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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

In The News:

A shocking video shows a great white shark proudly carrying around its latest victim — a dolphin — when suddenly an even bigger great white swoops in to steal the meal straight from its mouth.
A North Carolina couple taking a walk on Wrightsville Beach in North Carolina on Tuesday came across a rare, prehistoric find: a megalodon tooth.
A host of historic artifacts, including a lock of Napoleon’s hair, will be up for auction in the U.K. on Saturday.
Scientists at MIT have discovered a galaxy cluster that they say is “hiding in plain sight.”
The megalodon, which went extinct millions of years ago, was the largest shark ever documented and one of the largest fish on record. The scientific name, Carcharocles megalodon, means "giant tooth." And for good reason: Its massive teeth give scientists major clues about what the creature was like and when it died off.
It sounded too good to be true.
He was probably in his 20s and died nearly 6,000 years ago in Egypt.
Scientists are seeking a solution to the red tide crisis that that has been devastating marine life on Florida’s Gulf Coast.
In a blog post, NASA said that it may never again have contact with the Opportunity rover, after the craft got caught up in a Martian dust storm in the middle of June.
The remains of a 99-million-year old beetle have been discovered, perfectly preserved in amber, fossilized resin that originates from the bark of a tree. It is believed to be the world's oldest insect pollinator and the amber provides a fascinating look at how life was nearly 100 million years ago.

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