PLAYER HEALTH

Food is an important part of an athlete’s training.  Being a great athlete takes more than just practice and training; it also takes the right foods at the right time to keep your body in peak shape.  The good news is that regular food will give you what you need -- sports bars, sports drinks and supplements are not necessary.

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On Average, active teenage girls need 2,200 to 3,000 calories for performance and growth.
 

• Carbohydrates are the main source of energy for endurance and power.  

• Proteins help build new tissue

• Fats provide energy when exercising at lower levels.

• Choose quality calories from fruit, vegetables, whole-grain breads and cereals, low-fat dairy, lean protein and heart-healthy fats. These foods provide the energy, protein, vitamins and minerals that athletes need. If you eat a variety of these foods, you will receive enough vitamins and minerals and other nutrients.  

 

How much protein should I eat?
 

Proteins build and repair muscle, hair, nails and skin.  Strong muscles come from training and a healthy diet with plenty of protein.  No need to eat extra protein--you can get what you need from regular eating. Eating a vegetarian or vegan diet is OK too.  It is a myth that these diets don’t provide enough protein! Good sources of protein are:
 

• Lean meat, poultry, and fish..

• Beans, chickpeas, lentils, edamame, eggs, low-fat milk, cheese, yogurt, tofu, nuts, peanut butter and seeds.

What about vitamins?
 

If you have a balanced diet, you probably get enough vitamins and minerals.  Try to eat fruits and vegetables of different colors as a way to get different vitamins (red bell peppers have vitamin A, spinach has vitamin K, oranges have vitamin C).

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Two minerals need special mention:  calcium and iron. Teenage girls need more of these.

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Calcium:  girls need extra calcium to build their bones (between the ages of 9 - 18, girls need  1300 mg/day).

Calcium is found in…
 

• cow’s milk (dairy products like low-fat milk, yogurt and cheese) and other milk sources that are fortified with calcium (soy, almond, etc).  These sources have 300 mg of calcium per cup. If you don’t think you are getting enough, you may consider a supplement.

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Iron:  extra iron is necessary for growth and building muscle.  Between the ages of 14 to 18 more iron is needed: up to 15 mg/day for girls.  Sources of iron include eggs, leafy green vegetables, fortified whole grains, lean meat, fish and poultry.

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Is dieting OK?
 

Usually dieting for teen athletes is not OK.  If you think you need to diet, or if someone like a coach, gym teacher, or teammate says that you need to go on a diet, talk to your doctor first.

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When should I carb load?
 

Carbs give you energy for endurance and power, but all types of food are necessary for fueling your game for the long haul.  Like we’ve talked about before, low carb diets are not healthy.

Good sources of carbohydrates include fruits, vegetables, and grains.

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Choose whole grains (such as brown rice, oatmeal, whole-wheat bread) over refined carbs (such as white rice, white bread, or foods with processed sugar).

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(See below for suggestions on a game day food plan.)

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What about fat?

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We all need fat in our diet!  In fact, 30% of our calories should be fat calories.  Especially athletes, because active muscles quickly burn through carbs and need fats for long-lasting energy.  It also helps us absorb our vitamins (A, D, E, K).

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Timing is important:  fats slow down digestion, so avoid a fatty meal a few hours before exercise.

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Choose healthier fats, such as the unsaturated and mono-saturated fat found in most vegetable oils, avocados, some fish (salmon), and nuts and seeds. Limit trans fat (like partially hydrogenated oils found in snack foods) and saturated fats (found in high fat meat and high fat dairy products, like butter).

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I hear supplements can help my performance.

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Energy drinks do not boost your performance!  They have a lot of sugar that gives you a boost, but then makes you ‘crash’.  They can also have a lot of caffeine, which increases your heart rate -- not good before a game.

Other ‘performance’ supplements can actually be harmful (hormones like steroids, testosterone, DHEA and others)

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What should I eat on game day?

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• Eat breakfast!  It replenishes your glycogen (energy) stores, and improves your concentration and performance throughout the day.

• Eat a meal 2 to 4 hours before the game or event: Choose a protein and carbohydrate meal (like a turkey or chicken sandwich, cereal and milk, yogurt and fruit, or pasta with tomato sauce).  

• If you don’t have time for a meal before the game, eat a light snack 1- 3 hours before the game:  Choose a light snack (like fruits, vegetables and hummus, crackers, a bagel, or low-fat yogurt).  Learn what works best for you -- some athletes feel too full or crampy if they eat before a meal.

• Don’t forget your post game snack:  both carbs and proteins are needed to reboot and rebuild your body.  Try graham crackers with peanut butter, yogurt or cheese with fruit.

• What about carb loading?  Endurance athletes (think marathon runners) can use ‘carb loading’ (eating lots of carbs in the 2-3 days before a competition), but it isn’t recommended for most athletes like basketball and lacrosse players.
   

We’ve talked a lot about FOOD.  But don’t forget that other essential:  WATER! Hydrate, hydrate, hydrate. Drink water 2-3 hours before your sport, during breaks, and especially afterwards to replenish your body.