It's not always easy to "Eat Healthy." The stereotypical choice you'd think of; would be between a bag of chips or a salad. Not a very difficult choice in my opinion because it's hard to fight of the temptation and be "healthy", especially when you have those two extremes. But, eating healthy doesn't have to be such a struggle. The main basis is just to have a balanced diet. You don't have to completely starve yourself of everything fatty, just take everything in moderation.
As an athlete, however, your diet is extremely important to your level of physical activity. In order to have the necessary diet, it isn't all gorging on energy bars and chugging Gatorade. Long distance runners in general, have a very unique diet because they have to have enough calories to fuel their growth, and extra calories to help them maintain their performance level.
Runners can achieve their peak performance through training and eating a variety of nutritious foods. Everyone knows carbs are an important source of fuel (carbo-load), but that's not all it takes to keep an athlete going. It takes vitamins, minerals, proteins, and fats to keep a player in shape. In this blog, we'll go over everything in a balanced diet that should provide the nutrition for good health and sports performance that an active teen athlete needs.
Thursday, April 29, 2010
Calories and BMI
Consuming the correct amount of calories is important for a person, and especially a runner. If a runner consumes too little calories, they will not have enough fuel for their run. The amount of calories required by a runner's body varies among each runners because of gender, size, age, etc. A calorie calculator can give a runner an idea about how much calories they need to consume based on the amount of their activity level, however, caloric needs will change based on activity level, etc. Female teens are currently recommended to consume less than 2200 calories, and teenage boys less than 2500-3000 calories. However, this suggestion is not true for everyone because runners may burn more calories than those who don't, and thus need more calories.
BMI, or body mass index, is a measurement that estimates how much body fat a person has based on weight and height of that individual. Based on a person's BMI, it can help them figure out if they are at a healthy weight. However, a teenager's BMI isn't always correct. Some kids who have a lot of muscle will have a BMI that says they are overweight, even if they have very little fat.
http://www.freedieting.com/tools/calorie_calculator.htm
http://www.teengrowth.com/index.cfm?action=info_advice&ID_Advice=2434
http://kidshealth.org/teen/nutrition/weight/bmi.html
http://www.superkidsnutrition.com/nutrition_answers/nw_whatisacalorie.php
Pictures:
http://kidshealth.org/teen/nutrition/weight/bmi.html
BMI, or body mass index, is a measurement that estimates how much body fat a person has based on weight and height of that individual. Based on a person's BMI, it can help them figure out if they are at a healthy weight. However, a teenager's BMI isn't always correct. Some kids who have a lot of muscle will have a BMI that says they are overweight, even if they have very little fat.
http://www.freedieting.com/tools/calorie_calculator.htm
http://www.teengrowth.com/index.cfm?action=info_advice&ID_Advice=2434
http://kidshealth.org/teen/nutrition/weight/bmi.html
http://www.superkidsnutrition.com/nutrition_answers/nw_whatisacalorie.php
Pictures:
http://kidshealth.org/teen/nutrition/weight/bmi.html
Wednesday, April 28, 2010
Cabohydrates
Carbohydrates are sugar molecules, and are composed of carbon, hydrogen, and oxygen. These sugar molecules when linked together, make up starches and fibers. Carbohydrates are turned into several different forms after they've been eaten. They are stored as glycogen in the liver and muscles. Another form of carbohydrates is glucose. This form of carbohydrates circulates through the blood system. Glycogen stored in the muscles and liver, provide some of the energy expended when exercising, like running, and hold off fatigue. Only a certain amount of glycogen can be stored in the muscles, and as long as the activity isn't longer than 90 minutes, and very intense, then the amount already stored can sustain the runner for their workout.
An average teenager should get 40-60% of their daily calories from carbohydrates. A long distance runner, however, should be eating a little more carbs than those who don't run because they need the extra energy for those long runs. Adult runners are recommended to have 50-65% of their diet to be carbs, but since teenagers may not run as long, they might not need as much.
People, and especially athletes, should be eating complex carbohydrates, not simple carbohydrates. One difference between the two is that simple carbohydrates are associated with several different diseases and should not be eaten in excess, while complex carbohydrates are high in fiber, and actually improve digestion and stabilize blood sugar levels. Some examples of simple carbohydrates are: sodas, white flour, candy, fruit juice, and table sugar. Examples of complex carbohydrates are: fruits (apples, strawberries, oranges), veggies (spinach, cucumbers, broccoli), brown rice, and oatmeal. Complex carbohydrates help to keep blood sugar levels from spiking, and helps fuel a runner for their long run.
