Archive for December, 2009

Identifying Foods, Groups and Their Influence

To have enough energy and muscle to perform sports, an athlete needs to consume enough energy and muscle foods. By eating enough calories from a variety of foods, you will satisfy your need for carbohydrates, proteins, fat and vitamins and minerals to create that energy.  Children must work with their parents in developing a plan like this.

nutrition chart

Different carbohydrate foods can affect your energy level in different ways. A note here is that we should beware of the idea that simple carbohydrates (quick energy foods?) are always digested rapidly and cause wide swings in blood sugar and that all complex carbohydrates (slow energy foods?) are digested more slowly and don’t cause blood sugar fluctuations.

A high-carbohydrate diet increases stores of glycogen, the energy for muscles, and improves overall athletic performance. The bulk of the day’s calories (60% to 70%) should come from carbohydrates such as bread, cereal, grains, pasta, vegetables, and fruit. This is important because if you exercise for longer than an hour, you can begin to deplete your muscles of glycogen. After a game, depleted muscle glycogen stores must be replenished, especially if the player will be exercising again within the next 8-12 hours.

Balance of Nutrients

Carefully planned nutrition must provide an energy balance and a nutrient balance.

Fats – one source of energy and important in relation to fat soluble vitamins
Vitamins ? plays important roles in many chemical processes in the body
Proteins – essential to growth and repair of muscle and other body tissues
Carbohydrates – our main source of energy
Minerals – inorganic elements occurring in the body and which are critical to its normal functions
Roughage – the fibrous indigestible portion of our diet essential to health of the digestive system
Water – essential to normal body function if only because 60% of the human body is water


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