawberries, blueberries, cherries, yogurt, milk, beans, brown rice, long-grain white rice, peanuts, grapefruit, tomato, broccoli
Most of the best aforementioned complex-carb options (especially whole-wheat choices) are high in vitamins and generally lower in fat. Regardless, the practice of cutting carbohydrates among band members is risky and should generally be avoided, as fatigue, lack of concentration, and poor recovery will likely result. Carbohydrates can also help the body retain water in addition to keeping energy up to combat exhaustion.
Many endurance athletes seeking to optimize their muscle glycogen (energy) stores will routinely “carb-load” at least 1 day prior to the competition, ensuring that at least 65-70% of their total caloric intake comes from carbohydrates.
“So can this practice be beneficial for marching band members?”
ABSOLUTELY! Not only can carbohydrate loading help to increase (and replace) available energy stores, but carbohydrates help the body to retain water.
Muscle Glycogen Repletion (following a full day of performing)
Body Weight (lbs) Post-session Carb grams Total Daily Carb grams
130 - 150 88 – 101 360 - 420
150 – 170 102 – 115 390 - 450
170 – 190 116 – 129 420 - 490
190 – 210 130 – 143 450 – 525
Foods for Carb Loading (still be careful to limit high calorie or high-fat options)
Mozzarella and American cheeses, grits, cornbread, tortilla chips, chocolate milk, quinoa, cous-cous, oatmeal, cream of wheat, fettucine alfredo, macaroni and cheese, tortellini, spaghetti, lasagna, beans and rice, peas, cheesy bean burrito, pizza, white bread rolls, hoagie rolls, tortillas, pitas, sweet potatoes, baked potatoes, mashed potatoes, stuffing, bagels, banana bread or homemade breads, muffins, Danish streudel pastries, milk, yogurt, vanilla ice cream/frozen custard, grape juice, orange juice, canned pineapples peaches (fruit cocktail), honey, Raisin Bran, Grape-Nuts, Cornflakes, low fat, high carb cheeses, raisins, dried apricots, carrots, cookies, pop-tarts, Coke.
The Skinny on Fats
Fats often get the bad rap because excess fat in the diet can quickly cause weight gain, and saturated or trans fats are known to cause related health problems. Indeed, total dietary fat (including healthy fats) should not make up more than 30% of total daily calories consumed. An individual seeking to lean out in a hurry can use the quick and easy “20% label” method - that is, simply place a zero behind the fat grams number on a foods label and determine if that amount exceeds 20% of its total calories. If so, the person might question if a better food alternative exists.
However, there are also a variety of “good” fats that our body desperately needs for optimum functioning (most of which can be found in certain plant, nut, oil, and fish sources). Monounsaturated and polyunsaturated fats such as omega-3 and omega-6 free fatty acids (most often found in certain plants) can all help reduce “bad” cholesterol, increase vitamin absorption, and aid the body’s anti-inflammatory and cardiorespiratory processes. Most people get enough omega -6 (linoleic) fats from a standard diet, while omega –3 (linolenic ) fats are harder to come by and best obtained in the oils of fresh fish. The dietary ratio of omega -6 to omega -3 consumed should not exceed 3:1, and fish oil supplements alone are not ideal as they may contain high levels of mercury.
Saturated and trans fats are strongly linked with “bad” cholesterol and heart disease. Saturated fats should make up less than 10% of your total daily intake, and has the largest effect on raising blood cholesterol (even more so than cholesterol listed on food labels, which only significantly affects 1 in 3 people). Several meat, dairy, and dessert options are often high in saturated fats, while certain fast -food items or food high in preservatives contain dangerous trans fats. When it comes to fat in the diet, moderation really is the key. Choosing lean meats (at least 95% fat-free; sometimes labeled “loin” or “round” cuts), low-fat dairy products, limiting fried or battered foods, creamy salad dressings, and gravies, and cooking with selected oils is recommended.
Monounsaturated Fats
Cashews, peanuts, pecans, macadamias, pistachios, almonds, walnuts, olives, avocados, olive oil, canola oil, peanut oil, sesame oil
Polyunsaturated Fats
Almonds, walnuts, sunflower seeds, sesame seeds, corn, soybeans, sunflower oil, corn oil, safflower oil, soybean oil, canola oil, mango fruits
Omega 3’s
Salmon, sardines, swordfish, trout, halibut, tuna, mackerel, herring, flaxseed, tofu, black walnuts, olive oil, canola oil, spinach, leeks
Omega 6’s
Cashews, peanuts, pistachios, pecans, walnuts, hazelnuts, sunflower seeds, pumpkin seeds, whole-grains, legumes, turkey, chicken , soybeans, sunflower oil, safflower oil, corn oil, avocado, flax, eggs, some mayonnaise, asparagus, mushrooms, eggplant
Saturated Fats
Mayonnaise, whole or 2% milk, ground beef or “ground chuck” red meats, butter, cream cheese, whipped cream, sour cream, full yogurt, granola, croissants, biscuits, pancakes, waffles, cornbread, hash browns, egg yolks, eggs benedict, pork sausage, bacon, gravy, some “candy bar-like” breakfast bars, salami, pepperoni, bologna, hot dogs, fettucine alfredo (cream sauce), lasagna, tortellini, manicotti, nacho cheese, goat cheese, blue cheese, cheddar, parmesan, Colby, Monterey Jack cheeses, coconut oil, palm oil, ranch dressing, fried or battered foods, chocolate, found in many baked goods to extend shelf life
The Importance of Proteins
Proteins (composed of several different amino acids) form the building blocks of an active individual’s strong and healthy body. Protein is essential to building and retaining muscle, but also to plays a huge role in transporting oxygen and producing hormones and enzymes for numerous body functions. Given a typical American diet, it should not take much effort for an to get the quantity of protein needed daily for muscle tissue repair and re-growth.
