| 1. Whole
grains- Whole grain food such as cereal, bagels, pasta, and bread
give good, long-lasting energy to the whole body. As the most
important food group, athletes should eat many whole grain
carbohydrates before an event.
2. Peanut butter-
Peanut butter is a good source of protein and essential fats, and
it is easy to carry and eat on the go. Other protein sources will
work as well, such as lean meat or dairy; the important thing is to
get adequate protein before and after a work out.
Protein helps the body in maintaining aerobic metabolism instead
of anaerobic metabolism,
which prevents the body from taking protein from lean tissue.
Adequate protein speeds recovery and helps in actual performance
situations.
3. Fresh fruits and Vegetables-
Fresh produce is a great way to get vitamins and minerals that
help the body function as normal. They are usually fat-free and
contain lots of energy for the body to use during
exercise. Some fruits, such as bananas, contain potassium, a mineral
that regulates water levels in the body and stabilizes muscle
contraction. Low potassium levels can lead to muscle cramps and
fatigue, so eating potassium-rich foods is a good idea.
However, it is important to regulate potassium intake, because
too much too quickly can lead to a heart attack. Athletes should
take in 435 milligrams of potassium for every hour they exercise.
While potassium does not aid in actual performance, it speeds
recovery and should be considered as one of the most important
supplements to an exercise program.
4. Calcium-Rich Foods-
Foods such as cheese, yogurt, and milk contain necessary calcium,
which creates strong
bones and protects athletes from injury. These dairy products are
also a good source of
protein, but they should be eaten well before an event, as they take
some time to process.
If the body does not tolerate dairy well, supplements should be
included to ensure that athletes receive the recommended daily
intake of 1000 milligrams. As an example, a cup of skim milk
provides about 300 milligrams of calcium.
5. Fiber-Rich Foods-
Fiber is the nutritional component that keeps athletes full and
regulates the digestive tract.
Many of the foods already mentioned include fiber, but it is
important for coaches to know which foods help athletes regulate
fiber levels. Examples of fiber-rich foods include whole
grains, apples, berries, almonds, and legumes. A simple way to
determine the necessary amount of fiber is to add 5 to the athlete's
age. For example, a 10-year-old athlete needs about 15 grams of
fiber daily. After the age of 15, athletes need 20-25 grams of
fiber a day. |
