FitnessReport:Supportive Nutrition for Youth Sports Performance
It is 5:30 in the afternoon and about 50young girls are half way through their practicesession for competitive gymnastics. Some of the girls are feeling pretty tired, they’ve noteaten since school lunch hours ago. Othersare feeling a little sluggish; they had cereal and juice after school but now are crashing fromthat sugary snack. Some others are bouncyand jittery and struggling to concentrate on thebalance beam, they’re wired up on Gatoradeand M&M’s that they pound each break. At least one 9 year old is feeling prettygood, she has plenty of energy, but is calmand focused. She’s been eating often duringthe day and had a well balanced meal beforepractice; a piece of fish with some sweetpotato, a fresh spinach salad and a lot of water. High quality protein, low-glycemiccarbohydrates, fiber, vitamins, minerals, andessential fatty acids; which provide all thehealthy cell building materials her body needsand all the steady release energy her coachwants to fuel a good practice session withgood concentration and a positive attitude.That’s supportive nutrition for anyperson, any age, anywhere and it’s not hard todo at all. Here’s what we suggest for optimalperformance:
Eat Often
The body is constantly building andreplacing cells, millions each day! It needs asteady supply of supportive nutrients to buildhealthy cells and fuel steady energy. Everyoneshould eat a supportive meal every 3 to 3 ½hours. This is what works to fuel the humanmachine for peak performance.
Supportive Meals Include
Visually equal proportions of a leanprotein, a starchy carbohydrate, and a fibrouscarbohydrate should be eaten with each meal.
Proteins:
Generally come from things with eyessuch as; turkey, chicken and eggs, lean beef orpork, fish, or dairy products.
Starchy Carbs
:These are higher glycemic (highersugar) carbohydrates that fuel energy. Thebest choices are vegetables that grow belowground; potatoes, sweet potatoes, and carrotsor grains such as oatmeal, corn, or brown rice.
Fibrous Carbs:
Most above ground vegetables are greatfibrous carbohydrates that provide fiber forgood digestive function and most of thevitamins and minerals any healthy body needs.Eat a wide variety of colors of vegetables;different color veggies have different nutrients,For example: red bell pepper and green beans.
Fruits:
Fruits are great sources of valuablenutrients and many are high in fiber, but mostfruits are also high in sugar and should beeaten in moderation and only in combinationwith protein to slow absorption and reduceinsulin response within the body.
Avoid Processed Foods
The foods that make up supportivemeals are not made by mythical elves in treesand do not come in brightly colored boxes orplastic packages. The foods you chose shouldbe organic if possible and always asunprocessed and natural as possible. Shopoften and around the perimeter of the grocerystore, that’s were you’ll find the fresh produce,meats, and dairy products.Not all carbohydrates are created equal;white bread, instant rice, packaged dinners,candy, cakes and cookies, should be avoided.
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