December 1999
Fueling Up for Fitness
It takes more than hard work at practice to compete at your best. Eating to compete can spell success at the finish line if you
know the right choices to make to "fuel" your body for fitness!
Complex Carbohydrates Come in First Place!
Fatigue from lack of fuel defeats more athletes than any other competitor. No matter how broad your biceps are how fast
you run the race, your muscles have a limited amount of space to store fuel! It is important to "refuel" these muscles before,
during, and after exercise. Carbohydrates are the best fuel for your body. Foods high in complex carbohydrates include
foods in the Grain, Vegetable, Fruit, and Milk Groups from the Food Guide Pyramid. These foods also provide lots of
vitamins, minerals, and fiber, eliminating the need for costly supplements. Candy and pop can provide quick energy but
can make you feel tired and weak after you eat them.
Protein Scores Second Place!
Do athletes need more protein than couch potatoes? The answer is
yes, and no. Athletes do need slightly more protein
than those watching in the stands however, most of us already eat more protein than our bodies need. Extra protein does
not make an athlete do better in fact, too much may be harmful. If 15 20% of your diet comes from protein, you have
plenty to work with to repair and build your muscles. Remember your body turns excess protein to FAT and that won't
help you win the race! Less protein and more carbohydrates can actually keep you stronger and give you more energy to
compete.
Meat-eating and vegetarian teen athletes can easily eat enough protein by selecting a wide variety of foods from the Food
Guide Pyramid. Foods in the Milk and Meat Groups provide the best quality protein. (Remember: eggs, nuts, beans, and
peanut butter are all good protein choices, too). You can also find protein in the Grain and Vegetable groups, too.
Fats Come In Third!
Teens should try to limit their diet to no more than 30% fat. Regardless of your activity level, high-fat diets can increase
your chances of heart disease and certain types of cancer.
Fill Up Your Tanks with Fluids!
- A diet to win with is not made from foods alone. Water is the best choice for fluids and drinking before, during, and after exercise will keep your body cool and well hydrated.
- Drink 2 - 2 1/2 cups of cool water 30 minutes before competition or practice.
- Drink 1/2 cup of water every 10 - 15 minutes during exercise.
- Drink 2 cups of water for every pound of sweat lost after exercising.
- Don't know how much you drank from a water fountain? Eight large gulps of water equals one cup.
- Sports drinks may boost extra benefits but contain extra salt and sugar, which can slow down absorption from your stomach. I you compete in an event that have you active for over one hour (like a marathon or a triathalon) or you are in extreme heat, they may provide an extra benefit by replacing carbohydrates used for the workout. For most athletes, however, water is the winner.
Sources:
"Food for Fitness." Nutrition Education for the Public, The American Dietetic Association. Revised edition 1999.
"Nutrition Update - Eating Tips for Teen Athletes" -- 1996.
This Ups and Downs was contributed by Amy Peterson MS, RD, Extension Educator, University of Nebraska Cooperative Extension, Polk County.
Ups & Downs is edited by Stephen T. Russell, Ph.D., Assistant Youth Development Cooperative Extension
Specialist, University of California, Davis.
If you have any questions about this newsletter or would like more information
you may contact
Dr. Stephen T. Russell, 4-H
Youth Development Cooperative Extension Specialist