FAQ...Sports Nutrition

FOR IMMEDIATE RELEASE
June 25, 2007

Q: Do you gave any Nutrition Tips for Athletes?

There's no question about it. If you want to do better at something, no matter what it is, you practice, practice, practice. Sports competition is no different. You train and put forth a lot of effort to become better at what you enjoy, whether it's track, baseball, softball, cheerleading, football or wrestling.

Unfortunately, many athletes sabotage all their hard work by eating an unhealthy diet. What you eat and drink impacts your performance. For example, eating a high-carbohydrate diet can boost your endurance.

As an athlete you use more energy, lose more fluids, and put extra stress on your muscles, joints and bones. Your body needs nutritious foods to help rebuild any damage you've done during training and competition. And, fluids are also vital.

Even if you are slightly dehydrated, your physical performance may suffer. Dehydration can affect your strength and endurance. And heat stroke, caused by severe dehydration, ranks second among the reported cases of death in high school athletes. So be sure to drink plenty of fluids, specifically water, before, during and after physical activity.

Carbohydrates, or "carbs," are an athlete's best energy source. Carbs are found in cereal, bread, rice, pasta, beans, fruit, milk, yogurt and vegetables. Unfortunately, many high school athletes think that a soda and a candy bar right before an event will give them more energy to perform better. The truth is, a candy bar won't supply extra energy right away and may cause stomach cramps. Your best bet is to eat a nutrient-dense food such as fig bars, fruit, graham crackers or yogurt and wash it down with plenty of water.

Another myth is that extra protein builds more muscles, so athletes should eat more protein. The truth is that only athletic training builds muscle strength and size; consuming "extra protein" offers no added performance benefits. So what will help you perform better and keep your energy levels up?

Here is some advice;

• Start each day with a good breakfast. Cold cereal, milk, toast, fruit, and/or 100% fruit juice make an easy-to-fix, quick meal that provides plenty of energy.
• Don't skip meals! Include foods from all five food groups (grains, fruits, vegetables, milk, and meat/beans).
• Use snacks as another opportunity to power up. Peanut butter and jelly with milk is a quick, healthy snack any time.
• Drink plenty of fluids, even at mealtimes, to guard against dehydration.
• Get plenty of rest.

For more tips on eating right for sports, visit http://www.urbanext.uiuc.edu/hsnut/. And for a quick breakfast, try this healthy shake.

Easy Breakfast Shake

1 cup low-fat milk

1 cup frozen fruit (strawberries, bananas, blueberries, etc)

Blend milk and fruit in a blender and enjoy!