Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

Sports Nutrition Made Simple


Following these simple nutrition guidelines will allow you to lose weight, and an abundance of energy throughout the day.

1) Hydrate with water throughout the day.

2) Avoid processed foods

3) Eat plenty of lean meats (fish, poultry, and lean beef)

4) Avoid Starches and Sugar (breads, grains, pasta, etc.) Never eat these alone.

Breakfast - Protein (1 egg with 2-3 egg whites, plenty of fruits and vegetables, water)Lunch- lean meats and plenty of fruits and vegetables, waterDinner - lean meats and plenty of fruits and vegetables, water

Eat every 3 hours and snack on fruits veggies.

Before practice or games - hydrate with water and snack on fruits.

Once you begin to practice or begin pre-game practice, start drinking a sports drink. You should be able to replenish your sugar (glycogen) stores with a sports drink.

If the athletes like the taste of sports drinks, they will likely drink more. Sports drinks also replace electrolytes lost with sweating.

At half time - fruits and sports drink

Right after practice and games - Fruit smoothie with some protein powder, fresh fruits.

So where are all the starches (pasta, breads, etc) that we think of as pre-game meals?

This is important:

What athletes need are carbohydrates that do not raise the blood sugar rapidly but also replenish the muscle glycogen stores. That comes from fruit and veggies.

If you have waffles and bagels for breakfast before the games here is what happens:

Those starches (high glycemic foods) are rapidly turned into sugar; the body senses the rise in blood sugar and releases insulin. The insulin grabs the sugar and stores it as fat. The brain and the muscles now do not have enough sugar to function as effectively. You now have low blood sugar. So you are dumber, slower, and fatter. Not the best way to start the game or practice.

The only time you want to eat the starches is during or after exercise to rapidly replace your sugar stores.

Avoiding the starches will also help with weight limits. Starches bind more water and therefore result in more weight.

Dr. Jeffrey Banas, is a Sports Chiropractor and Strength an Conditioning Specialist practicing in Gilbert, AZ. He can be contact at 480-633-6837 or by his web-site at http://www.sportstraining-weightloss.com


MORE RESOURCES:

Duluth News Tribune

Nutrition: Balance diet properly to effectively fuel your workout
Duluth News Tribune
When it comes to sports nutrition, make sure to consume a well-balanced diet of protein, carbohydrate and fat. This diet includes fruits, vegetables, lean proteins, whole grains and dairy (if able). During short to moderate exercise, our muscle's ...



WLWT Cincinnati

St. Paul's school nutrition specialists taking it to the streets with food truck
Minneapolis Star Tribune
The truck, on the other hand, will be operated by district staff members who will tend to the paperwork themselves, meaning people at sites that the food truck visits “just have to be responsible for getting kids there,” said Angie Gaszak, a district ...
New FRAC report shows more low-income children receive summer mealsNews-Medical.net
Summer Meals Programs for Poor Children Grow, But Unmet Need PersistsEducation Week (subscription) (blog)
Free breakfast, lunch at Jefferson summer schoolDaily Union
WLOX -myfox8.com -High Plains Journal
all 62 news articles »


Eat well: Culinary Rx course aims to connect medical nutrition science with ...
Colorado Springs Gazette
Primary care physicians, specialists, nurses, nurse practitioners, registered dietitians and culinary professionals who are looking to hone their understanding of how medicine, nutrition and the culinary arts support one another will want to attend the ...



Huffington Post

6 Expert Tips on Rethinking Nutrition and Heart Health
Huffington Post
When it comes to nutrition and heart health it would be easy to give you the same old same old: eat more fruit and vegetables, lots of wholegrains and include oily fish. But the truth is that while many of the traditional guidelines are still valid ...



Auburn Citizen

Nutrition: Auburn Farmers Market opens today for 65th year
Auburn Citizen
It is not only the longest-running market in Cayuga County, it is also the only market that accepts EBT, or food stamps. They also take WIC and Senior Farmers' Market Nutrition Program coupons when they become available (usually around the end of June).



whnt.com

Nutrition program ensures Shoals students are fed away from school
whnt.com
Tuscumbia City Schools is beginning its third year of a summer feeding program designed to make sure kids get proper nutrition year around. A slice of sausage, a biscuit, and an orange may not seem like a huge breakfast, but for some school age ...



Western Journalism

West Virginia Teacher Facing Fine For Violating Michelle Obama's Nutrition Policy
Western Journalism
When it was discovered the teacher was giving out candy to her pupils, Mingo County Schools Child Nutrition Director Kay Maynard contacted officials at the West Virginia Department of Education (WVDE) to report the teacher. Maynard also spoke with ...
A Teacher Rewarded Her Students with Candy. Thanks to Michelle Obama It ...IJ Review
Teacher in West Virginia fined for giving candy as reward to studentsThe American Bazaar

all 3 news articles »


Quinn on Nutrition: Getting enough Vitamin D but not too much
Frederick News Post (subscription)
One good indicator, says the NIH, is a blood test that measures 25-hydroxy-vitamin D, or 25(OH)D. If this is low, medical professionals often prescribe vitamin D supplements. A recent study on men and women in the Journal of the Academy of Nutrition ...

and more »


Nutrition: Dietary prevention of obesity and cardiometabolic disease
Nature.com
A new study suggests that an energy-dense dietary pattern that is high in saturated fat and low in fibre is associated with cardiovascular risk factors, but not incident cardiovascular disease, among people with severe obesity, which highlights the ...



RichmondBizSense

Nutrition shop fills out vacant VCU space
RichmondBizSense
A new locally based nutrition retailer is moving in near VCU where a casualty of Richmond's frozen yogurt wars once operated. No Limits Nutrition Center is expected to open June 6 at 1311 W. Broad St. The shop, which will sell supplements, vitamins ...


Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright 2006 Luminati Inc. All rights reserved.