Eating On The Run
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EATING
ON THE RUN By
David L. Edell L/ATC, CSCS According
to a national survey, athletes consume a high-fat diet, and as many as 38% could
not select a balanced diet to meet the necessary energy demands of sports.
This should be an area of great concern for coaches, Athletic Trainers,
parents, and especially athletes. Athletic
participation places great demands on the body for energy; poor nutrition causes
poor mental and physical performances. The
athlete must eat properly every day to avoid any nutrition related illness or
fatigue. It's
late, the game is over, and the team is starving: where do you eat?
Most people pull over at the nearest McDonalds and order a Big Mac,
fries, and a jumbo Coke. This is
good choice to kill your hunger and your heart.
The following is a breakdown of the calories, fat grams, and per cent fat
in that choice.
These
food choices are high in fat, it is the fat that quiets the appetite.
The remaining percentages of these food's calories are split between
protein and carbohydrate. A meal this high in fat does not give enough carbohydrate in
the diet. A low carbohydrate intake
leads to poor mental concentration and reduced physical performances.
Athletes must consume a high carbohydrate diet, one that contains 500 -
600g (2000-2400 cal.) of carbohydrate per day.
Energy replacement is especially important after competitions, games in
tournaments, and after practice. The
fluid replacement choice is poor due to the caffeine content.
Caffeine causes the kidneys to excrete more water than is consumed.
This is a dangerous proposition for the athlete.
Fluid replacement is equally important in the winter and summer to
prevent cramps, mental confusion, and heat exhaustion. A
good substitute for the Big Mac meal is available in many places.
Try this one; stop at Jack-in-the-Box and get a Chicken Fajita.
Compliment this with some fresh fruit (apples, bananas, or oranges), and
a sport drink of your choice. The
calories and fat are listed below.
*
all calories from carbohydrate This
example is reasonably low in fat and high in carbohydrates.
It also provides a good source of rehydration in the sport drink.
Obviously, one fajita and an apple are not enough to satisfy the large
appetites, but if the athlete eats a well-balanced diet, two fajitas are
acceptable. If the fajita choice is
not available, make a wise choice as substitute.
The sport drinks available to athletes provide a way for intake of
carbohydrates as well as a tasty way to replace fluids. Do
not get confused by the phrase "high carbohydrate," this does not mean
sugar. Eating simple sugars, such
as those found in candy bars, is "fatogenic."
"Fatogenic" means that the sugar that is not directly used by
the body is stored as fat. A high
intake of sugar before competition leads to poor performance.
One starts on a "sugar high," then when the body has
metabolized all of the sugar, your body "crashes." This is detrimental
to good performance. The
bottom line is to try to give your body the proper fuel for high intensity
athletics. A high fat diet makes
one slow physically and mentally, not to mention makes your pants tighter.
When fat is consumed, it is most often stored as fat, depriving the
muscles of the energy needed for participation.
Eat smaller meals more often through the day consisting of a high
carbohydrate content, large quantities of water, low fat grams, and moderate
amounts of protein. Following these
principles will help the athletes in us to compete at a higher level.
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©2000 - 2006 David Edell Information on this site is not a substitute for physician directed care. Please consult your personal physician for more detailed information concerning specific injuries or illnesses. Last Update for AthleticAdvisor.com: 06/04/2006 12:01:52 PM |
