NUTRITION and ATHLETES

QUICK FIXES ?

    Young athletes often have questions about foods high in fat and sugar, such as candy, pop, and desserts. These foods are called "empty calorie" foods because they're usually high in calories but contain few nutrients. Don't eat many of these foods. Get your energy from foods that supply ample proteins, vitamins, and minerals as well as calories.

    Many athletes mistakenly believe that high-sugar foods will give them quick energy before a game or an event. High-sugar foods, such as candy or honey, should be avoided before a game or an event. Sweets can cause rapid swings in blood sugar, make you feel tired, and decrease performance.

Should young athletes follow strict carbohydrate-loading routines often used by adult athletes who are involved in endurance events, such as marathon running or bicycling? Definitely not!

    Another issue that arises occasionally is the concept of "carbohydrate loading".True carbohydrate loading is a rigid exercise and diet plan that adult athletes follow for the week right before the big event. During the first half of the week, glycogen stores are drained by exhaustive exercise and by a diet very low in starch. The athlete then gets a rebound effect during the second half of the week by eating a diet very high in starch and not exercising at all.

Such strict routines that drastically increase glycogen reserves are necessary only for marathon-type activities. These very high levels of glycogen are not needed for high-school sporting events. In fact, true carbohydrate loading can severely stress the body and cause heart and kidney problems. A high-school athlete should eat plenty of starch every day and not make drastic dietary swings from low to high levels of starch.