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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
Announcements:
Coaches,
players & parents: Send your schedules, stories, photos, standings and results
to STM. We will post. ccs@slidetacklemagazine.com
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