Fueling the human machine for optimal performance.Probably a third or more of our athletes depend upon the coach as their major source of nutritional information Sport scientists generally agree that the proper training and fueling of the human machine contributes greatly to athletic performance. Dr. Keith Wheeler, an outstanding sports nutritionist nu·tri·tion·ist n. One who is trained or is an expert in the field of nutrition. nutritionist Dietitian, see there , is convinced that "There is no question that nutrition can affect performance...however, a good diet in and of itself cannot provide fitness or championship performance, but a poor diet can ruin both." Research reveals that many young athletes are not meeting the basic nutritional requirements nutritional requirements, n the food and liquids necessary for normal physiologic function. needed for their high energy expenditure and are resorting to diets low in energy foods and nutrients to meet the weight limitations imposed upon adolescent wrestlers, gymnasts, and swimmers. The diets of such athletes have to be monitored to ensure the presence of the nutrients and energy foods needed for growth and training. Many athletes' diets indicate insufficiencies of calcium, thiamin thiamin or vitamin B1 Organic compound, part of the vitamin B complex, necessary in carbohydrate metabolism. It carries out these functions in its active form, as a component of the coenzyme thiamin pyrophosphate. , and riboflavin riboflavin: see coenzyme; vitamin. riboflavin or vitamin B2 Yellow, water-soluble organic compound, abundant in whey and egg white. It has a complex structure incorporating three rings. , plus excess amounts of fat. A nation-wide study of 348 coaches, 179 athletic trainers, and 2,977 high school and college athletes showed that 36% of the athletes depended upon their coaches as their major sources of nutritional information. The coaches were most concerned about fluid intake, while the athletes focused more on their weight (44% of the athletes took vitamin supplements). Susan Rhein's in-depth study of 297 student-athletes and 20 coaches at a Class C high school in Michigan evaluated both their basic nutrition knowledge and their specialized knowledge on such topics as the pre-competition meal, hydration hydration /hy·dra·tion/ (hi-dra´shun) the absorption of or combination with water. hy·dra·tion n. 1. The addition of water to a chemical molecule without hydrolysis. 2. , and protein and vitamin supplementation. The coaches, in addition, were asked questions on weight loss, fluid restriction, and usage of sport drinks. Seventy-five percent of the participants, when asked for their chief source of sports nutrition Sports nutrition is applied in most sports training, however it is most dominant in strength sports (for example weight lifting and bodybuilding) and endurance sports (for example cycling, running, triathlon). information, pinpointed the coach! While parents, doctors, TV commercials, magazine advertisements, and the school undoubtedly contribute to the nutritional knowledge of the student-athletes, the coach remains the powerful influence on the daily intake pattern of his/her team. It is therefore imperative for coaches to tune in to all the available state-of-the-art information. SOURCE OF ENERGY Rhein's survey also showed that nearly one-third of the subjects could not identify one nutrient that supplied the body with energy. Some 43% thought that the consumption of vitamin supplements could furnish more energy. Informed coaches know that the three key sources of energy for athletes are carbohydrates, fat, and protein. Coaches have to emphasize that none of the 14 known vitamins supply energy. Several of the vitamins help the body use energy, but such vitamins are easily supplied by the athlete's normal diet. BASIC FIVE Young athletes have to be guided about the amounts of food needed to meet their increased energy demands. A Food Pyramid food pyramid or Food Guide Pyramid, diagram used in nutrition education that fits food groups into a triangle and notes that, for a healthful diet, those at the base should be eaten more frequently than those at the top. [ILLUSTRATION OMITTED] can prove extremely useful. The Pyramid is made up of the five food types recommended for training diets plus a sixth category - fats and sweets, which contain calories. Only minimal amounts of fats and sweets are recommended. TYPICAL SERVINGS OF BIG FIVE Bread: 1 slice, 1/2 bun, 1 oz. ready-to-eat cereal, rice or pasta Vegetable: 1 raw cup veg., 1/2 cup cooked veg., 3/4 cup veg. juice Fruit: 1 medium fresh fruit, 1/2 cup canned fruit, 3/4 cup fruit juice Milk: 1 cup milk or yogurt, 1 1/2 oz. natural cheese Meat: 2-3 oz. cooked meat, poultry or fish, 1/2 cup cooked dry beans, 1 egg, 2 lbs. peanut butter The amounts indicated are for the adolescent athlete. As you can see, the high carbohydrates make up the largest part of the guide. They are the foods most needed by the athlete (grains-legumes, fruits, and vegetables). Foods in the grains category include breads, cereals, rice, pasta, or low-fat crackers. High protein foods are needed in smaller amounts. They include: lean meat, poultry, eggs, fish and legumes Legumes A family of plants that bear edible seeds in pods, including beans and