Nutrition Guidelines
A balanced diet (or total caloric intake) should resemble the following: at least 6065% 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 “emptycalorie” 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 6570% 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)
130 - 150
150 – 170
170 – 190
190 – 210
Post-session Carb grams
88 – 101
102 – 115
116 – 129
130 – 143
Total Daily Carb grams
360 - 420
390 - 450
420 - 490
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)
Broccoli, Carrots
Asparagus
Green peppers, red peppers
Mushrooms, Green Peas
Spinach
Fiber
Your body needs at least 25-30 grams of fiber (found primarily in whole grains and leafy
greens, as well as some nuts, beans, and fruits) each day to ensure optimal function of your
gastrointestinal (GI) tract. Fiber can also help lower cholesterol, control blood sugar, and
promote bowel movements. Furthermore, soluble fibers can also help dietary fat pass
through the gastrointestinal (GI) tract unabsorbed.
Immune-boosting Foods
Many of the following foods contain vitamins A,C,E as well as iron and zinc and can help to
eliminate free radicals and toxins in the body (which lead to immune system breakdown.)
A weakened immune system leading to bouts of sickness is a serious concern for any
member of a large marching band, where members are frequently grouped together tightly
and may also share instruments. While chocolate, excess sugar and fats, alcohol, lack of
sleep are known to have negative effects on the immune system, there are also several
foods listed below that help to increase a person’s immune response:
Foods that can strengthen the immune system
Lean beef
Yogurt (contains probiotics)
Omega -3 essential free fatty acid sources (flax, fish, almonds, olive oil)
Whole Grains
Orange Juice
Mango Juice
Strawberries, kiwi, cantaloupe, blueberries
Broccoli, carrots, tomatoes
Red and orange bell peppers, mushrooms, garlic
Spinach
Green tea (contains polyphenols)
Losing weight or “leaning out”
First remember that weight loss through unhealthy dieting (usually water weight)
can be dangerous; the body maintains a balance for a reason. One problem with dieting
(for anyone) is that it is usually a temporary solution. Many individuals who dramatically
decrease their daily caloric intake will not be able to sustain this practice over the long
term, especially if they are an athlete burning lots of calories on a daily basis and are
therefore critically in need of energy. Furthermore, fad dieting can also ultimately cause
can binge eating (due to hunger) or slow down the metabolism. Fad diets (ex: Zone, Atkins,
South Beach, etc.) are founded on incomplete and temporary solutions, and often seek to
reduce one of the macronutrients that athletes need most – carbohydrates. Better
solutions might involve not restricting much-needed calories early in the day (ex: just
subsiding on low-calorie smoothies for breakfast, or a salad for lunch) while downsizing
dinner. Cutting carbohydrates and thereby losing energy is also counterproductive, as
satiety signals decrease when you are tired. Don’t skip meals or snacks, just downsize
them. Eat consistently throughout the day (7 days a week) at times when your body needs
fuel, not out of boredom, stress, or circumstance. Scale back p.m. calorie intake, and eat
breakfast.
These are several factors that will help ensure an active metabolism –
remember too that the body also expends extra calories just digesting food.
Of course, some diet modifications may prove very beneficial. As a general rule, try
not to eat two hours before bedtime. Try cutting out fast foods, soda, and empty calorie
snack foods. For some athletes, reducing fat intake to 25% of total calories may be
reasonable. Other steps might be to limit alcohol consumption, opt for whole grains, or
regularly consume lean meats (at least 95% fat-free) grilled or baked instead of fried or
battered. Don’t eat as much butter or gravy, choose red sauces instead of cream sauces,
and search for low-fat dairy foods. Prepare salads with reduced-fat dressings or
mayonnaise, and try to get more calories from fruits and vegetables, all the while making
sure that any lower calorie foods you substitute for are just as high in nutrients. Work to
exercise an hour a day (including resistance training) so that your muscles continue to
store lots of glycogen for energy. Another way to seriously increase caloric expenditure is
simple: RUN! Most individuals can burn around 600 calories by running for a half-hour,
and people above 200 pounds can burn nearly double that!
Other nutrition considerations for optimum performance
Before rehearsal practices and game day performances, avoid heavy, high-fat, caloriedense, or greasy foods, high-fiber or gas-producing foods, citrus fruits, or spicy foods
(remember that bread is the best way to fight the fire in your mouth if you make this
mistake!) This would include:
- No “heavy“ breakfast prior to morning rehearsal (greasy sausage or bacon, runny eggs,
heavy gravies or syrup, hash browns); rather, low GI breakfast
- No “heavy” lunch before afternoon rehearsal (within 1 HR of practice) ex. - greasy
burgers, potatoes or French fries, chocolate
Low Calorie Snacks
Yogurt w/blueberries
Strawberries, bananas, plums
Apple/applesauce
Peach, pear slices
Cottage cheese w/pineapples
Baby carrots
Grapes
White Tortilla chips
Wheat thins
Some cereals (ex. Life, Honey Bunches of Oats, Quaker Oat Squares)
Sunflower seeds
Pick-me-up Snacks
Oranges/Orange juice
Grape Juice, Pomegranate Juice, Fruit Punch
Sports Drink
Pineapple chunks
Cantalope
Watermelon
Kiwi
Jelly beans
Candy bar
Graham crackers
Honey-roasted peanuts
Pop-tarts
Raisins
Dates
“YOU ARE WHAT YOU EAT!”