Picture of Complex Carbohydrates
Picture of Simple Carbohydrates
http://www.therunningadvisor.com/Sports_Nutrition.html
http://www.howtothinkthin.com/instincts2.htm
http://www.halhigdon.com/Articles/Diet.htm
http://www.runnersworld.com/channel/0,,s6-242-0-0-0,00.html
http://www.coolrunning.com/engine/2/2_1/162.shtml
An average teenager should get 40-60% of their daily calories from carbohydrates. A long distance runner, however, should be eating a little more carbs than those who don't run because they need the extra energy for those long runs. Adult runners are recommended to have 50-65% of their diet to be carbs, but since teenagers may not run as long, they might not need as much.
People, and especially athletes, should be eating complex carbohydrates, not simple carbohydrates. One difference between the two is that simple carbohydrates are associated with several different diseases and should not be eaten in excess, while complex carbohydrates are high in fiber, and actually improve digestion and stabilize blood sugar levels. Some examples of simple carbohydrates are: sodas, white flour, candy, fruit juice, and table sugar. Examples of complex carbohydrates are: fruits (apples, strawberries, oranges), veggies (spinach, cucumbers, broccoli), brown rice, and oatmeal. Complex carbohydrates help to keep blood sugar levels from spiking, and helps fuel a runner for their long run.
Picture of Complex Carbohydrates
Picture of Simple Carbohydrates
http://www.therunningadvisor.com/Sports_Nutrition.html
http://www.howtothinkthin.com/instincts2.htm
http://www.halhigdon.com/Articles/Diet.htm
http://www.runnersworld.com/channel/0,,s6-242-0-0-0,00.html
http://www.coolrunning.com/engine/2/2_1/162.shtml
Fats
Fats, and oils, are composed of molecules called fatty acids. Within these fatty acids, there are carbon atoms that are either linked by a single or double bond. If there are no double bonds between the carbon atoms in the fatty acid, then that fat is a saturated fat. If somewhere within the acid it does contain a double bond, then it is unsaturated. Monounsaturated fatty acids contain a single double bond; where as polyunsaturated fatty acids contain two or more double bonds.
Fats are 75% of the energy demand during extended aerobic work in an endurance-trained athlete. There is evidence that the rate of fat metabolism may be accelerated by consumption of caffeine before, and during, long activities. However, it's possible that insomnia, restlessness, and ringing in the ears can also occur. During moderate exercise, 1/2 of the total energy expended is from free fatty acid metabolism. If the moderate exercise exceeds an hour, the body uses mostly fats for energy. Using fat as fuel depends on how long the event is, and the athlete's condition. Trained athletes use fat for energy faster than untrained athletes. Runners should have a diet low in fat. Only 20-25% of total calories should be from fat.
Unsaturated fats, such as monounsaturated, are considered the "good" fats. Monounsaturated fats help maintain a high level of HDL cholesterol (good cholesterol), while lowering your LDL levels (bad cholesterols). Polyunsaturated fats are also good fats, and help the same way as monounsaturated fats. Unsaturated fats also ease inflammation and stabilize heart rhythms. Some examples of unsaturated fats are: almonds, hazelnuts, pecans, pumpkin seeds, walnuts, flax seeds, sunflower oil, corn oil, soybean oil, and flaxseed oil. Omega 3 fats are a type of polyunsaturated fats. Omega 3 fats are found in fish, such as salmon.
Saturated fat are the "bad" fats. Trans fats are harmful to teen bodies, and everybody, because it lowers the good cholesterol levels, and raises the level of bad cholesterols. If levels of bad cholesterols are too high, they can cause the person to have coronary heart disease. Trans fats are engineered by humans and are not a natural substance. Everybody is advised to consume as little trans fat products as possible, and if so, none at all. Saturated fats are mainly found in animal products, such as meat and whole milk diary products. Saturated fats raise the bad cholesterol levels as well as the good cholesterols. Like trans fats, everyone is advised to keep saturated intake levels as low as possible, 7% or lower is considered a good target. Some examples of saturated fats are: ice cream, cheese, red meat, half and half, butter, fatty beef, lamb, pork, poultry with skin, beef fat (tallow), and lard.
unsaturated fats
http://www.coolrunning.com/engine/2/2_1/162.shtml
http://www.nutritionexpress.com/article+index/vitamins+supplements+a-z/caffeine/showarticle.aspx?articleid=264
http://nutrition.about.com/od/basicnutritionecourse/a/ecoursefats.htm
http://www.americanheart.org/presenter.jhtml?identifier=532
http://my.clevelandclinic.org/heart/prevention/askdietician/margarine.aspx
Fats are 75% of the energy demand during extended aerobic work in an endurance-trained athlete. There is evidence that the rate of fat metabolism may be accelerated by consumption of caffeine before, and during, long activities. However, it's possible that insomnia, restlessness, and ringing in the ears can also occur. During moderate exercise, 1/2 of the total energy expended is from free fatty acid metabolism. If the moderate exercise exceeds an hour, the body uses mostly fats for energy. Using fat as fuel depends on how long the event is, and the athlete's condition. Trained athletes use fat for energy faster than untrained athletes. Runners should have a diet low in fat. Only 20-25% of total calories should be from fat.
