Tips About Nutrition & Physical Exercise

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.

Food

Snack Suggestions

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

Recovery Drinks

• 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

Fluids

• 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.

Note

• 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

Pre-Activity

• 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

  • Bagels

  • Cereal mixtures-party mix

  • Dry cereal

  • English muffins

  • Fresh fruit

  • Graham crackers

  • Melba toast

  • Pita pocket

  • Popcorn

  • Rice cakes

  • Saltine crackers

  • Vanilla wafers

  • Whole Wheat bread

Pre-Game Snacks

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-Activity

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.

Tips

• 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.

What Can Exercise Do For Me?

• 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