Focus on NutritionnoonitirtuN
Eat to Win Eat to Win
After-school activities are one of the
reasons why many teens are on the go.
These activities may occur at times when
many teens usually eat meals or snacks. For
the best nutritional health, teens will need
to figure out how to eat and participate, too.
It is especially important for teens who
are on sports teams to fit good nutrition into
their busy schedules. Each year, coaches and
athletes make plans for a winning season.
They all know the route to victory includes
hours of practice. Many know victory
depends on the foods they eat, too.
What Should Athletes Eat?
The best diet for athletes is much like
the best diet for nonathletes. It includes
foods from all the major food groups each
day. The main difference is that athletes
need more calories and water than non-
athletes. Athletes do not need special foods,
supplements, or extra salt.
Calories
Athletes should add more servings of
carbohydrate-rich foods to get the extra
calories they need. Remember, foods from
the grain, fruit, and vegetable groups are
rich in carbohydrates.
Some athletes believe that their extra
calories should come from protein-rich
foods. Protein is important, but not as
important as many athletes think. In fact,
athletes need only a few grams more pro-
tein than nonathletes. Five to seven 1-ounce
equivalents from the protein foods group
and three or four cups from the dairy
group provide athletes with more than d hl
enough protein. Athletes who eat more
than these amounts are likely to have a diet
that is high in fat.
When training ends, athletes no longer
need extra calories. They will gain excess
body fat if they don’t trim the number of
calories eaten to match the calories they
burn. Keeping weight under control be-
tween seasons makes it easier for athletes to
get in shape when the next season begins.
Water
Athletes need to drink an extra
quart or more of water daily. This water
replaces the water lost in sweat. Drinking
too little water can decrease strength and
performance. It also can cause the body
to become overheated. Athletes who limit
water intake aren’t likely to win. They also
put their lives in danger.
Cool water or fruit juice mixed with
water is the best choice. Sports drinks
are not needed. These drinks don’t make
athletes less thirsty or more energetic.
Special Foods and Supplements
Some athletes eat special foods or take
protein, vitamin, and mineral supplements.
They believe these will help to make them
star athletes. However, no food or nutrient
supplement gives athletes extra energy,
strength, or power. Also, protein supple-
ments or extra protein from food will not
make muscles larger or stronger. Exercise is
the only way to safely increase the size and
strength of muscles.
Focus o u s u s on n on o N u r r i on Focus on Nutrition
274 Adventures in Food and Nutrition
Copyright Goodheart-Willcox Co., Inc.