Unsaturated fats, such as monounsaturated, are considered the "good" fats. Monounsaturated fats help maintain a high level of HDL cholesterol (good cholesterol), while lowering your LDL levels (bad cholesterols). Polyunsaturated fats are also good fats, and help the same way as monounsaturated fats. Unsaturated fats also ease inflammation and stabilize heart rhythms. Some examples of unsaturated fats are: almonds, hazelnuts, pecans, pumpkin seeds, walnuts, flax seeds, sunflower oil, corn oil, soybean oil, and flaxseed oil. Omega 3 fats are a type of polyunsaturated fats. Omega 3 fats are found in fish, such as salmon.
Saturated fat are the "bad" fats. Trans fats are harmful to teen bodies, and everybody, because it lowers the good cholesterol levels, and raises the level of bad cholesterols. If levels of bad cholesterols are too high, they can cause the person to have coronary heart disease. Trans fats are engineered by humans and are not a natural substance. Everybody is advised to consume as little trans fat products as possible, and if so, none at all. Saturated fats are mainly found in animal products, such as meat and whole milk diary products. Saturated fats raise the bad cholesterol levels as well as the good cholesterols. Like trans fats, everyone is advised to keep saturated intake levels as low as possible, 7% or lower is considered a good target. Some examples of saturated fats are: ice cream, cheese, red meat, half and half, butter, fatty beef, lamb, pork, poultry with skin, beef fat (tallow), and lard.
unsaturated fats
http://www.coolrunning.com/engine/2/2_1/162.shtml
http://www.nutritionexpress.com/article+index/vitamins+supplements+a-z/caffeine/showarticle.aspx?articleid=264
http://nutrition.about.com/od/basicnutritionecourse/a/ecoursefats.htm
http://www.americanheart.org/presenter.jhtml?identifier=532
http://my.clevelandclinic.org/heart/prevention/askdietician/margarine.aspx
Proteins
We all know proteins from Biology, right? The amino acids line up in a certain order in the ribosome to create the proteins that "help us" on a molecular level. In greater detail, every time we eat something, the proteins we digest are broken up in order to replace the protein in our bodies.
However, like anything, you need balance. If you have too much protein (protein overdose) the body cannot store it all, and it is used for energy. Because of this, the amino acids have to be "deaminated" or the nitrogenous groups have to be eliminated. The increase of nitrogen is detrimental to the kidneys and also the liver that must process all the nitrogen.
If you have protein deficiency you symptoms such as a dramatic loss of weight, weakness, muscle wasting, accumulation of fluid, and edema. Protein deficiency is spurned by a negative nitrogen balance. The bottom line, is that with any deficiency your body cannot work at its usual rate.
If you have protein deficiency you symptoms such as a dramatic loss of weight, weakness, muscle wasting, accumulation of fluid, and edema. Protein deficiency is spurned by a negative nitrogen balance. The bottom line, is that with any deficiency your body cannot work at its usual rate.
Reiterating, protein are made up of amino acids. 20 different amino acids are joined together in a sequence designated by the DNA in order to create the protein the body needs. Our body supplies some of these amino acids, but the rest are ingested by what we eat. Protein is the main component in our skin, nails, hair, eyes, muscles, internal organs, and most importantly—our heart and brain. Protein essential in aiding growth, making healthy red blood cells and repair muscle and other body tissues. Muscle tissue is vital to movement, the tissue specializes in the ability to contract and conduct electrical impulses. Without protein, the muscle tissue wouldn't operate smoothly.
There are different types of proteins:
High quality proteins:
• animal based foods, supple all the needed proteins
Incomplete protein:
• a source low in one or more essential amino acids
Complementary proteins:
• two or more incomplete protein sources that are combined to meet the required amounts of essential amino acids.
The usual recommendations for a healthy died comprises of 15 to 20 percent proteins. However, long distance runners aren't the norm, they have a higher protein requirement in order to keep up their amazing stamina. Long distance runners need at least twice the requirement. Also, nitrogen balance can be influenced by timing with consumption, a better maintenance of nitrogen balance when protein is consumed after exercise.
