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Nutrition In this section we will see how the food we eat impacts successful training and competition. Nutrition basically means all the food we eat and the beverages we consume. Food is our body's energy source, which gives us our "get up and go." Without it, athletic performance goes down.   Hydration — Keeping Water in the Body During exercise the body loses water primarily through sweat, even in cold weather or in water. The body has several mechanisms to protect itself from the negative effects of dehydration, but thirst does not occur until the person is already dehydrated! As small a loss as 4 percent of body weight (4 pounds in a 100 pound person) can seriously affect performance.   The goal is to keep the athlete hydrated and not allow him/her to become dehydrated. The easiest way is to create a simple, routine system that all your athletes follow:     When to Drink Water How Much Water to Drink Night before practice or competition Glass of water (8 oz.) 4 hours before event Glass of water (8 oz.) 15 minutes before event ½ Glass of water (4 oz.) During event < 1 hour One water break During event > 1 hour ½ Glass every 20 minutes After event Glass of water every 3 hours until next day   Athletes should not be instructed to "drink as much water as they want." Several serious medical conditions can occur from too much water. If you are practicing in warm environments, you may need to increase the frequency of water breaks.   The athlete can hydrate with several types of liquids; however, the best replacement for most events is plain water. Water Carbohydrate drinks (PowerAde, Gatorade) Mixture of one-third fruit juice and two-thirds water is best used when the activity is of longer duration than one hour   Calories The energy the body gets is measured in calories. Different foods provide different amounts of energy, therefore varying amounts of calories. The amount of calories a person needs depends on many factors. Our metabolic rate is the speed at which we convert food to energy. This rate can be fast, slow or moderate, depending on the athlete. For example, younger athletes require about 3,000 calories per day. This may decrease for some older athletes that have less stringent training and competition programs. All these factors determine an athlete's diet. If insufficient calories are not consumed, an athlete's performance will be negatively impacted.   Energy Balance Energy balance is important for successful training and competition.   Nutrient Balance Nutrients have different jobs, though they work together or need the presence of others to work properly. Nutrient balance is like the energy balance. Athletes must take in all the nutrients they require to be healthy and strong in training and competition. A typical high performance diet for an athlete will provide most energy from carbohydrates, with low and almost equal amounts of fat and protein.     Types of Nutrients   Protein — main body building nutrient Constant need for regular intake High quality: eggs, milk, fish, meat Low quality: nuts, lentils, beans Too much protein converts into energy source or stored as body fat   Carbohydrates — our energy food Body's major energy source Breaks down quickly and easily in digestive system Good sources (complex): rice, corn, potatoes, beans, fruits Poor sources: white sugar, honey, soft drinks, chocolate bars Complex carbohydrates need to be main part of diet   Fats — slow energy food Concentrated energy source, twice as much as carbohydrates Breaks down very slowly and uses more oxygen to create energy Need small amounts for optimal health Visible fats: butter, margarine, plant and fish oils, fat on meat Invisible fats: milk, cheese, nuts, certain vegetables (vegetable fat is better for us)   Vitamins — most easily consumed through well balanced diet Need small amounts daily Low levels can reduce performance Highest proportions in natural, fresh foods Fat soluble: stored in body and ready for use Water soluble: cannot be stored, must be in daily food intake Vitamin C cannot be used without iron   Minerals — most easily consumed through well balanced diet Need small amounts daily Essentials: calcium, sodium, potassium, iron, iodine Iron is essential for oxygen transport throughout the body Iron cannot be used without Vitamin C Iodine controls rate that energy is released Calcium helps muscles react normally and recover from exercise   Water — required by the body for survival Performance is impacted immediately if water needs are not met, especially for aquatics athletes The harder you train and exercise, the more water you need Drink water often and in small amounts before, during and after competition Food contains more water than we think     Fiber — important though often ignored Not absorbed by body High fibers: natural plant foods Good fibers (bran): wheat, oats, brown rice Low fibers (processed foods): white flour, white sugar, white rice, white pastas Make you feel full without getting fat       Balanced Diet A balanced diet maintains proper energy and nutrient balance. It does not have to be expensive when you follow some of the ideas below.   