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The
following is another article in an informative series by Ashley Harpst, a sports
nutritionist special to STM. Protein
Requirements for Athletes - Nutritionist Athletes involved in endurance exercise
i.e. running, swimming, and soccer require 1.2-1.6 g/kg of body weight and the
protein requirements for athletes involved in resistance exercise i.e. weight-lifting
are 1.2-1.8g/kg body weight to repair damaged muscle tissue (1). However, most
young athletes and adult athletes with high-caloric requirements should consume
104 g of protein or 1.5 g/kg body weight.
Extra supplementation of protein in pills and powders is not necessary. Excessive
amounts of protein can cause dehydration, weight gain, and damage the liver and
kidneys. High protein diets are often high in fat and low in carbohydrates. A
low energy high-fat diet can make it difficult for an athlete to reach their maximum
potential. References
1. Krause's Food, Nutrition, and diet therapy. 2004.
2. Wardlaw. Prospectives
in nutrition. 1999.
Nutrition
Guidelines for Intense Exercise
By Ashley Harpst Nutritionist, Special to
STM Carbohydrates
are the main source of energy for high-intensity sports such as soccer, swimming,
and basketball. Carbohydrates are stored as muscle glycogen in the liver and the
muscles. Athletes involved in high-intensity sports should use a technique called
carbohydrate loading to store extra muscle glycogen before a competition that
will last for more than two days i.e. tournaments. Carbohydrate loading is engaging
in moderate exercise several days before an athletic event while consuming a diet
high in carbohydrates.
For instance, 2 cups of pasta, 3 slices of bread, corn on the cob, a cup of fruit-flavored
yogurt, and glass of low-fat milk. Every meal should be between 2,000-3,000 calories.
The pre-game meal should be a light meal (300-800 calories) to avoid discomfort
during the game. The foods should be high in carbohydrates, low in fat, and fiber
i.e. no raw vegetables or fast food. For example, 1 low-fat turkey sandwich on
white bread, ½ cup of l% low-fat milk, and a medium banana should be consumed
at least one hour before the game. This pre-game meal is rich in carbohydrates
and it’s low in fat and fiber (1,2). References
1. Sizer, F. & Whitney, E. Nutrition Concepts and Controversies.2003. pgs.
368-382.
2. Mahan, K & Stump, S. Food, Nutrition, & Diet Therapy. 2004. pgs.
616-620
Steroids
Uses and Dangers - Ashley Harpst, Nutritionist Steroids
are often prescribed by doctors to help patients recover from injuries because
steroids stimulate muscle tissue growth. Steroids are also popular among elite
athletes involved in weightlifting, wrestling, and football. Steroids increase
lean body mass (muscle tissue), which increases strength, speed, endurance, and
reaction time. However, steroids have many dangerous side affects such as premature
balding in males, high blood pressure, breast tissue development in men, depression,
and aggressive behavior in both sexes (1). Steroids can enhance athletic performance,
but steroids are dangerous and should not be taken with out a physician's prescription. References
1. Bates, B. 2003. Elite Athletes not alone in Abuse of Anabolic Steroids. J.
of Family Prac. News. 33:13:37-40.
The
following is another article in an informative series by Ashley Harpst, a sports
nutritionist special to STM.
The Essentials about Vitamins & Minerals - Ashley Harpst Nutritionist Vitamins
and minerals assist in releasing energy from food; protect the body during exercise,
and aid in bodily functions (2). For example, vitamin B6 and B12 help breakdown
carbohydrates and fat for energy. Vitamin B6 can be found in cereal, bread, pasta,
and rice. Vitamin B12 can only be found in meat, fish, and poultry.
Prolonged exercise causes the muscles to consume a lot of oxygen. This increases
the production of free radicals, which can damage the cells inside the muscle
tissue. A diet high in vitamins A, C, E can protect the cells from oxidative damage
caused by excessive oxygen consumption (1). Fruit, milk, and peanut butter are
high in vitamins A, C, and E. 
The importance of half-time
meals and fluid regeneration Carbohydrates
are stored as glycogen in the liver and the muscles. The body relies on glycogen
for energy during exercise (1). Athletes should consume carbohydrates and fluids
(sports drinks) during half-time to replace muscle glycogen and avoid dehydration.
Half-time usually lasts about fifteen minutes. Therefore, athletes should eat
light (100 kcal) to avoid discomfort during the game (1). Athletes should eat
fresh fruit such as apples, watermelon, peaches, oranges, and grapes. Fresh fruit
is high in sugar (fructose) and it speeds up the rate of muscle glycogen replacement
(1). | 
