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TITANS 701 W. 33rd South Wichita, KS 67217 (316) 973-5450
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| Alumni Update Info Here |
DIET AND HEALTH
A NUTRITIONAL GUIDE TO BUILD GREAT ATHLETES
Joan O'Keefe, R.D.
1) Eat Breakfast - A light breakfast of fruit and protein works well before
an intense workout. Without some calories you cannot work our as hard or
for as long. Also very important for academic success.
2) Protein - Morning, noon and night. Also within 1-2 hours after a
workout. Helps build muscle, grow stronger, and repair tissue. A scoop of
whey protein in skim milk is a good choice at this time.
3) Water, water, water - Your body wants water for athletic success. Tea
and skim milk are also valuable beverages. Skip the sugary beverages or
ones sweetened with artificial sweetener.
4) Sports drinks - Only to be used in small amounts after an hour of
sweating. Remember these are replacement beverages. The sodium they contain
will dehydrate you before an event. A better replacement beverage is
chocolate skim milk. Has all the sugar, sodium and potassium you need for
replacement plus the protein to build muscle.
5) Fruits and vegetables - Morning, noon and night. At least 7-10
servings a day. Reduces inflammation, speeds recovery time and builds
general immunity. Less days off the field due to illness.
6) Omega 3 supplement - decreases inflammation and builds healthy cell
membranes. Thereby building a healthy body from the cellular level. Also
brightens mood to keep you enthused and happy. Decreases symptoms of
depression and ADHD.
7) Eat fresh - Be able to identify your foods and stay away from
ingredients you cannot pronounce.
8) Whole grains - Slower to digest than "white" starches. Stabilizes blood
sugar and helps to avoid "spikes and crashes."
9) Every bite counts - Remember when in athletic training every bite should
have some nutritional value. The healthier you are, the better the work
out, the better you will be at your sport.
10) Go to bed - Sleep is essential for muscle recovery and repair, building
immunity and growth.