Guidelines for a Balanced Diet   Eat lots of different kinds of food — vegetables, fruits, fish, meats, dairy produce and grains Eat fresh food rather than ready prepared, canned or frozen foods Eat a high proportion of complex carbohydrate rich foods Grill, steam or bake foods. Avoid boiling or frying Avoid fatty meals and sweet and salty snacks Check fiber intake by eating whole grain breads, cereals, pastas Eat brown rice instead of white rice Flavor food with herbs and spices rather than salt Drink small amounts of water and fruit juices often   The Fitness/Nutrition Ideas! Test yourself on the fitness and nutrition items below. The whole family can benefit from following these guidelines on what to eat and how to get more exercise.   Exercise Guideline Eating Guideline Be active as a family or group of friends. Go for a walk or play Basketball — but DO something! Try to eat whole-grain foods such as oatmeal, brown rice, whole-wheat bread. Track your progress on the Basketball skill assessment form in this book — make one for every person in your family! Try to eat dark green and orange vegetables such as spinach, broccoli, carrots and sweet potatoes. Set aside a time each day for physical activity. It should be between 30 and 60 minutes per day. Eat fruit at meals and for snacks — they can fresh, frozen, canned or dried — but avoid the sugary juice The next party you have could be a SPORTS party. Drink low-fat or fat free milk several times a day. Set up a home gym using the stairs, canned foods for weights, etc. Try to eat low fat meat, chicken or fish and try them with some beans and peas! Walk around while talking on the phone or watching TV. Oils that come from foods are great. You can get oil from fish, nuts as well as the usual corn, canola and olive oils. Give gifts to other people that will encourage them to be active and play — hopefully they will invite you to play too. Try to avoid sugar when you can — especially if it is listed as the first ingredient on a package.   Pre-Competition Nutrients/Meal The body's energy levels need to be high before training and competition. The high performance diet above will supply this everyday requirement. Athletes are individuals and require different foods and their body responds differently to certain foods. Generally speaking, the guidelines below will help your athletes consume the proper nutrients before competition. Eat a small, easily digestible meal, usually less than 500 calories Eat about 2½-4 hours before competing Limit proteins and fats since they digest slowly Avoid foods which form gas in digestive system Drink small amounts of water often, before, during and after competing   During Competition Nutrients Besides hydration, nutrients are not needed for events that last less than one hour. For events that have more than one hour of continuous activity, carbohydrate drinks or fruit will supply the needed energy for continued effort. During tournaments lasting more than two hours, let your athletes nibble on small pieces of banana, peanut butter sandwiches, noodles or plain pasta (complex carbohydrates) when they have at least a half-hour break before their next game. This will help them keep their energy levels up. Do not fast your athletes for the duration of a 6-8 hour event.   Post-Competition Nutrients To replenish energy, foods with readily available carbohydrates (fruit, carbohydrate drink, granola bars) should be eaten in small amounts immediately following exercise. Throughout the remainder of the day, meals should contain 65 percent complex carbohydrates to replenish energy.   Analyze Your Diet The following questions will help you analyze your athlete's diet (and yours). Mark the column with the most accurate reply.   Question Yes No Do Not Know Are there a lot of different foods in your diet? Do you eat enough carbohydrates? Do you eat mostly complex carbohydrates? Do you eat animal proteins? If yes, are they mostly red meat? Mostly fish and white meat? Do you eat eggs? Do you eat dairy produce? Do you eat a variety of plant proteins? Are there a lot of vegetable fats in your diet? Is your food mostly fresh? Is your food mostly canned? Do you drink a liter or more of water a day? Do you drink mostly soft drinks? Is there enough fiber in your diet? How do you prepare your food mostly?                                          Steamed?                                    Grilled?                                    Baked?                                    Stir Fried?                                    Boiled?                                    Fried?     Recommendations   Foods to Add   Foods to Decrease   Changes in Storage   Changes in Cooking

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