Health & Nutrition
Let's face it, football is a grueling sport. It takes a healthy body to endure the stress of conditioning, and playing a high impact, contact sport. It is helpful to know a little bit about nutrition to keep our boys in the best shape possible, and in order to help them achieve their peak performance. This is also very good information for us as adults to keep our bodies in good shape. I have put together a crash course in nutrition below, I hope everyone finds it helpful!!
Jenn Thompson, Registered Nurse
Critical Care/Emergency/Team Nurse
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Food Basics:
PROTEIN:
Protein is found in animal products like meat, dairy, eggs, and also in vegetables, nuts, tofu and soy. It is considered by some as the "most valuable nutrient" our bodies consume, and is essential to ensure our bodies function at an optimum level. Protein builds muscle, connective tissues, bones and organs, also known as the "framework" of our bodies. As an enzyme, protein helps our bodies digest food. In the form of a hormone, it tells our bodies when to use food as energy, and when it should be stored as fat. It assists in transportation of oxygen to organs and muscles, and can also help protect us from illness and viruses as an antibody.
Food has energy contained in the form of chemical bonds. Our bodies cannot use energy in this form. Energy is extracted from food when these chemical bonds are broken down. This process requires energy, so our bodies are actually burning calories while processing foods. The higher concentration of chemical bonds, the more energy is required, and the more calories are burned. Proteins require almost two times more energy to break down the bonds than carbohydrates.
FAT:
Fat is actually vital in playing the role of delivery of vitamins A, D, E and K. These are nutrients that are stored in the fatty tissue and liver until our bodies need them. Fat is also very important in the production of testosterone, which helps trigger muscle growth.
BAD FAT: Trans fat and saturated fat
Trans fat does not exist in nature. Food manufactures invented trans fats in the late 1950's as a means of increasing profits by appealing to our natural cravings to fatty foods. They are chemicals that wreak havoc on the body once consumed. They raise the bad cholesterol, (LDL--low density lipoproteins) and lower good cholesterol (HDL--high density lipoproteins). Trans fats appear on food labels as 'trans fat" and "partially hydrogenated oil". We can avoid trans fats by staying away from fried foods, pre-packaged foods, non-dairy creams, margarine, and any food with partially hydrogenated oil on the food label.
Saturated fats are found naturally in meat and dairy products. A study at Johns Hopkins University discovered that there is a direct link in consumption of saturated fats to the amount of fat surrounding our abdominal muscles. To avoid large portions of saturated fats, eat leaner cuts of meat, and lower fat dairy products.
GOOD FAT: Polyunsaturated fat and monounsaturated fat
Polyunsaturated fat is divided into two types. Omega-3 and Omega-6. These healthy fats are found in fish. It has been shown that a diet high in Omega-3's can alter the body's metabolism, and cause it to burn fat more efficiently. Flax is LOADED with Omega-3's as well as fiber (which helps to break down cholesterol, and keep digestion running smoothly). Flax can be found as seeds, ground, or in oil form and is easily added to the diet by throwing a Tablespoon in any recipe. Omega-6 fatty acids are found in vegetable oils, dairy products, meat and eggs. They help to raise good cholesterol (HDL's), and lower bad cholesterol (LDL's). We can consume more of this healthy fat by eating more fish, and adding flax seed or flax seed oil to our recipes, smoothies, cereal, or snacks.
Monounsaturated fat is found in nuts, avocados, olives, olive and canola oils. These fats not only help reduce cholesterol levels, but also help our bodies BURN fat.
CARBOHYDRATES:
Carbohydrates are found in fruits, vegetables, whole grains and beans. They can help protect our bodies from cancer and other diseases. Some carbohydrates, which contain fiber, can help with weight loss and weight control. Carbohydrates are divided into two groups, simple and complex, according to how many sugar molecules they contain. Carbohydrates provide our bodies with fuel much like the way gasoline is used in cars.
SIMPLE CARBS: Simple Carbohydrates provide quick, short-term sources of fuel. They contain one or two sugar molecules, like:
- sucrose (table sugar)
- fructose (in fruit and honey)
- lactose (dairy products)
COMPLEX CARBS: Complex carbohydrates contain more than two sugar molecules, and provide longer lasting sources of fuel for the body. Some complex carbs are pasta, rice, bread, and potatoes.
