Angela Sterzer - Athletic Trainer
Click on the links below for more information on Sports Nutrition.
http://www.gssiweb.com/
http://www.nismat.org/nutricor/
Five Myths You've Been Told About Nutrition:
1. Carbohydrates are bad - Carbs are good for energy
2. Fat is bad - Certain types of fat are good, Omega3 and Omega6
3. Sports drinks are best for rehydration - Too much sugar, 50-50 water and sport drink mix is best.
4. Aspartame is a healthy substitute for sugar - Artificial sweetener, no good.
5. Eating three square meals a day is best -Five to six smaller meals per day are better.
Eating Before Competing
Nancy Clark, MS, RD
THE PHYSICIAN AND SPORTSMEDICINE - VOL 26 - NO. 9 - SEPTEMBER 98
Many casual exercisers and competitive athletes believe they should avoid food for several hours before they exercise or compete. Others wonder if they should snack, perhaps on an energy bar before a soccer game. And a few are so nervous that even the thought of food is nauseating.
Whatever your concerns, experimenting with some of the following preactivity strategies and finding what works best for you can give you top energy and performance.
Timing Your Pre-activity Meals
The rule of thumb for eating before exercise is to allow
4 hours for a big meal (about 1,200 calories)
2 hours for a light meal (about 600 calories), and an hour or less for a snack (about 300 calories)
Sample carbohydrate-rich menus:
LARGE MEAL | LIGHT MEAL | SNACK |
|---|---|---|
2 Large bagels | 2 cups spaghetti | 1 medium banana |
2 tablespoons Peanut Butter | 1/2 cup tomato sauce | 1 package instant oatmeal |
2 tablespoons jam | 8 ounces low fat milk | 8 ounces low fat milk |
8 ounces low fat milk | 8 ounces fruit yogurt | |
16 ounces orange juice |
Packable Snacks
So you won't go hungry if you're traveling to a night game, stash 1,000 calories of tried-and-true food in your gym bag. (Never try new foods before an important event.) You might even pack extra snacks for underfed teammates. On game day you can add perishable items such as yogurt, bagels, apples or other fresh fruit, or even a sandwich or two. Some possibilities:
Granola bars or energy bars (about 200 calories each)
Trail mix (about 200 calories per 1/2 cup)
Toaster pastries (about 200 calories each)
Dried fruit (150 calories per 1.5-ounce box of raisins)
Animal crackers (about 140 calories per 12 pieces)
Juice boxes (100 to 150 calories per 8 ounces)
Remember, you, your physician, and your nutritionist need to work together to discuss nutrition concerns. The above information is not intended as a substitute for appropriate medical treatment.
Ms. Clark is director of Nutrition Services at SportsMedicine Brookline in the Boston area. She is a fellow of the American College of Sports Medicine, a fellow of the American Dietetic Association, and a member of its practice group, Sports, Cardiovascular, and Wellness Nutritionists (SCAN).