Tips About Nutrition & Physical Exercise
Changes in Calories of Coke
|Original 8-ounce bottle||97 calories|
|12-ounce can||145 calories|
|20-ounce bottle||242 calories|
Did you know that the original bottle of coke had 97 calories? Now a bottle has 242 calories. That means there would be 20 teaspoons of sugar in the 20 ounce bottle of coke.
Here are some pre-game snack suggestions:
- Apples, bananas, pears, oranges
- Carrots, sugar snap peas, cucumbers
- Cereal (as long as it's not high in sugar)
- Enriched pasta or brown rice
- Low-fat cheese, yogurt, pudding or milk
- Plain popcorn
- Turkey, chicken, tofu
- Whole-grain bread, crackers, tortillas, or pretzels
The Right Foods That Can Improve Your Mood
- The best drink to consume after a workout has a mix of both carbohydrate and protein
- Chocolate milk:
- Has the perfect ratio -superior to commercially sold protein sports drink
- Provides fluids and electrolytes such as potassium to assist with rehydration
- Has high-quality protein that helps build lean muscle when combined with exercise
- Each eight-ounce serving of milk (plain or flavored) provides 300 milligrams of calcium
- Good sources: Water, milk, juice, sports drinks
- Good for you because:
- Fluid is lost during exercise so it is important to replenish after sweating.
- Dehydration will decrease performance abilities and can be very dangerous.
- When to consume:
- Before during and after exercise, don't wait until you feel thirsty
- Don't drink too much while exercising or it may be harder to run.
- Sports drinks are no better for you than water unless you are exercising intensely for more than 60 to 90 minutes or in really hot weather.
- If you choose to drink a sports drink consume 8 to 12 ounces rather than the 16 to 20 ounces that usually comes in the bottle, this is too much.
- Avoid carbonated beverages before/during exercise because they may cause an upset stomach.
Right Foods Can Improve Your Moves
- Don't let hunger attack ruin the way you feel. Make you're after school snack a pre-game meal! Reach for a morsel that'll do the trick, one not too filling, but on that will stick. Reject sticky, sweet and greasy foods.
Carbohydrates Will Carry You Through
- Have you heard it is best to eat 2 to 3 hours or more before a meet or game? You may say this sounds impossible because you eat lunch between 11 to 12 noon, get out of classes at 2:05 p.m. and then have to play at 5 p.m. Some athletes prefer not to eat before a game; others need a snack to pick them up. Your best choices are high carbohydrates, low-fat snacks. They provide quick energy and are easy to digest.
Smart & Simple Snacks
- Goal is to prevent you from feeling hungry before or during the workout/competition as well as to maintain optimal blood sugar levels. Should consume carbohydrate foods, especially complex, sufficient fluids, moderate protein, low fat/fiber to decrease digestive stress
- Develop the habit of eating to win. Try these snacks between school and practice or games, for that matter anytime:
- Animal crackers
- Cereal mixtures-party mix
- Dry cereal
- English muffins
- Fresh fruit
- Graham crackers
- Melba toast
- Pita pocket
- Rice cakes
- Saltine crackers
- Vanilla wafers
- Whole Wheat bread
If you go home before a game or practice, or have access to a refrigerator or thermos, try some of these smart and simple pre-game snacks:
- Broth based soups-vegetable, noodle, or rice and meat combinations
- Cereal with skim, 1% or 2% milk
- Chicken with lettuce, tomato and mustard
- Cooked pasta with tomato sauce
- Farmers cheese
- Low fat cottage cheese
- Low fat yogurt dips or mixture of ricotta cheese and crushed pineapple
- Mozzarella string cheese
- Sandwich with turkey, ham, roast beef, water packed tuna
- Vegetable sticks
- Yogurt shakes with flavored yogurt, fruit and skim milk
Post-workout snacks should be consumed within 30 minutes of ending activity and should contain carbs and protein. Examples:
- Chocolate milk
- Milk in a frozen fruit smoothie
- Pita chips dipped in hummus
- String cheese and a piece of fruit
- Whole-grain crackers and cheese or peanut butter
- Yogurt with fruit slices
It is best to eat/drink carbohydrates immediately after the exercise and then again during a meal within that 4 hour period. Muscles are most receptive to rebuilding 2 to 4 hours following exhaustive exercise
- Do you reach for a snack when you're bored, nervous, happy, angry, or tense? If you do, you may be eating when you're not hungry. Find other ways to handle your feelings. Go for a walk, listen to music, or call a friend.
- The recommendation is to get sixty minutes of moderate exercise each day. Moderate exercise can be a brisk walk, aerobics, bike riding, playing basketball, running, etc.
- Hydration Hint: Drink 8 ounces of fluid 20 minutes to 30 minutes prior to exercise or during a warm-up.
- Myth: Low-fat or fat-free means no calories. You can eat more foods if they are low fat or fat free. Fact: Low fat or fat free does not mean calorie free. A low-fat or fat free food is often lower in calories than the same size portion of the full-fat product. But many processed low-fat or fat-free foods have just as many calories or more than the full-fat version of the same food.
- Smart Drink Tip: Choose drinks with no more than 25 calories per 8-ounce serving, and notice how many servings are in one drink.
- Experts agree the first two hours after a workout is when the body's real work begins ~ refueling, building and repairing muscles. Post work - out snacks; chocolate milk, tuna on whole wheat, banana and peanut butter, turkey and cheese, apple slices and pretzels.
- Lack of water is the biggest cause of daytime fatigue. Aim to drink 8 glasses of water each day.
- Exercise improves your mood
- Exercise combats chronic diseases
- Exercise helps you maintain a healthy weight
- Exercise strengthens your heart and lungs
- Exercise promotes better sleep