High-quality Protein Sources
Whey, Steak, Beef, Chicken, Roast turkey, Tuna, Fresh fish, Salmon, Pork, Veal, Milk (casein), Yogurt, Cottage cheese, Eggs, Brown/Red/refried beans, turkey/other lunch meats, peanut butter, nuts, sausage, bacon, tofu, soy
Lean Protein Sources
Rotisserie/grilled chicken, soy, low-fat/Greek yogurt, egg whites, shrimp, tuna, Salmon & fresh fish, loin or round cuts of beef, lean slices of smoked turkey, roast beef, ham. Turkey salami, Oatmeal, peas, hummus, baked tortilla chips, pork tenderloin, quinoa, brown rice, non-fat milk, Black/Kidney/Lima/Navy beans, skim mozzarella, low-fat cottage cheese
Alcohol
In addition to being a diuretic (causes the body to rid itself of needed water), alcohol is a lingering depressant that can have numerous negative effects on marching performance (ex: coordination, balance, reaction time, strength, etc.), muscle breakdown, and body temperature regulation. Alcohol is also very calorie dense at 7 calories per gram, closer on that scale to fat than is protein or carbohydrates, and may thereby serve as an accomplice to unnecessary weight gain, especially to a person trying to lean out. It is also a poor source of carbohydrates.
Dietary Supplements
Despite representing a multi-billion dollar sales industry, most nutritional supplements and diet pills are largely unproven (and not FDA regulated) with marginal effects. Despite their convenience and label claims, most supplements will never match the benefit of the combined nutrients that you can get from real food, which means they are less likely to be absorbed and utilized by the body. I like to think of supplements as representing the tip of the iceberg with nutrition – while they are always highly visible and advertised, it is far more important to focus on the much larger part beneath the surface (which is a standard diet comprised of a carefully balanced combination of macronutrients from natural foods).
While there are some people who might benefit from multivitamin or mineral supplements because of a deficiency in their diet, if your usual daily intake incorporates a solid variety of healthy foods, you should be getting sufficient quantities of most of the needed vitamins and minerals. Also, basic multivitamin or mineral supplements do not contain fiber or sufficient qualities of antioxidants.
Disordered Eating
Some student-athletes may reach a dangerous level of pre-occupation with their physical appearance and how it relates to their diet or exercise habits. Because of their activity level and daily energy needs, marching band members must also be aware of these dangers. Females are more at risk to suffer from these disorders, such as anorexia nervosa or bulimia nervosa. These are damaging conditions characterized by repeated cycles of restricting intake, binging and then purging the small amounts of food eaten (anorexia); or recurrent episodes of binge eating and purging and resorting to means like laxatives, diuretics, or excessive exercise to compensate (bulimia). Some warning signs of these disorders might include a reoccurring pre-occupation with food, self-induced vomiting, failing to maintain a normal range of body weight, or the absence of at least three consecutive menstrual cycles. This latter symptom is often seen in combination with disordered eating and bone loss and commonly referred to as the “female athlete triad” – often capable of causing negative semi-permanent changes to the bodies of women who have competed in sport. Any individuals with symptoms of eating disorders should be referred to a specialist. This cannot simply be corrected by providing the afflicted person with nutritional info, as any person with an eating disorder has already become an expert about the nutritional content of food, as well as its digestion and absorption tendencies.
Vitamins - These extra-important substances (vitamins A, C, D, E, K, and B vitamins) don’t contain calories, but help keep your body in a state of optimum health and performance by boosting the metabolism and immune system, functioning as antioxidants, providing energy, etc.
Minerals – These substances (such as iron, zinc, calcium, magnesium, potassium, phosphorus, etc.) are micronutrients necessary to keep the body strong and to keep its various systems functioning efficiently.
Super-Healthy Snacks
Strawberries, Kiwi, Plums, Raisins, Almonds, Cashews
Yogurt w/ blueberries, and peach, apple, or pear slices
Orange Juice, Grapefruit Juice
Carbohydrates
Brown rice
Whole wheat pastas
Whole wheat pitas
Whole wheat or 9-grain bread
Quinoa (high in protein)
Cous-Cous (also high in protein, eat in moderation)
Proteins
Tuna
Salmon
Egg whites
Black beans, kidney beans
Vitamins & Minerals (use olive oil or at least canola oil if cooking veggies)