Nutrition

Are Sports Drinks Better Than Energy Drinks for Kids?

Check out this article and video on the risks of sports drinks and energy drinks to our young athletes. This is a good video and has good advise for keeping hydrated.

Article - Sports drinks vs. Energy drink for keeping hydrated.

What is the best thing to eat before exercising for energy and endurance?

Fueling performance requires quality carbohydrates, lean protein, heart-healthy fats, and fluids. Your muscles rely on carbohydrate foods like breads, cereals, pasta, rice, fruits, and vegetables for a quick energy source. Protein is needed to build and maintain muscles and for healthy blood cells. Blood cells deliver nutrients and oxygen to working muscles. Fluids provide the water to your body to help keep it cool and hydrated. Your body cannot perform at its best without these fuels and fluids.

The ideal pre-sport meal is:

1. Low fat
2. Moderate in carbohydrates and protein
3. Low fiber
4. Contains fluids
5. Made up of familiar, well-tolerated foods.

The pre-performance meal is not the time to try a new food. A grilled chicken sandwich might fit the pre-performance meal description, but stay clear of the fried food (including french fries), greasy burgers, and absolutely no soft drinks.
excerpt is from the article, What to Eat Before, During and After Exercise?
Other questions answered by this article are:

• Why is it so important to drink plenty of liquids during exercise?
• Is it better to stay hydrated with sports drinks or plain water?
• Is it bad to exercise on an empty stomach, especially in the morning?
• Can eating a high-protein diet help bulk up muscles?
• Why do you need to eat protein or drink protein shakes after exercising?
• Is carbo loading a useful strategy for long-distance athletes?
• What are good, healthy snacks for kids during sport activities or practice?

Thirst is not enough!!!

There is scientific research to support the idea that thirst is not an optimal way to determine when and how much an athlete should drink. By the time an athlete is thirsty, they are already somewhat dehydrated and in most cases will not drink enough to fully replace the fluids lost in sweat.

Read how the National Athletic Trainers' Association Responds to Hydration Advice on Water and Electrolytes

Some simple commandments are guaranteed to make you healthier, fitter and faster

Click on the links to get more details from the artical on Runner's World
• Plan your diet
• Eat little and often
• Don’t ignore the main meals
• Supplement those supplements
• Drink more water
• Don’t forget your pre-race meal
• Learn to drink on the run
• Carbo-load for recovery

Another Good Runners Nutrition Plan

Check out this good plan for nutrition pre, post and during your performance.

A Healthy Eating Plan for Runners

Our Eating Habits are Important!

"The cornerstone of prevention is better diet and exercise. One's eating habits when one is younger play a role, so what we eat influences our children's health for the rest of their lives. We need to be more aware of this. And that it's never too late to start a heart-healthy diet."....quote is from the article, The New American Diet: Can We Do It?