A GUIDE TO EATING FOR SPORTS
You've prepared for the game in almost every way possible: you've trained hard with your teammates, heard inspirational speeches from your coach, washed your uniform, and gotten psyched up . . . but now what should you eat?
If this is something you hadn't thought of, you're not alone; many teen athletes don't really know how to combine food and fitness to reach their potential. And with all the different products available that can supposedly make an athlete perform even better, things can get pretty confusing.
The Funky Food Guide Pyramid
Fortunately, eating for sports isn't too complicated or difficult. It doesn't even require that you change your diet or buy any special foods or supplements.
One of the best ways to ensure you're in top form is to follow the Food Guide Pyramid. Sound simple? It is. By eating the recommended groups of foods in the suggested amounts, you are giving your body the nutrients it needs to succeed. You can find a copy of the Food Guide Pyramid on most boxes of cereal. (When following the Food Guide Pyramid, remember that some teen athletes may need more than the suggested daily servings of certain foods.) Eating regular meals and healthy snacks will keep you in top form.
The Food Guide Pyramid is a crucial part of eating for sports because it includes a huge variety of nutrients. You'll need a healthy combination of vitamins, minerals, protein, carbs, fats, and other nutrients from different foods to be at the top of your game.
That's why it's never a good idea to eat only one type of food when you're training for an event or game. You may have heard about people who swear by "carbo loading" by eating only pasta before a big event, but this isn't the way to go if you're a teen. Carbohydrates are definitely an important source of fuel while you're active, but teens need different types of foods to do well in sports; eating from only one part of the pyramid will probably let your body down.
Although athletes do need a little more protein than less active teens, it's a myth that they need a huge daily intake of protein to build large, strong muscles. Amino acid supplements won't help either. Muscle growth comes from regular training and hard work.
We don't usually think of fats as being healthy, but athletes especially need to take in enough fat from their meals every day. When they are active and well-trained, our muscles quickly burn through carbs and need fats for long-lasting energy. When eaten in healthy foods - not sugary, high-fat snacks - fats are an extremely important source of direct energy for any athlete in training.
And don't forget iron and calcium. Most teens don't get enough of these two nutrients, and athletes' bodies require even more. All teens should make sure they get enough iron and calcium. The best sources of iron are lean red meats, grains that are iron-fortified, and green, leafy vegetables. For teens who play sports, calcium keeps the bones strong. Strong bones prevent stress fractures that can occur while working out or during a game. Foods from the milk group are the best sources of calcium.