peas. Mentioned in: Cholesterol, High legumes (l . Legumes: dried beans, peas, garbanzo garbanzo see chickpea. , kidney-lima-navy-pinto beans, lentils, black-eyed peas, or split peas split peas npl → guisantes mpl secos split peas npl → pois cassés split peas split npl → . Lean meats: round tip, top loin loin (loin) the part of the back between the thorax and pelvis. loin n. The part of the body on either side of the spinal column between the ribs and the pelvis. , top and eye of round, tenderloin, top sirloin The Top Sirloin is cut from the loin of a steer or heifer. Top Sirlon steaks differ from sirloin steaks in that the bone and the tenderlon have been removed. Some American butchers call a thick top sirloin steak a chateaubriand, although the French reserve that term for a much better cut , ground meat with less than 10% fat, and skinless poultry. Low fat milk products: skim, 1/2% of 1% milk, yogurt or cheese made with these milks. A sample day's menu with only about 20% of calories as fat is shown below: 2500 CALORIE MENU Breakfast: 1 1/2 cups cereal, 1 cup 1% milk, 1 medium banana, 1/2 cup orange juice Mid-Morning Snack: 1 cup low-fat yogurt, 1 apple, 3-4 graham crackers Lunch: 3 oz. lean hamburger or 3 oz. turkey breast with mustard, 1 bun, 1 1/2 cups veg. salad with 2 tbsps. fat-free dressing, 1 cup 1% milk Afternoon Snack: 2 slices whole grain toast spread with jam, 1/2 cup applesauce Dinner: pizza with cheese, onions, peppers, mushrooms, browned ground round beef, 2 crunchy raw carrot & celery sticks, 1 soda pop Evening Snack: 3 oatmeal cookies, 1 cup 1% milk In assisting adolescent athletes with their food choices, the coach might begin by having each athlete provide a typical day's menu which the group can discuss for nutritional soundness. The teenagers' food choices may directly be influenced by the impact of their menu upon their performance, or by how the athlete looks or feels in response to his/her busy training schedules. MINIMIZING FAT INTAKE Many Americans, including youngsters, consume too many calories from fat and not enough from carbohydrates. Fat content can be decreased by selecting foods prepared by baking, broiling broiling: see cooking. , steaming, or grilling, and by avoiding foods with added fat. Nutrition labels on foods are useful for determining the fat content. Foods that contain less than 3 grams fat per 100 calories are low-fat food choices. EATING ON THE ROAD Can pose all kinds of problems, as every coach has discovered. The following table can be used in making choices: Fast-Food Alternatives: Eat more of these: baked potato, salad with low-fat dressing, roast beef sandwich or lean ground beef, roast chicken, taco, chili, broiled broil 1 v. broiled, broil·ing, broils v.tr. 1. To cook by direct radiant heat, as over a grill or under an electric element. 2. To expose to great heat. v. seafood platter, soft-service cone, frozen yogurt, fruit juice-low, milk. ...and eat less of these: French fries, onion rings, super triple burgers and cheeseburgers, fried chicken Fried chicken is chicken which is dipped in a breading mixture and then deep fried, pan fried or pressure fried. The breading seals in the juices but also absorbs the fat of the fryer, which is sometimes seen as unhealthy. or chicken nuggets, fried fish sandwiches, breaded veggies Veggies of Nottingham, also known as Veggies Catering Campaign, is a campaigning group based in Nottingham, England, promoting ethicalbum alternatives to mainstream fast food. , pizzas, nachos, cookies-pies-premium ice cream soda The ice cream soda or float is a treat made, typically, by mixing ice cream with either a soft drink or flavored syrup and carbonated water, often with some special technique to encourage the partial slushing of the ice cream itself. pop-chocolate milk. PRE-COMPETITION FEEDING (DURING-AFTER EXERCISE) Food choices should include easily digested high-carbohydrate foods as well as other familiar foods that can be enjoyed. The speed with which they can be digested, from fastest to slowest, is as follows: simple carbohydrates simple carbohydrates, n.pl sugars—including dextrose, fructose, lactose, maltose, sucrose, white sugar, corn syrup, honey, and turbinado sugar—that are quickly and easily absorbed into the bloodstream. (sugars), complex carbohydrates complex carbohydrates, n.pl polysaccharides; nutritional compounds composed of multiple monosaccharide (simple sugar) building blocks. Complex carbohydrates include starches, glycogen, and cellulose. (starch), protein and fat. Liquid foods empty from the stomach faster than solids. The pre-game meal should be high in carbohydrate and low in fat and protein. Fat and protein are slow to digest. Athletes work best on an empty stomach. GUIDELINES FOR DRINKING WATER drinking water supply of water available to animals for drinking supplied via nipples, in troughs, dams, ponds and larger natural water sources; an insufficient supply leads to dehydration; it can be the source of infection, e.g. leptospirosis, salmonellosis, or of poisoning, e.g. Dehydration will, of course, decrease performance, though athletes can dehydrate dehydrate /de·hy·drate/ (de-hi´drat) to remove water from (a compound, the body, etc.). de·hy·drate v. 1. To remove water from; make anhydrous. 