Nutrition - Eating for Health

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Nutrition - Eating for Health

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Adequate and appropriate nutrition is important for the health and performance of young athletes. Exercise involves the repeated breaking down of tissue and then rebuilding it "better" than it had been previously. Eating the right amount of the right food is imperative to this rebuilding process. Listed below are a few strategies to finding the right food.

Avoid processed or enriched foods i.e. enriched = processed
Shop on the "outside" of the grocery store where fresh, "whole" foods such as fruits, vegetables, meats and dairy can be found, thus avoiding the highly processed foods, generally found in the aisles of the store
Frozen fruits and vegetables retain more nutrients than much better than canned.
Eat foods of a variety of colors each day. The different colors of foods indicate they contain different nutrients.
A well balanced diet for young athletes should primarily be carbohydrates for energy.
Choose nutrient dense carbohydrates such as whole grains, pasta, fruits and vegetables and avoid energy dense carbohydrates such as candy, cookies and foods with added sugar, fructose, etc.
Include a moderate amount of proteins as children and athletes need a greater amount of proteins than adults and non-athletes to assist in the rebuilding of tissue.
Fats, preferably unsaturated fats, are necessary in small to moderate amounts well.
Avoid partially hydrogenated oils, otherwise known as trans fats. The government allows a products to say 0g of trans fat even if it contains the very unhealthy partially hydrogenated oils, so read ingredient labels carefully.
Vitamins and minerals are necessary in small amounts. Best sources are in fruits and vegetables. Supplements may be okay, but check with your doctor first.
Avoid fad diets.
Food preparation is important to maintain nutrients so you should minimize the amount of fried foods in your diet. Steam food rather than boil it.

EAT HEALTHY!

Nutrition - Eating for Competition

Health Tips from John Muir Health

There are special nutritional considerations for athletes before and after exercise and competition. Pre-game meals should be eaten 3 - 4 hours before the start of competition. If you eat only one or two hours before competition the body will still be using energy to digest the meal; energy that can't be used for exercise. The meal should be foods that the athlete normally eats so you don't create an upset stomach. With that in mind, the meal should be primarily complex carbohydrates with only moderate amounts of proteins and minimal fats because proteins and fats take longer to digest. Also avoid sugary foods that will cause a spike and then a decrease of blood sugar. Remember that water should be consumed at this time, as well as several times between the meal and the start of competition. Avoid caffeinated and carbonated beverages that will cause dehydration. After practice or competition, you should eat as soon after the end of the activity as possible. The sooner you eat the more nutrients your body is able to absorb.


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