Nutritionists commonly use a tool called the Glycemic Index (GI) to assign numbers to foods that indicate how fast the food turns into glucose in the body.
Foods HIGH on the GI are digested quickly, and turned rapidly into glucose, and generally have less nutritional value. Whatever glucose is not immediately used as energy from these foods is stored in the body as fat. High-GI foods are pasta, bread, white rice, candy, potatoes, chips, bagels, muffins and most cereals.
Low-GI foods are digested more slowly, which means glucose is available as energy for hours. By keeping blood sugar levels more even, insulin does not need to rush in and store extra glucose as fat, and our bodies feel more satisfied which keeps our appetites under control. Low GI foods are fruits (juices--not punch), beans, peas, whole grains, peanuts, and bran/whole grain cereals.
BAD CARBS: High Fructose Corn Syrup
High fructose corn syrup (HFCS) is a man made, processed sweetener that is cheaper and sweeter than sugar, and is PACKED in calories. HFCS contains the natural sugar fructose (in fruits and honey), and glucose (in corn syrup) in such high concentrations that our bodies do not recognize the calories it contains. It turns off our bodies natural appetite control switches. This allows us to consume far beyond what our bodies can normally handle. So, instead of burning the fructose as an immediate source of energy, it is deposited in our bodies and metabolized into fat. SOFT DRINKS ARE THE MAIN SOURCE OF HFCS. We can avoid consuming products with HFCS by eating natural foods, and watching food labels on pre-packaged foods.
In order to provide our bodies with essential nutrients and maintain a healthy lifestyle, a balanced diet is a must. Eating the proper amounts of all the essential food types, in combination with appropriate amounts of rest and exercise ensures a healthy body with the fuel needed to perform daily functions and participate in daily activities. But when participating in activities beyond our normal routines, we may need to adjust our diets to accommodate the energy used in proportion to energy sources consumed, as outlined in the article "Nutrition and Performance", by Clyde Williams, Ph.D. and Ceri W. Nicholas, Ph.D. I have included a portion of the article at the end of this page.
Exercise demands a greater need for energy needs in any body, including kids. A high-performance diet consists of a variety of foods that are high in carbohydrates, and low in fat. High carbohydrate foods are stored in muscles of the liver as a molecule called glycogen. Glycogen acts as "high-energy batteries". When exercising, or working hard, the body depends on these batteries to provide the fuel to endure. By definition, endurance is the ability to continue a given activity for a prolonged period of time, and is directly relative to the amount of glycogen stores in the body.
Characteristics of a high-performance diet:
- High in Carbohydrates: 65-80% of calories (mostly complex carbs) from food sources such as grains like rice, corn, pasta and cereal. Fruit; green vegetables such as beans, broccoli and spinach; roots like potatoes, yams and carrots.
- Low in Fat: 10-25% of calories (mostly unsaturated fats) from nuts, seeds, plant oils, beans and grains.
- Adequate Protein: 10-15% of calories from beans, nuts, seeds, grains, vegetables.
Pre-exercise Meals
It is important to provide our bodies with enough energy to get the most out of an activity. High carb foods are digested easily and provide readily available fuel. They also help to prevent low blood sugar which can cause fatigue, light-headedness, and indecision. Typically, athletes deplete stored carbohydrate energy sources after 90 minutes of exercise. Remember: In general: large meals take 3-4hrs to digest, small meals take 2-3hrs, and small snacks and liquids take 1-2hrs to digest.
Some athletes are nervous before competition and have difficulty eating before an event. A familiar competition meal can aide in digestion and settle the stomach by absorbing gastric juices. Athletes who are too nervous to eat before competition should concentrate on eating extra the previous day. It is essential that they still drink an adequate amount of fluid!!
Pre-exercise meal timing:
- morning event: have a hearty dinner the night before, a bedtime snack, and small morning snack.
- afternoon event: eat a big breakfast and small lunch
- evening event: eat a good breakfast and hearty lunch, and if time permits, a small snack about two hours before the event.
