Download SPORTS NUTRITION - Independent School District 196

SPORTS NUTRITION
Girls Track and Field
2005
Calories Needed Daily
Activity
Sleep
Class
Walking
Eating
Practice-Light
Practice-Hard
Standing
Studying
TV/computer/phone
Minutes
480
350
40
90
40
80
60
180
120
Kcals
.008
.011
.020
.011
.050
.090
.012
.012
.012
Body wt
130
130
130
130
130
130
130
130
130
Cals burned
499
500
104
128
260
936
94
281
187
2,989 Calories
burned in 24 hours
Foods High in Starch:
Pastas
Macaroni
Spaghetti
Noodles
Ravioli
Dried beans
Lima beans
Navy beans
Kidney beans
Rice
Brown rice
Wild rice
White rice
polished or unpolished
Breads
Rolls & Muffins
Crackers
Sliced breads
Pancakes
Dried peas
Split peas
Lentils
Black-Eyed peas
Starchy Vegetables
Potatoes
Carrots
Peas
Corn
Winter squash
Sweet potatoes
Cereals
Hot cereals (like oatmeal)
Cold cereals (like wheat
flakes)
Avoid highly sugared
cereals
Make sure your pre-game meal plans follow these guidelines:
•Allow enough time for digestion. Eat the meal at least three hours
before an event.
•Choose a meal that's high in starch. Starch is easy to digest and
helps steady the levels of blood sugar.
•Consume only moderate amounts of protein. Protein foods take
longer to digest than starch. And high-protein meals may lead to
increased urine production, which can add to dehydration.
•Limit fats and oils. They take too long to digest.
•Restrict sugary foods. Sweets can cause rapid energy swings in
blood sugar levels and result in low blood sugar and less energy.
•Avoid foods and drinks that contain caffeine. Caffeine stimulates
the body to increase urine output, which can contribute to
dehydration problems, and a full bladder can be very uncomfortable.
•Watch out for foods that produce gas. Certain raw vegetables,
fruits, or beans may cause problems for some young athletes. Be
aware of the foods that cause you problems, and avoid them just
before an event.
•Within these guidelines, chose foods you like to eat.
•Remember to drink plenty of fluids with your pre-game meal.
Top 10 Fruits & Vegetables
According to Cornell University, diets rich in antioxidants (veggies are
full of them) are linked to improved lung function and may prevent
respiratory diseases such as asthma, emphysema and chronic
bronchitis.
Broccoli
Cabbage
Cantaloupe
Carrots
Kale
Mangoes
Pumpkin
Red bell pepper
Spinach
Sweet potato
* Strawberries make the list if purchased organically.
Calcium Absorption
• No caffeine – caffeine increases the excretion of
calcium in urine.
• Avoid too much protein – too high of levels
seems to leech calcium from the bones – animal
protein seems to have a worse effect than plant
protein.
• Avoid high levels of sugar – sugar blocks the
absorption of calcium…be careful of skim milk –
it has more sugar than 1 & 2%.
• Avoid a diet high in sodium – people with diets
high in sodium seem to have a much higher
incidence of osteoporosis.
Good Sources of Calcium
•
•
•
•
•
•
•
•
Yogurt
Greens – collard greens, spinich
Milk
Cheese
Cottage Cheese
Beans & Peas (Blackeye especially)
Salmon & Sardines
Nuts
How to do it…
• Variety: try to have a variety of colors and foods –
grains, veggies, meat or protein rich food.
• Prepare smaller, more frequent meals. Ideally 4-5
meals.
• Snack on fruits, veggies, & nuts during the day.
• Drink at least ½ your body weight in water.
• Don’t drink soda or coffee.
• Try to have a diet low in sodium and sugar
• Keep it natural – steer away from processed food
when you can and buy organic whenever possible.
• When cooking, use extra virgin olive oil, stay away
from margarine, again natural is better.
Further reading…
•
•
•
•
Sally Fallon, Nourishing Traditions
Dean Ornish, MD has several books.
Michael Colgan, MD – Optimum Sports Nutrition
Calcium info http://www.hsph.harvard.edu/nutritionsource/calcium
.html
• How to buy cheap organic food http://www.bankrate.com/brm/news/cheap/20040901
a1.asp
And remember…
Stay Away From
Fast Food…
(if you need some
encouragement watch
the movie Supersize Me)