Nutrition Blog for Athletes: Introduction to Proper Nutrition

Nutrition is a key aspect in part of an athletes training. Studies have proven that an athlete with a well-balanced, intelligent diet performs significantly better compared to athletes without a well-balanced diet both mentally & physically. Good nutrition has been linked to positive mood changes, elevated energy levels, natural preventions/cure to diseases, positive effect on physical state and much more.
In this blog we will discuss proper eating habits, the importance/benefits of food (specifying certain foods), what you should stay away for or eat in strict moderation, how much calories you should consume, a recommendation on a meal-plan and what you should consume on a "game-day" (an important event for an athlete day.)

Reasons for Eating Healthy

Why Eat Healthy? →
Eating healthy is a must if you want to live a long and comfortable life. Healthy eating can…
1) Provides nutrients that are essential for proper body growth
2) Gives you energy to sustain yourself and function during the course of the day
3) Enhance performance (for athletes)
4) Reduces risk of diseases
5) Prevents obesity
6) Helps you live longer

Prevents Obesity: A combination of low mineral/nutrient intake and high fat/salt intake is not a nutritious diet and can lead to obesity over time. Obesity is defined as being "grossly fat or overweight" this diet that I just gave an example of causes you to gain weight and have your body not function properly (obesity). According to the U.S. Surgeon General (see References below), 300,000 lives a year could be saved if Americans maintained healthy weights.

Prevents Diseases: Food is not actual medication and cannot cure diseases but it definitely can help prevent diseases and support good health if you maintain long-term dietary healthy eating habits. Compounds are found in foods themselves that can be shown to fight disease in test-tube studies, and are associated with reduced health risks in people.
- Heart Disease: Coronary heart disease and cardiovascular disease are serious chronic conditions that are hereditary or brought on by poor diet and exercise. These diseases are largely preventable by sticking to eating habits that consist of foods high in fiber and low in saturated fat like grains, dark green leafy vegetable provide the best nutrition for heart health.
- Diabetes: Diabetes is mainly caused by obesity as 8 out of 10 diabetics are obese. This is because of a diet deficient in essential vitamins and minerals, such as vitamin B6 and magnesium which is detrimental to your blood glucose stability. If you eat healthy and maintain your weight effectively you'll be less
likely to contract type II diabetes.
Gives You Energy/Makes You Feel Better: When your eating habits let you get enough vitamins and minerals with less fats your body will have increased energy to perform and carry out simple and strenuous tasks. If your energy levels are higher it contributes to lower levels of stress which can be associated with obesity. More exercise and less stress let you sleep better, through reduced back and joint pain, sleep apnea and digestive upset. When you eat healthy foods, you'll enjoy a better quality of life now and as you age. Some foods contain phenylethylamine which is a food substance related to endorphins (the body's natural opiate-like chemicals that produce a positive mood state, decreased pain sensitivity, and reduced stress.) One food that contains heavy amounts of phenylethylamine is chocalate which is good for the body in moderation. Here are the diet-mood connection to the body…


Prevent Broken Bones: Bone health is directly related to controlling weight and getting the best nutrition. If you are obese, your bones absorb more stress and shock. If you don't get enough calcium, magnesium and potassium, your bone cells cannot grow. You might be more susceptible to bone fractures, back pain and osteoporosis. It is important to eat healthy, low-fat vegetables, fruit and dairy or soy products every day to get the best nutrition for your bones.


Makes You Look Better:
Eating a balanced, vitamin-rich diet helps you maintain a healthy weight by allowing your body to burn fat and build and tone muscles. This improves the way you look and feel. Taking pride in your appearance contributes to a positive sense of self, and being a healthy weight offers you more options in choosing clothing styles.

For more information on reasons to eat healthy/nutrition click on this link! http://preventdisease.com/fitness/nutrition/articles/healthyeating.html


Sources: http://www.livestrong.com/article/46319-important-eat/
http://www.mypyramid.gov/pyramid/grains_why.html
http://www.tshc.fsu.edu/he/nutrition/nutrition_specialneeds/sports_tips.htm
http://madelynfernstrom.ivillage.com/2007/05/can_healthy_eating_prevent_dis.html?par=today,wb
http://www.faqs.org/nutrition/Ome-Pop/Popular-Culture-Food-and.html

Importance of Carbs, Proteins, Fats...

Importance of Carbs. Proteins, Fats
The three most commonly heard and talked about things when it comes to food are Carbs, protein, and fat. There are often miss understandings and wrong decisions made about these three based how little we know them. Carbs and Fat which have been portrayed as taboo are very important to your body no mater what you have heard. Carbs are essentially calories and calories provide energy. Your body need between 2000 and 5000 just to maintain your health. Fat is important for energy as well but is more important for things that are for a long duration of time. Protein on the other hand doesn’t have a bad "rep" because few people know what it actually does. Protein is the building blocks for muscles. Both making muscles bigger and stronger. The downside of it that is unknown the people that overload on protein is that too much can cause liver problems. All three of these are very important to living healthy and need to be consumed.

Extra: Because our bodies are made up of 55-65% fluid, it is essential that athletes stay adequately hydrated in order to avoid heat illness and cramping. When practicing in hot, humid weather, some of the larger athletes can lose as much as 10-12 cups of fluid (he/she would need to drink double this amount to re-hydrate). Even being slightly dehydrated can impair performance, so athletes should drink liberal amounts of water and sports drinks throughout the day, during and after practice. One tip I often suggest, carry a sports bottle with you at all times and continue to refill it throughout the day.

sources: livestrong.com

Calorie Intake

Calorie Intake:
Although calories are often seen as the bad guy they are very important to your body and should not be cut out from any diet. As for athletes we need them even more. Depending on how active you are you should be eating between 2000 and 5000 calories a day. Also the amount of calories that you intake also has something to do with your age. Look at the chart and you will see that you should be eating more and more calories will young and active and when you begin to get older you should start slowing down a little. Emphasis being that as teen we really need a lot of calories without playing sports. Now depending on how long your sport is, how intense it is, and how frequently you engage in the sport will also increase the calories you need to put in your body. As all or any of those three things go up so should the amount of calories you are eating.


