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Archive of posts published in the category: Nutrition
Jun
3

Daily Nutrition

Supporting a Young Athlete from Breakfast to Dinner

As the mother of two active athletes, I am frequently challenged to make sure my sons are properly fueled for those long days when team practices after-school keep them out of the house until the early evening. Success for a young athlete requires a well-balanced diet from a breakfast, to lunch, through afternoon snacks (and practice) and dinner. What’s a mother (parent) to do?

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Believe it or not, an energy-packed breakfast can go a long way. Every meal should be based around a protein, complex carbohydrates and “healthy fat,” but breakfast sets the stage for the entire day. If your goal is to send off children equipped for success, make sure to use breakfast as an energy source.

The typical American breakfast may consist of a sugary cereal, or a token bagel or muffin coupled with a synthetic fat (i.e. margarine or vegetable oil spreads). Either way, it’s packed with refined, or simple, carbohydrates. This is not the breakfast of champions” it’s the breakfast for disaster. Refined carbohydrates found in sugary cereals or non-whole grain bread products quickly break down to form glucose. Glucose enters the blood stream causing blood sugar levels to rise quickly and drop just as quick. Hence, a breakfast of this nature will cause a child to hit the wall by mid-morning. Not a great strategy for success in second period math, let alone any sporting event after school.

A healthy breakfast should include a protein, quality fat, and complex carbohydrates. The typical American breakfast consists of a token bagel or muffin, often with a synthetic fat (i.e. margarine or vegetable oil spreads). This is the breakfast for disaster. Refined carbohydrates quickly break down to form glucose. Glucose enters the blood stream causing blood sugar levels to rise quickly and then drop just as quick. Hence, a breakfast of this nature will cause a child to hit the wall by mid-morning. Not a great strategy for success in math class or any sporting event for that matter.

For a true breakfast of champions, consider eggs, oatmeal with real cream and old-fashioned butter topped with fresh berries. Add a glass of whole, preferably raw milk (I prefer from grass-fed cows), and you will provide a child with enough substance to last through the morning. Avoiding the blood sugar roller coaster is critical, as it can lead to undue stress on the adrenal glands, which are located in the endocrine system and become fully engaged when one is under physical stress, as experienced in athletic workouts. Providing a child with a balanced breakfast and lunch will ensure that they go into their after-school practices and workouts with adrenals properly nourished. Skipping breakfast or eating a sugar-based meal is like filling up a high-performance vehicle with watered down 87-octane gasoline and refusing to change the oil. It’s just a matter of time before the engine wears down. Bottom line: breakfast matters if you want to succeed on the field.

But it doesn’t stop there, being able to pack a complete lunch is just as important. Sandwiches are a favorite for my sons. Start with 100 percent whole-grain bread which keeps intact the vital complex carbohydrates. Add several slices of turkey, chicken, or roast beef along with whole milk cheese for protein, topped off with a few slices of avocado which add healthy fats, and some lettuce or sprouts. In addition to a sandwich, a variety of fruits and raw vegetables are always on the lunch menu in our home. And cheese sticks or a small whole-milk yogurt can provide additional nutrition and fuel. Avoid bottled juices and stick to water throughout the day. Bottled juices generally provide no nutritional value, but plenty of simple carbohydrates in the form of sugar. The pasteurization process destroys the vitamins once naturally present in the fruits and generally, only synthetic vitamins are added back in. I often add additional trace minerals to my children’s water bottles to increase their mineral stores. Minerals are the catalyst for the body’s use of vitamins and other nutrients.

Before and after practice, it’s important for kids to have a snack that is easy to digest. If they don’t get a chance to come home before their afternoon sports schedule kicks in or they can’t get a well-balanced dinner immediately after a practice or game, a quick snack can be invaluable. For my kids I like to pack a protein bar or protein shake, but other options include:

  • Almond or cashew butter and honey on whole grain bread
  • Fresh and dried fruit, nuts
  • Fresh or frozen fruit smoothies with flaxseed oil
  • Hard-boiled eggs
  • Beef, turkey, or salmon jerky
  • Whole milk yogurt, whole milk, chocolate milk, raw cheeses

When a child’s physical activities are done for the day, that doesn’t mean they’re done fueling. Children should come home to a well-balanced dinner, ready and waiting. They will be ravenously hungry. As with breakfast and lunch, the meal they come home to should include protein, quality fat and complex carbohydrates. For protein, include beef, lamb, turkey, chicken or wild fish. Fats can be added to the complex carbohydrates (vegetables and grains). Wonderful and delicious fats include butter, olive oil, coconut oil, sour cream, avocados, nuts and seeds. Steamed or sautéed vegetables, as well as a beautiful raw vegetable salad should grace your dinner table every night.

The common threads of a well-balanced diet—protein, complex carbohydrates and healthy fats—each play a specific roll in the nutrition of children. Proteins build and restore muscle tissue, complex carbohydrates offer a quick source of energy and provide necessary minerals and vitamins and fats supply the body with long-lasting energy as well as brainpower. A well-balanced diet from breakfast to dinner will give a young athlete the nutritional tools needed for strong bones, muscles, and ligaments, as well as the mental focus to succeed in the classroom.

Kim Schuette, CN is a licensed certified nutritionist in private practice in Solana Beach, California.

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Nov
27

Competitive Athletes Nutrition

1- Breakfast
Skipping breakfast is not an option, especially when you have early morning practice or lifting. If you’re not overly hungry, try a lighter alternative such as a milk shake, yogurt, cereal or fruit, or even a sports drink and sports bar.

3- Hydration
Athletes should consume about a Gallon of water every day! However drinking only water can flush the athletes system of necessary sodium, so along with water athletes should also consume sports drinks before and during workouts.

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3- Peace
Organize the food on your plate into a peace sign. Break your plate into thirds, placing a protein in one-third, a starch [rice, pasta, potato] in a second, and a fruit and/or vegetable in the last.

4- Fats
Make sure to eat these “Good Fats” in your diet.
Butter (Not Margarine), Peanut Butter, Nuts, Olive Oil, Poly and Mono Unsaturated Fats.
Eliminate “Bad Fats” in your diet
ANYTHING FRIED!!!!, Trans Fats, Margarine.

5- 30 Minutes Before Workout
Consume either a Protein/ Carbohydrate drink such as a Muscle Milk or a light snack such as
trail mix or Protein Bar.

6- 15 minutes after
Replace sweat losses by drinking 24 ounces of water for every pound lost during practice.
Eat something within 15 minutes of finishing your workout, EVEN if you are not hungry. If you exercise more than once a day, you need to eat something after every workout.
• Your MUSCLE MILK DRINK with 300 to 400 calories • A few pieces of jerky and a handful of pretzels • A peanut butter sandwich • 2 large handfuls of trail mix.
Choices:
-A peanut butter and jelly sandwich and a sports drink
-A container of yogurt with granola
-A small bag of trail mix and Gatorade
-A bar such as Balance, Power or Cliff Bar and sports drink *This helps you to recover as well as increase weight.

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