2. without feeling thirst. Before Exercise: Drink 1-2 cups water 1-2 hours before event. Also drink 1 cup cold water or diluted fruit juice 10-15 minutes before event. During Exercise: Drink 1/2 cup cold water every 15 minutes. After Exercise: Drink 2 cups of cold water for every pound lost. Beverages and foods both supply fluid. Water makes up 75-95% of fruits, vegetables, and milk by weight. Beer sometimes is promoted as an after-exercise beverage. Alcohol is a diuretic diuretic (dī'yərĕt`ĭk), drug used to increase urine formation and output. Diuretics are prescribed for the treatment of edema (the accumulation of excess fluids in the tissues of the body), which is often the result of underlying that increases urinary loss and should be avoided. Many combinations of foods and fluids will optimize performance for different athletes. The Food Pyramid is a guideline that will supply adequate nutrients for the vigorous schedules observed by student-athletes. All food plans have to be tested during training to find out how well they work for the individual. COMMON MISCONCEPTIONS ABOUT SPORTS NUTRITION 1. Lots of protein are needed for energy, strength and power and to increase body weight. Scientific Fact: Carbohydrate is the major fuel for the human machine and is best provided by complex carbohydrates, not protein. Protein serves as a limited source of energy during exercise. The athlete needs more protein than the sedentary person, but the typical American eats far more than what is needed. 2. Sugar provides quick energy for an event. Scientific fact: The primary source of energy is stored glycogen glycogen (glī`kəjən), starchlike polysaccharide (see carbohydrate) that is found in the liver and muscles of humans and the higher animals and in the cells of the lower animals. from the muscles provided by complex carbohydrates. 3. Vitamin supplements are needed. Large doses are not harmful. Scientific fact: Vitamins are needed for the energy producing process, but they themselves are not a source of energy. No performance enhancing effects of vitamins have been established. Use of mega doses, especially fat-solubles, can have toxic effects on the body. 4. Salt tablets are needed to replace the electrolytes lost through sweating. Scientific fact: The athletes should be encouraged to drink as much water as they choose. Extra salt may be added to meals to replace salt loss. ROLE MODELING Since athlete's nutrition practices are not always influenced by parental models, coaches can serve as models for sound nutrition. Many opportunities arise in the school cafeterias, on road trips, or in the locker room. Coaches who advocate and practice sound nutrition may have a profound influence on the players. Coaches with a limited background in sport nutrition who find it difficult to assist young athletes in decision-making may bring in experts to do it for them. SAMPLE PRE-GAME MENUS, 3 TO 4 HOURS BEFORE THE EVENT: 1 cup orange juice 3/4 cup corn flakes medium banana wheat toast and jelly 1 cup low-fat milk 2 cups spaghetti 2/3 cups tomato sauce with mushrooms French bread 1 cup lemon sherbert sher·bet n. 1. also sher·bert A frozen dessert made primarily of fruit juice, sugar, and water, and also containing milk, egg white, or gelatin. 2. Chiefly British A beverage made of sweetened diluted fruit juice. 1 cup low-fat milk 1 cup orange juice pancakes and syrup English muffin & jelly 1 cup low-fat yogurt 1 cup vegetable soup 2 oz. skinless chicken 2 slices wheat bread 2 slices tomato 1 cup low-fat frozen yogurt 1 cup apple juice SOURCE MATERIAL An excellent resource, Sports Nutrition for the Child Athlete, is available at low-cost from the American Dietetic Association The American Dietetic Association (ADA) is the United States' largest organization of food and nutrition professionals, with nearly 65,000 members. Approximately 75 % of ADA's members are registered dietitians and about 4 % are dietetic technicians, registered. , 216 W. Jackson Blvd., IL 60606-6995 - (Phone 312-899-0040) Food Power: A Coach's Guide to Improving Performance - (3rd edition) is a handbook for coaches, particularly for 11th and 12th grade athletes. This edition has been updated to provide the latest research on nutrition and physical performance. Topics covered: training diets, pre-competition meals, carbohydrate loading carbohydrate loading n. A dietary practice that increases carbohydrate reserves in muscle tissue through the consumption of extra quantities of high-starch foods and is often followed by some endurance athletes prior to competition. , the effects of dehydration on performance, methods of estimating body fat, and ways to gain, lose, or maintain weight. Write or call National Dairy Council, 10255 W. Higgins Road, Suite 900, Rosemont, IL 60018-5616. (Phone 708-803-2000, ext. 220) "Smart Choices": A video available at low-cost ($10.95) that will help teenage athletes understand the role nutrition plays in athletic performance. It explains the food pyramid, the six primary classes of nutrients, and how to read a nutrition label. The instruction guide also contains reproducible handouts. Order from: Gatorade Sports Science Institute, Resources and Graphic Services, 847 West Jackson, 5th Floor, Chicago, IL 60607, or call 312-222-7704. |
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