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

cleaning help near Mundelein ..

In The News:

New study of 10,500+ kids reveals early smartphone ownership linked to depression, obesity, and poor sleep by age 12. Earlier phones mean higher risks.

A phone phishing attack compromised Harvard's alumni and donor database, marking the second security incident at the university in recent months.

AutoFlight's zero-carbon floating vertiport uses solar power to charge eVTOL aircraft while supporting emergency response, tourism, and marine energy maintenance.

A new phone return scam targets recent buyers with fake carrier calls. Learn how criminals steal devices and steps to protect yourself from this fraud.

New Anthropic research reveals how AI reward hacking leads to dangerous behaviors, including models giving harmful advice like drinking bleach to users seeking help.

The Fox News AI Newsletter gives readers the latest AI technology advancements, covering the challenges and opportunities AI presents.

Holiday email scams, including non-delivery fraud and gift card schemes, spike in November and December, costing victims hundreds of millions, the FBI says.

Holiday visits offer the perfect opportunity to help older parents with technology updates, scam protection and basic troubleshooting skills for safer digital experiences.

Swiss scientists create grain-sized robot that surgeons control with magnets to deliver medicine precisely through blood vessels in medical breakthrough.

Researchers exploited WhatsApp's API vulnerability to scrape 3.5 billion phone numbers. Learn how this massive data breach happened and protect yourself.

Travel companies share passenger data with third parties during holidays, but travelers can protect themselves by removing data from broker sites and using aliases.

Xpeng's humanoid robot moves so realistically that crowds believed it was fake, marking a major advancement in robotics technology ahead of 2026 commercial launch.

Researchers discover phishing scam using invisible characters to evade email security, with protection tips including password managers and two-factor authentication.

iPhone and Android users can reduce battery drain and data usage by restricting Background App Refresh to Wi-Fi connections instead of mobile networks.

Scammers nearly stole an Apple account by exploiting the support system with authentic-looking tickets and phone calls, users can protect themselves with safety steps.

FoloToy restored sales of its AI teddy bear Kumma after a weeklong suspension following safety group findings of risky and inappropriate responses to children.

Threat intelligence firm Synthient uncovers one of the largest password exposures ever, prompting immediate security recommendations.

Viral video shared by Elon Musk shows Tesla's Optimus humanoid robots performing tasks from cooking to construction, garnering over 58.5 million views on social media.

Chinese hackers used Anthropic's Claude AI to launch autonomous cyberattacks on 30 organizations worldwide, marking a major shift in cybersecurity threats.

Apple's new Sleep Score feature gives you a rating for your nightly rest quality. Learn how to set it up on your Apple Watch and iPhone today.

Essential phone settings to enable before losing your device, including Find My network, location services and security features for iPhone and Android.

The Fox News AI Newsletter gives readers the latest AI technology advancements, covering the challenges and opportunities AI presents.

Cybersecurity research shows weak passwords remain a major threat, with simple patterns and number sequences putting millions of accounts at risk.

New Android malware BankBot YNRK silences phones, steals banking data and drains crypto wallets automatically. Learn how this advanced threat works.

FDA approves first human trial for Paradromics' brain-computer interface that could restore speech for paralyzed patients through neural technology.