Page C10 - The Terrace Standard, Wednesday, April 21, 1993

Athletes are what they eat

PRING and

summer are

upon us, and

everyone is out |

running, SA skipping and jumping. With the wide variety of Sa

Northwest sporting. evenis, chances areal some readers

will ' participating as j wihletes. _ Many athletes over estimate Many of the best sports com- their protein needs for training.

petitors. know that a balanced diet can make a difference in their performance.

A good diet won’t make an average athlete world class, but a poor diet can make a world class athlete into an average one (or worse).

A good diet can help your performance, both while you're training and at your event.

Eating for your training should be a pleasure, not a repetitive daily. grind of bananas. and. protein supple- ments. Then, before your

‘event, you can use a high car- bohydrate meal (or ‘‘carbo load’*) to boost your finish line slandings.

_ When. you're training, you

need calories’ to. burn and fuel _

your muscles. It’s best to em- phasize carbohydrate foods this time.

Looking to Canada’ s Food Guide, you'll find rich sources of carbohydrates ‘in the breads anid cereals, and vegelables and fruits food groups. So choose lots of rice, pasta, whole grain

cereals and breads, rolls, marathoners, or triathletes... bagels, oatmeal,. and even Supplements can add to the crispbreads and rice cakes. cost of training, and there’s no ©

Get vitamins and mineral along with your carbohydrates

Even if you're training to build muscle, you don’t need that much extra protein.

Let's say you want to build about 10 kilos (that’s 22 Ibs} of muscle, 10 kilos of muscle is about 80 grams of muscle per day. That muscle is about 20% protein. So about 16 extra “grams of protein per day will build your extra muscle in around two months.

That’s the amount of protein in an egg, or two ounces of meat. Canada’s Food guide tells us we ned about 4-6 ounces of meat per day for good health. Add the extra two ounces for more muscle, and you'll still need only 6-8

_ounces of meat, fish or poultry “per day for your training diet.

Athletes can eat up. to 30% of ©

their calories ‘from fat, espe- cially because they’re training regularly. Fat is a good source of calories and energy.

The training you do will help your body become better at using fat as an energy source.

- This can be particularly impor- -

tant for endurance athletes, like

evidence that they’ll improve your performance. You can get

by eating a VARIETY of vege- all of the vitamins and mineral tables and fruits along with you need by eating a balanced your grains. diet. Protein-supplements can

You can choose good aclually strain- your kidneys,

sources of beta carotene, like sweet potatoes and yams, car- rots, squash, and leafy. greens. Choose lots of Vitamin C rich foods as well.:

‘Don’t limit yourself to citrus fruits. Enjoy vegetable like potatoes, cabbage, and broc- coli, too; or other. “*C-rich’’ fruits like: kiwi, papaya, and _ even! ‘that? ambiguous “Erni”; the tomiato:** Pettit ye

anid lead to dehydration. Base —

your diet on FOOD, not pills, and you'll cat better, and DO better.

So when you’ rc training, choose lots of carbohydrates: 6-10 servings of -vegetables

. and Fruits, and 6-12 servings of

grain producis.. Eat moderate amounts of

- protein;.2 servings per day of,

about 3-5 ounces of meat, fish

the intestines, ‘dehydration and nausea, and . ‘even cramps.

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5:00 pm to closing Kids under |. 12 (accompanied by adults) eat FREE from our Kids Menu

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Did you

HB know that...

Courtesy Skeena Health Unit

cr poultry (or try eating legumes like split pea soup, chili or beans to boost both protein and carbohydrate!). Drink 2-4 glasses of milk per day to get your calcium and

Vitamins A, D, and Riboflavin. -

Choose a lower fat milk, like skim or 1%. And don’t spend extra money on supplements, that will only trim your pocket baok, not your time!

Before your event, have a small-meal. Try to have it about 3-4 hours before your start time. That way, digestion won't interfere with your per- formance. Choose low protein, low fat high carbohydrate ‘foods.

'. They’re easily and quickly digested, and will supply fuel without giving you a sluggish deeling. Avoid sugary foods like chocolate bars and sports drinks, They draw water into causing

If you're an endurance athlete, you may want to in- dulge in ‘*Carbo-loading’’. This means decreasing your

carbohydrate intake for about 3. . days before your event. Then,

the night before your event, - "have a meal that really empha-

sizes the carbohydrate foods, like grains and starchy vegeta- bles. This will help to increase the fuel your muscles store for the race.

Last, but not least, remember to drink plenty of water during a long cvent. Try to drink

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about 1/2 a cup of waiter every 10-15 minutes during | your event. If your event is a short

one, another guide is to.weigh |

yourself before your event, and then drink water to return to that weight after the event.

' So remember: a. balanced diet during training, | car- bohydrates before the event,

and lots of water during long .

events.

“You'll” be Well ‘nourished, “

well fuelled and ready to win. Good Luck!!. °

What are your questions or concerns? Write us at:

“Did You Know That...?°”

Skeena Health Unit,

3412 Kalum St

Terrace, B.C.

V8G 4T2,

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