During exercise
Children are more susceptible to overheating and dehydration than adults. During vigorous sports, children lose a lot of fluid through perspiration. Children at greatest risk for this are those wearing equipment, such as football pads, and playing in hot environments.
Effects of Dehydration:
Early signs:
- cramping
- decreased muscle strength and endurance
- dry mouth
- headache
- dizziness
- nausea
Late signs:
- decreased ability to regulate body temperature
- confusion
- clumsiness
- loss of consciousness
Most children don't stop to drink unless they are very thirsty, which is often when they are already partially dehydrated. Plain water and fluids should be readily available for them at all times.
Snacks that are easily digested, and can provide quick and long lasting sources of fuel should be used for half-time snacks. Fruit alone does not provide lasting energy, but in combination with a complex carb, it is a perfect source of immediate, and lasting energy. Granola bars, crackers, fruit snacks, raisins, nuts, peanut butter, trail mix, bite sized veggies like carrots, celery, broccoli, cauliflower, radishes are also examples of good choices.
Post-exercise Meals
After exhaustive exercise, high carb meals are critical for replenishing the body's energy stores. Eating things like bagels, orange juice, rice, pasta, vegetables, and fruits can ensure energy is replaced. To replace lost fluids, a good tip is to encourage your child to drink until he is no longer thirsty, then just a bit more. Sports drinks, as well as bananas and orange juice are a good idea to help replenish glucose and vital electrolytes such as potassium to aide in muscle repair.
Fueling our bodies to allow us to exercise, or compete in sports is easy once you have the knowledge, and get in the rhythm! Proper nutrition is ESSENTIAL for our children to do their best, and maximize their performance. We expect and ask them to do their best, and it is our jobs as parents to provide the building blocks and tools to allow them to be the best they can be!!
Here's to the BEST SEASON YET!!
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Nutrition and Performance
Key Points
- High-carbohydrate, pre-exercise meals improve exercise capacity.
- Carbohydrate-electrolyte drinks ingested during exercise are of benefit during competition and training.
- Fluid ingestion during prolonged exercise helps delay the deterioration in motor skills.
- Recovery is improved when about 50 g of carbohydrate are consumed immediately after prolonged exercise and at 1-h intervals thereafter.
- During daily training or competition, recovery is likely to be improved when carbohydrate intake is increased to 10 g per kg body weight each day.
- Re hydration is quickly achieved during recovery when athletes ingest fluids equivalent to at least 150% of the body weight lost during the exercise.
Adopting nutritional strategies within the broad recommendations for healthy eating will often improve exercise tolerance and help team-sport athletes recover rapidly from training and competition. High-carbohydrate meals 3 to 4 h before heavy exercise should result in greater exercise capacity than fasting or eating pre-exercise meals containing only modest amounts of carbohydrates. During prolonged training sessions or competition, there are likely to be performance benefits gained from drinking a well-formulated sports drink in small quantities (150 ml) at 20 min intervals.
Recovery begins immediately after exercise ends, so it is essential to take advantage of the opportunity to increase the rate of glycogen restoration by consuming about 50 g of carbohydrate at the beginning of recovery and every 1 to 2 h up to the next meal. The dietary carbohydrate intake for team-sport athletes should be prescribed when recovery must be completed within 24 h or less. The carbohydrate intake should be increased to about 10 g/kg body weight during the 24-h recovery period and should include mainly high-glycemic-index carbohydrate foods. During recovery periods limited to only a few hours, re hydration and some refueling can be achieved by ingesting carbohydrate-electrolyte solutions in volumes of at least 150% of the exercise-induced loss in body weight (Shirreffs et al., 1996).
SSE #70: Nutrition Needs for Team Sport
Clyde Williams, Ph.D. and Ceri W. Nicholas, Ph.D.
SPORTS SCIENCE EXCHANGE
Abs Diet for Men/Women
David Zinczenko
2007 Rodale Inc.
Healthy Eating For Life For Children
Physicians Committee for Responsible Medicine with Amy Lanou, Ph.D.
John Wiley & Sons, Inc. 2002
