When we met the new runners, many of them had questions about diet and nutrition. Please read the following information for a captain's perspective:
Basic Food Types
- Proteins -- Builds
muscle tissue for growth and strength, and provides long-term energy.
- Carbohydrates -- Provides fuel for
muscle and energy for
activity.
- Simple sugars -- Not
beneficial, especially for endurance athletes.
- Complex carbohydrates -- The best source
of long-term
energy fuel.
- Fats -- A form of stored energy.
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Foods to Emphasize in Your Diet
- Breads, cereals, grains, and pasta
(complex carbohydrates)
- Fresh fruits and vegetables (a variety
is the best)
- Poultry, lean red meats, nonfat or
low-fat dairy products (protein)
- Fluids -- Water, sports-drinks and
non-acidic juices
- Foods rich in vitamins and minerals --
Fresh fruits, vegetables, meats, and dairy products.
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Foods to Limit in Your Diet
- High fat foods -- fried foods and sweets.
- Simple sugars -- Highly sweetened foods
such as candy, soda, sugar-filled cereals, etc.
- Salty foods -- Fritos, chips, etc.
- Caffeine-containing beverages -- cola,
coffee
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Ideal Pre-Competition Foods
- Complex carbohydrates--breads, grains,
pasta, fruits
- Limit proteins and avoid fats because
they are difficult to digest and not readily converted to useable
energy.
- Plenty of fluids (sports drinks and water,
especially water)
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After Practice and Competition
- Complex carbohydrates to replenish
energy stores.
- Protein to rebuild damaged muscle tissue
and gain strength.
- Plenty of fluids (water and
juices)
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How to Compute the Percentage of Fat in
Foods
1 gram of fat = 9 calories
Example:
Kellogg's Low Fat Granola
Cereal:
-
120 calories in each 1 oz. serving
(about 1/3 cup)
-
2 grams of fat in each serving 2 x 9
= 18 18/120 = 15
-
This cereal contains about 15%
fat.
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Credit for this Information goes to Andy Nichols, Head of the Sports Medicine Department at the University of Hawaii.
