oi - | Please pu yukkies Lest “than two weeks to go before the Skeena Valley ‘Triathton. . Many - kilometres have been swum, run and cycl- ‘ed, ‘Is there anything else con- testants can do before this big ent to help them cross the -o-dfinish line? Here ere a few final ‘tips from Skeena Health Unit | : _Mutritionist Sonya Kupka, en- ~ ding her series on nutrition for athietes, : Athletes that have tried to get the’ most mileage from their ‘foods will have eaten lots of car- : bohydrates during training. Carbohydrates are neeeded every’ day to replace muscle glycogen stores that have been used for fuel during training, Carbohydrate-consuming, athletes are already ahead. of many others that have ignored their bodies’ nutrient needs. | Is it possible to catch up to these carbohydrate consumers? Not likely, It.is what has been eaten over the long run that really counts. There are, however, two ways some athletes can still manage their meals to help them get to the finish line. Normally your muscles can store only enough glycogen to keep the body moving for about two hours. Carbohydrate loading is a way to store two to three times the normal amount of glycogen in the muscle, By following a special diet and training program, you can tem- porarily trick your body into overstocking this fuel for the muscles, ‘Carbohydrate loading allows athletes to last longer. It does not improve or strengthen per- formance, It onty helps in con- tinuous endurance events that take longer than 90 minutes, Athletes are planning to com- pete in all three events in a triathlon may benefit, but there's no benefit to athletes competing in a single event. The carbohydrate loading Program begins several days before the event. Workouts are gradually: cut back (down ‘to. one-half Of one-third” of ‘ihe - usual effort), As the workoutgs are cut back, the daily car- bohydrate in the diet is increas- ed, The last three days should provide: « Twelve or more servings of grains: * Eight or more servings of fruits and vegetables. a their place a! Terrace. . = 10% OFF for seniors unt July: 31, 1890 Food for Fitness. by Sonya Kupka "Community Nutrittonit _e . Two: to three servings of meat, poultry, fish or legumes. * And two to three servings of milk, - . The day before the. event, complete rest from training ‘is. ’ Necessary, The muscles then act aS a sponge to fill the glycogen stores from ithe ‘high- carbohydrate diet. There are some ~ problems with carbohydrate loading. Three grams of water are stored - for each gram of carbohydrate. Athletes must drink and drink and drink more to meet this ex- tra fluid need, Athletes following this pian will gain weight, This gain may vary from two to seven pounds, This can be uncomfortable and may make the muscles feel heavy and stiff. Cramping and early fatigue may set in, The change in regular training pro- gtam can be upsetting and af- fect some athletes ‘‘psyche.”’ Repeated loading stresses the system and can cause depres- sion, lethargy and aloss of mus- cle tissue. It should not be used more than three to four times per year. [t is not appropriate include two to thre: ‘cups of fluid.; 2. 7s Pre-game menu. ideas are: «Skim “milk -yogurt with fresh fruit and an english muf- fin (no butter). . * Cereal with skim milk and banana. ® Poached egg on dry toast with fruit juice. ® Sliced turkey and lettuce sandwich (no mayonnaise or butter) with skim milk, For athletes with the jitters and/or no appetite, liquid meals are 2 great idea. Liquid is digested faster. A good blender meal can be made by blending fresh or frozen fruit, skim yogurt, orange juice and ice cubes. For most athletes, it is best to eat three to four hours before the competition. This will vary from person to person, meal to ‘meal, The goal is to allow enough time for digestion. Food remaining in the stomach may for school-age children or teens = in most cases. The last supper Eating before exercising keeps athletes alert and prevents hunger. The meal should be physically and psychologically comforting. It is not the time to try anything new or unfamilliar, but it is a good idea to experi- ment ahead of time with dif- ferent meals and times, Whatever works best is fine. Every body ‘is different, The following points are suggestions only, The pre-event meal should be mainly carbohydrates, especial- ly the complex carbohydrates found in grains. Protein and fat are best minimized. They keep food in the stomach longer. Too much fibre or bulk may be un- comfortable. The meal should wit y cause nausea, cramping, even vomiting, No food should be eaten an hour or less before competition. The only thing that“should be consumed clase to competing is lots of cool refreshing water, Concentrated sweets like can- dy bars, pop and even juice may be digested quickly and absorb- ed, but they can hurt perfor- mance. Sugar stimulates the release of a hormone, insulin. Insulin. causes the muscles. to. remove the sugar in the blood so quickly that the blood sugar drops. Low blood sugar makes the body feel tired and weak. A good time to enjoy these sweets ‘is after the event; By then-the body will need a quick source of carbohydrate. . My Iast message te all Skeena Valley Triathlon contestants is good luck and have fun. . OKANAGAN S02 CHERRIES have now arrived! 5 to 10 year old Rose bushes potted and ready to plant. BUY ONE, GET ONE FREE _. Alt remaining fru trees... BUY. 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