Sources; www.second-opinions.co.uk
www.docstoc.com
www.obesitydiscussion.com
Picture: http://www.statcan.gc.ca/pub/82-620-m/2006002/c-g/4144191-eng.htm

Avoiding Certain Foods

Fats:
Fats are bad for health when processed and consumed excessively because it clogs your arteries often known to cause heart disease, diabetes, cancer, or obesity
-Saturated fats
One of the healthiest ways to avoid the risk of "bad" blood cholesterol and diabetes (and also to lose some weight) would be to drop the amount of saturated fats in your diet. It's okay to have a little less saturated fats, but having too little can lower blood cholesterol by 2-4% which, unless your cholesterol is high, can be bad.
Ex: Red meat, Fish, butter
-Trans fats
research has shown that trans fatty acids can lead to heart disease, cancer, diabetes, immune dysfunction, and obesity.
Ex: Lots of fried foods, fries, fried chicken, donuts
-Polyunsaturated
Polyunsaturated fats are linked together by multiple double bonds, which can be extremely harsh on your cells. It adds to oxidation and free radical damage in your body and can lead to heart disease, cancer, Alzheimer's, and premature aging.
Ex: bananas, margarine, HEMP SEED, peanut butter :)

MSG: also known as Monosodium glutamate, is used as a food additive in many Asian cuisine restaurants and, while it was once made from wheat gluten, is now made from bacterial fermentation. The FDA found that msg is fine in controlled moderation, but some people may actually have an msg intolerance without being aware of it. Having this intolerance can lead to "MSG symptom complex" or a worsening of asthmatic symptoms


Sugars:
Sucrose has a moderately high glycerin index, which in turn causes an instant response from the digestive system. Sucrose can also raise your chances of encountering diabetes, tooth decay, or obesity. Over consumption may also cause an increase in blood sugar levels. Needed for a healthy diet but too much can be detrimental to health heightens blood sugar levels, increases chances of diabetes, tooth decay, or obesity.

Ex: Table sugar, fruits, processed foods, and beverages.


Carbohydrates
Diet too high in carbs may result in elevated insulin levels and may increase chances of breast cancer, diabetes, or obesity. This happens because your cells get too resistant to insulin, pancreas had to produce more insulin for smaller amounts
Ex:
-soft drinks, sweets (candies, cookies, etc.), rice, pasta

Found in most fast food restaurants:
AVOID all CHICKEN items
AVOID all SAUSAGE items
AVOID all PARMESAN items
AVOID all Ranch dressings - stick to oil and vinegar Italian
AVOID Croutons
AVOID KFC altogether - we're not kidding
AVOID Dipping Sauces
AVOID Gravy
AVOID TOMATO AND MUSHROOM soups
(Avoid these things if found in fast-food stores, some of these can be healthy if properly made)

3 Day Meal-Plan

Day 1

Breakfast
• Banana
• Bowl of whole or multi-grain wheat cereal (Ex: Cheerios, chex mix)
• Whole wheat toast (Low fat spread optional
• Milk/orange juice
• *Boiled egg for protein if desired

Lunch
• Chicken noodle soup (low sodium, fat, etc)
• Small salad with healthy dressing (Oil or Vinegar based)
• Apple
• Crackers
• Water/milk/fruit juice

Mid-day Snack
• Water
• Orange
• Bagel *Low fat cream cheese optional

Dinner
• Chicken Casserole
• Cooked Green Vegetables
• Skim Milk or Water


Day 2

Breakfast
• Flavored Oatmeal
• 2 slices of Cantaloupe
• Milk/orange juice
• low fat yogurt

Lunch
• Turkey Sandwich (no condiments, lettuce, tomatoes, whole wheat bread)
• Applesauce with cinnamon
• 1 Banana
• Milk /water/fruit juice

Midday Snack
• Low fat blueberry or banana nut muffin
• 1 bunch of Grapes
• Water

Dinner
• Whole wheat spaghetti with low fat tomato sauce
• Lean meatballs with spaghetti
• Side of grilled vegetables
• Milk or water


Day 3

Breakfast
• Small stack of pancakes (none or little syrup/butter)
• Banana
• Milk or orange juice

Lunch
• Lean roast beef sandwich (no condiments)
• Low fat yogurt
• Peach
• Milk/water/fruit juice

Midday Snack
• Graham crackers
• Mozzarella string cheese
• Fruit cup
• Water

Dinner
• Lean Baked pork cutlets
• Side of mixed vegetables (romaine lettuce, peas and carrots)
• Small amount of rice on the side (preferably brown or mixed)
• Milk or water

Game Day Eating

Game Day Eating: (Conclusion)
Food is always important for all human beings. But when your Bodies are being pushed to the limits you need more than just the normal food. Your body runs on what you eat like an engine runs on fuel. When it comes to a game day you need to load your body with fuel that will not only allow you to perform better but also perform at that level for a duration of time. Timing is very important when eating on game day. Eating at the wrong times may not only affect your performance but it may completely take you out of the competition. You should eat a full size meal that is made up of protein and cabs 2-4 hours before the game. A snack that is low in fiber like fruits and vegetables 2 hours before the game. Never should you find yourself eating within 1 hour before the game because it will be a waste of energy to digest the food. All of these times can be slightly changed based on how fast you digest food. Also you must experiment on your own with different types of meals and snacks to see what works the best for you.