Home
>
Nutrition
>
Sports Nutrition Made Simple

Sports Nutrition Made Simple

Following these simple nutrition guidelines will allow you to lose weight, and an abundance of energy throughout the day.

1) Hydrate with water throughout the day.

2) Avoid processed foods

3) Eat plenty of lean meats (fish, poultry, and lean beef)

4) Avoid Starches and Sugar (breads, grains, pasta, etc.) Never eat these alone.

Breakfast ? Protein (1 egg with 2-3 egg whites, plenty of fruits and vegetables, water) Lunch- lean meats and plenty of fruits and vegetables, water Dinner ? lean meats and plenty of fruits and vegetables, water

Eat every 3 hours and snack on fruits veggies.

Before practice or games ? hydrate with water and snack on fruits.

Once you begin to practice or begin pre-game practice, start drinking a sports drink. You should be able to replenish your sugar (glycogen) stores with a sports drink.

If the athletes like the taste of sports drinks, they will likely drink more. Sports drinks also replace electrolytes lost with sweating.

At half time ? fruits and sports drink

Right after practice and games ? Fruit smoothie with some protein powder, fresh fruits.

So where are all the starches (pasta, breads, etc) that we think of as pre-game meals?

This is important:

What athletes need are carbohydrates that do not raise the blood sugar rapidly but also replenish the muscle glycogen stores. That comes from fruit and veggies.

If you have waffles and bagels for breakfast before the games here is what happens:

Those starches (high glycemic foods) are rapidly turned into sugar; the body senses the rise in blood sugar and releases insulin. The insulin grabs the sugar and stores it as fat. The brain and the muscles now do not have enough sugar to function as effectively. You now have low blood sugar. So you are dumber, slower, and fatter. Not the best way to start the game or practice.

The only time you want to eat the starches is during or after exercise to rapidly replace your sugar stores.

Avoiding the starches will also help with weight limits. Starches bind more water and therefore result in more weight.

Dr. Jeffrey Banas, is a Sports Chiropractor and Strength an Conditioning Specialist practicing in Gilbert, AZ. He can be contact at 480-633-6837 or by his web-site at http://www.sportstraining-weightloss.com

whole house cleaning Highland Park ..

In The News:

AI-powered autonomous trucks from Waabi and Volvo target U.S. freight driver shortage with Level 4 self-driving technology and NVIDIA computing platform integration.

Survive flight disruptions with expert travel tips: Book early morning flights, download airline apps and know your refund rights during service cuts.

Apple's iOS 26.1 update delivers major security fixes, performance boosts and enhanced privacy controls for your iPhone. Discover why updating now protects your data.

Russian hackers use fake CAPTCHA tests to spread dangerous malware targeting governments and journalists. Learn how to protect yourself from these deceptive attacks.

Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.

Miami-Dade debuts America's first autonomous police SUV with AI cameras, drone deployment and real-time crime detection in groundbreaking law enforcement pilot.

Bank impostor scams cost Americans $2.9 billion as criminals use AI voices and caller ID spoofing to steal life savings. Learn nine essential fraud protection tips.

Foreign-owned apps secretly harvest personal data from seniors, making them prime targets for scams. Learn how to protect your privacy and stop data brokers today.

Sens. Josh Hawley and Richard Blumenthal introduce bipartisan GUARD Act to protect minors from AI chatbots through mandatory age verification and disclosure requirements.

Ghost-tapping scammers exploit wireless technology to drain accounts through small transactions, but RFID-blocking wallets and transaction alerts can protect you.

French pilot project demonstrates wireless charging roads that can deliver over 300 kilowatts of power to EVs while driving, potentially eliminating range anxiety.

YouTube's Ghost Network spreads information-stealing malware through thousands of fake videos offering cracked software, using compromised accounts and fake engagement.

Protect your privacy by disabling your smart TV microphone. Most TVs have hidden mics that listen even when voice commands are off. Learn quick steps to stop unwanted audio capture.

SessionReaper vulnerability hits Magento and Adobe Commerce stores, compromising 250+ sites in one day. Hackers steal data and hijack shopping sessions.

Master essential parental controls and digital safety tools to protect your kids online. Learn screen time limits, location settings and privacy controls every parent needs.

Cybersecurity expert shares six essential steps to protect against dark web threats, including data removal services, password managers and antivirus software.

NVIDIA GPU space mission could revolutionize cloud services by enabling orbital data centers that make apps, games and AI tools faster and more efficient.

Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.

Microsoft warns Windows 10 users face serious security risks as 90% of ransomware attacks target unsupported systems. Learn why upgrading to Windows 11 is crucial.

Nike unveils Project Amplify, revolutionary motorized shoes developed with Dephy that add powered assistance to every step for runners and walkers.

Cybersecurity experts warn about one of the largest credential compilations ever found, urging users to check "Have I Been Pwned" and change passwords immediately.

Quick iPhone and Android battery optimization techniques help your device stay powered all day by turning off hidden features that secretly drain power in the background.

Kodiak Driver autonomous truck achieves perfect 98 safety score, matching top human fleets in groundbreaking AI evaluation by Nauto's VERA system.

New 401k catch-up contribution rules in 2026 will change taxes for high earners over 50. Learn how scammers exploit these changes and protect your retirement savings.

Kurt Knutsson's guide covers social media privacy protection through location settings, account privacy controls and two-factor authentication to prevent scams and data breaches.