Copyright Goodheart-Willcox Co., Inc. Section 13-3 Nutrition Across the Lifespan 345 Water is a good fl uid choice for athletes. It is easily absorbed and rarely causes cramping. Beverages containing caffeine should be avoided because they can cause dehydration. Eat Plenty of Iron-Rich Foods Iron helps the blood carry needed oxygen to muscles during physical activity. Good sources of iron are lean meats, enriched and whole-grain breads, and leafy, dark green vegetables. Meet Daily Calcium Needs Meeting the daily requirement for calcium is especially important for female athletes. Calcium helps build strong bones that are more resistant to stress fractures. Dairy products and leafy, dark green vegetables are good calcium sources. Supplements Athletes should avoid depending on supplements to replace a well-balanced diet. Supplements such as vitamins, high-energy bars, and sports drinks are not dangerous. However, they should not be consumed instead of healthful foods and water. Anabolic steroids are powerful, dangerous drugs that some people take to boost athletic performance. Such drugs mimic the natural male hormone testosterone. This helps build muscle tissue and body mass. However, steroids do not improve agility or skill. They may also cause many serious health problems, such as high blood pressure, heart disease, and liver damage. Steroid use may cause adolescents to stop growing. Males may begin producing less of their own testosterone, and females may show the effects of increased male hormone. For these reasons, steroids should not be used to attempt to boost athletic ability. Needs of Adults By the time people reach their early twenties, their bodies are generally considered to be physically mature. Gradually, metabolism begins to slow, causing adults to need fewer calories. If adults do not decrease their food intake, they are likely to put on weight. The need for nutrients during adulthood does not diminish because body tissues must be maintained. The diet needs to supply adequate amounts of protein, vitamins, and minerals to help keep the body healthy. 13-13 Making a few small adjustments to a healthful diet can help teen athletes meet their nutrient needs. Analyze and Solve Research the disadvantages of using steroids to try to enhance athletic performance. Summarize your findings in two lists: the negative effects of short-term use and of long-term use. Prepare recommendations for a school coach or nurse about addressing this topic in school sports.