Some examples of good sources of protein:
•meats (poultry, beef, pork, and lamb)
•seafood (fish and shellfish)
•dairy products (cheese, yogurt, milk)
•vegetables (dry beans, peas, oats)
•tofu and soy products
•nuts and seeds
Tuesday, April 27, 2010
Calcium and Water
Dairy products are a key component of a runner's diet. Calcium helps build strong bones and prevent diseases and injuries, such as osteoporosis and stress fractures. Stress fractures are small fissures in the bone, and are caused by intense pounding on the joints, like distance running and low levels of calcium. Calcium helps prevent these fractures from occurring, and if stress fractures do occur, calcium helps them heal quicker. It is said that chocolate milk is the best post run drink because it contains carbohydrates, calcium, and protein. Unlike sports drinks, it contains proteins that help speed muscle recovery. The recommended value of calcium is 1300 milligrams, and since most teenagers don't even reach this requirement, it is very important runners consume at least or more than the required value. Some great examples of dairy products are yogurt, cheese, and milk. Although dairy products provide a lot of calcium, some products, such as ice cream are high in fat, so watch out for those, and buy the low fat versions, such as skim milk.
Water is another key component to a runner's diet. Proper hydration is a must because it affects the overall performance. Studies show that when athletes lost weight due to sweating during exercise, it correlates to a drop in blood pressure, which then causes the heart to work harder to pump blood, and thus faster fatigue. Dehydration, or not enough water, can cause an athlete to feel tired along with many other symptoms such as headaches and dizziness. It causes athletes to lose the ability to perform at their best. The amount of water one should drink throughout the day depends on the person's level of activity, their gender, and other factors. Although water doesn't have electrolytes, and other minerals sports drink supposedly have, water is just as good because it helps quickly rehydrate a runner's body and tastes better after a hard run. The amount of water a runner should drink varies because of factors like weather and the runner. Calculators can give a runner an idea, but the runner should drink more or less depending on how they feel.
http://kidshealth.org/parent/nutrition_fit/nutrition/calcium.html
http://www.youngwomenshealth.org/calciuminfo.html
http://www.cbsnews.com/stories/2006/02/24/health/webmd/main1342839.shtml
http://running.about.com/od/commonrunninginjuries/p/stressfracture.htm
http://www.mayoclinic.com/health/water/nu00283
http://www.nof.org/osteoporosis/
http://orthoinfo.aaos.org/topic.cfm?topic=a00112
Picture:
http://peacefulone.files.wordpress.com/2008/03/glass-of-water.jpg
www.crispyontheoutside.com/.../2008/09/milk.jpg
Water is another key component to a runner's diet. Proper hydration is a must because it affects the overall performance. Studies show that when athletes lost weight due to sweating during exercise, it correlates to a drop in blood pressure, which then causes the heart to work harder to pump blood, and thus faster fatigue. Dehydration, or not enough water, can cause an athlete to feel tired along with many other symptoms such as headaches and dizziness. It causes athletes to lose the ability to perform at their best. The amount of water one should drink throughout the day depends on the person's level of activity, their gender, and other factors. Although water doesn't have electrolytes, and other minerals sports drink supposedly have, water is just as good because it helps quickly rehydrate a runner's body and tastes better after a hard run. The amount of water a runner should drink varies because of factors like weather and the runner. Calculators can give a runner an idea, but the runner should drink more or less depending on how they feel.
http://kidshealth.org/parent/nutrition_fit/nutrition/calcium.html
http://www.youngwomenshealth.org/calciuminfo.html
http://www.cbsnews.com/stories/2006/02/24/health/webmd/main1342839.shtml
http://running.about.com/od/commonrunninginjuries/p/stressfracture.htm
http://www.mayoclinic.com/health/water/nu00283
http://www.nof.org/osteoporosis/
http://orthoinfo.aaos.org/topic.cfm?topic=a00112
Picture:
http://peacefulone.files.wordpress.com/2008/03/glass-of-water.jpg
www.crispyontheoutside.com/.../2008/09/milk.jpg
Monday, April 26, 2010
3 Day Meal Plan
DAY ONE:
breakfast
• whole wheat toast
• 2% milk
• banana
• plain omelete snack
• celery and peanut butter
lunch
• ham and cheese (w/lettuce and tomato on whole wheat bread)
• 1% milk
• 2 cookies
dinner
• spaghetti (pasta, tomato sauce,and ground meat)
• french bread
• brownie
• 1% chocolate milk)
*4 cups of water to drink throughout the day
DAY TWO:
breakfast
• cereal
• orange
• milk (low fat milk)
lunch
• brown rice
• grilled chicken
• edamame
• apple
• milk (low fat)
dinner
• curry (chicken, carrots, potatoes)
• brown rice
• broccoli
• milk (low fat)
snack
• grapes
• popcorn
post run
• chocolate milk
DAY THREE:
breakfast
• french toast dusted with powdered sugar
• 1% milk
• plain scone
lunch
• hamburger (lettuce, tomato, onion w/ whole wheat bun)
• iced tea
• baked chips
dinner
• mahimahi
• brown rice
• peaches and yogurt
snack
• blueberry muffin
Subscribe to:
Posts (Atom)