| ticles on

This week is Canada's Fitweek,

‘| Millions of Canadians are mak-

ing a special effort this week to

| be active and become fit. It also

marks the first in a series of ar-

Skeena Health Unit nutritionist Sonya Kupka,

from’ heredity and training, no ‘single factor plays a bigger role ‘in the quality of athletic perfor- mance than diet.

Marly athletes are willing to -try’ any dietary program or nutritional supplement to im- prove their performance. Many authors, fgod producers ‘and supplement. manufacturers are willing to sell anything to meet ‘this demand,

; Don’t be fooled. There are no

magic foods or special potions. .

Every body needs more than 50 nutrients, Athletes do need : More of some of these nutrients to meet the extra demands plac- ed on their bodies. Still, all of these nutrients can be supplied by eating a variety of foods,

Food “is the best fuel for .

athletes,

Our bodies are like cars, As we drive ourselves or our cars longer, faster or more often, we need more fuel. Simple enough? It'gets complicated, The kind of fuel we use makes a difference. Like cars, we will ran better on some types of fuel than on

fitness nutrition by |

Can one eat to win? Aside

others.’ : . Our fuel — food - — gives us

the nutrients we need to live and be active. We get energy, measured in protein, from only three of these nutrients: . car- bohydrates,. protein and fat.

All foods are made up of at least one of thesé three energy- providing nutrients, Some foods, such as milk, contain all

‘three. By. balancing your food choices you can come up with a °

winning combination.

Carbohydrates-should be the main source of calories in. the diet for everyone — active or not. Athletes wanting ‘to ‘max- imize their performance need even more of their calories from carbohydrates. ;

The two food groups that provide most of the car- bohydrates in our diets are the breads/cereals and fruits/vegetables groups. Many training diets include eight or more servings from each of these two food groups.

Some carbohydrates are stored in the bady as glycogen, to be converted into energy later. The more glycogen you have in your muscles, the longer you will be able to exercise before becoming exhausted. A high-carbohydrate diet will in- crease the amount of glycogen in the muscles. .

Complex carbohydrates pro- vide the body with energy ona

_ SCORE BOAR)

Terrace Men’s Soccer League Scores: May 22 . ’ Western Seaboard 3, North Coast Road Maintenance 2 Skeena Hotel 2, TerraceInn 1 | May 24 i Sinjur Masoners 2, Western Seaboard 2 * North Coast Road Maintenance: 5, N.T.C. 4

Terrace Men’s Soccer League Standings:

‘this,

Food for.

Fitness: - by Sonya Kui pka

Community. Nutritoniet

slow but steady pace, , desirable in endurance activities. They are found in legumes, rice, corn and grains and form the bulk of good athletes’ diets.

‘Simple sugars. are also car- bohydrates and are easily digested and absorbed. They can cause the blood sugars to quickly rise, but then the blood sugar levels fall, and so will your energy level. Because of sweets. and sugary beverages shouldn't be consum- ed before exercising.

There is a myth that protein

should be the: athlete’s fuel,’ This originated from the ancient -

belief that for athletes to have

the ‘strength and power of a

bull, they must. consume. his muscles. It is now evident that complex carbohydrates — jot

Protein — build muscle bulk.

and size by loading the muscle With glycogen.

Protein is more important for healing injuries, growth ‘and development. ‘While it may be true that athletes need slightly more protein, chances are they, like most North Ameticans,

already consume: more than

enough. . Two servings of a_high- Protein food ‘daily is quite ade-

quate. Good sources of protein - are meats, fish, poultry and | legumes. Legumes when ‘com-.- sumed in a vegetarian diet must

Terrace Standard, Wednesday, May 30,1990 — Page BS

be combined with grains, nuts,

or seeds to provide all necessary -

amino acids, a Extra protein is used as

, Shergy or stored as fat. Too _ much protein can be expensive - and may even be harmful. This isthe case with ‘protein sup- .. plements, which can lead .to a dehydration. since protein re- ‘~ ‘quires additional fiuid to be ‘flushed from the system:Some

concern is being voiced about

high-protein effects on kidneys

and urinary. -calcium loss. Single. amino acid sup-

plements ° are. even riskier. They

can upset your body’ Ss own carefully balanced amino acids or may éven be toxic, Many of

- these supplements have not

been tested in human subjects. Their long-term effects are unknown.

Would you change the fuel for your car to a new formula that has never been proven fo be

effective or tested.for its safety,

just because the retailer or

‘manufacturer claims it will give _ you better performance? Think

ce to performance |

about it. ;

Fat is the most concentrated ‘form of ‘ energy in the diet. It provides more ‘than twice: as much ‘calories per gram as car- bohydrates and protein, Some

’ athletes may ‘be able to afford the extra calories, but not many

can afford increased risk for heart disease or certain types of cancer that comes with a high fat diet, -

Everyone can benefi t by cut ting back on fat when: ‘preparing | eals and balancing high fat food choices with a low. fat: food. Athletes should be extra careful when they eat foods that con- tain fat. Fat slows digestion, so foods containing fat will stay in - your stomach longe, resulting i in discomfort during exercise.

Everyone will benefit from

‘having a varied diet of foods

from all four food groups with the empliasis on breads/cereais, fruits/vegetables, and legumes. And such a diet may improve athletes’ strength and stamina, Next week: To drink or not. fo drink .

Team GPW L T GF GAP ae? m Be. Aly

Skeena Hotel '4 3 0 1 13 4 «7 — ee: see. garrppapaerpiiyersrrcriniss

‘Western Seaboard 4202 37 6 1987 CHEV CELEBRITY STATION WAGON . rag. 0,005 1983 GMC 3/4 TON PLU. 4X4 eenue TION

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