- REMEMBER...
- Nutrition is NOT what
you eat, but what eventually actually gets to your cells. Nutrition
is affected by what you eat, when you eat it, and how well and
quickly it is digested, absorbed and distributed to
- each cell in your body.
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SERVICES & INF
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SKATERS HAVE SPECIAL NUTRITIONAL NEEDS First, its important that skaters replenish nutrients depleted by skating. Second, its very important that skaters maintain optimal blood sugar levels both before, during and post-exercise. Finally, it is important to have sufficient levels of anti-oxidants to protect your body from free radical damage to the muscles and cellular machinery that allows you to perform to your best ability. The goals of nutritional care for skaters are: Ensure that skater is properly hydrated during periods of active training and competition. Provide adequate calories to meet growth and development needs, if in youth and adolescent years, and the extra needs of the physical activity. Supply nutrients from food . Instill sound nutrition principles and practices that will last a lifetime.
Design a meal pattern that fits your daily cycle. Plan to eat several times a day using regularly spaced meals and snacks to help meet caloric and nutrient needs. Eat a diet rich in complex carbohydrates (starches). Starchy foods such as pasta, breads, cereals, potatoes, corn, peas and others provide a major energy source to fuel your activities. These foods are also a source of fiber, vitamins and minerals. Drink sufficient fluids to stay hydrated during training and competition periods - don't wait until you are thirsty to drink. Eat a diet that contains a variety of foods from breads and cereals; fruits; vegetables; meat and meat substitutes; and dairy foods. It is your best insurance for getting needed nutrients. Diet and training work together: Diet supplies the needed fuel sources
and nutrients for physical activity.
Eat lightly before an athletic competition. Eat complex carbohydrates, keep protein and fat intakes low since these slow digestion. Avoid bulky foods. They may stimulate bowel movements. Bulky foods include raw fruits and vegetables, dry beans and peas and popcorn. Avoid gas-forming foods such as vegetables from the cabbage family and cooked dry beans. Eat slowly and chew well. Drink water to be adequately hydrated. Drink 2 cups of cool water 1-2 hours before the event. Follow this by drinking 1 to 2 cups of fluid 15 minutes before the event. Avoid drastic changes in your normal diet routine immediately prior to competition. Some athletes prefer to use favorite foods which give them a psychological edge.
Eat carbohydrate-rich foods and beverages as soon as possible after competitionto replenish glycogen stores quickly and get the athlete back into performance shape. Fruits, juices, high carbohydrate drinks and pop are examples. Replace fluids that have been lost. For every pound that is lost, drink 2 cups of fluids. Replace any potassium or sodium that has been lost during competition or training by using foods. Fruits and vegetables are excellent sources of potassium. Replace sodium by eating salty foods. If activity has exceeded 2 hours and is vigorous, a sports beverage will be helpful. Return to your normal high carbohydrate diet at your next meal.
Of all nutritional concerns for athletes
the most critical is proper fluid hydration. One of the key functions
of fluid for the skater is for body temperature control. Lack
of this element above all others can hinder performance and lead
to more serious complications. Cool fluids are best (40 - 50o F). Plain water, or sports drinks and diluted juices that have 4-8 percent carbohydrate concentration, adequately replace fluid for most athletes. On sports drink labels look for carbohydrate contents of less than 20 grams per 1 cup (8 oz). Dilute fruit juice by mixing one part juice with one part water. Beverages such as carbonated sodas, undiluted fruit drinks and juices, and high carbohydrate supplements will slow absorption ratesand are not useful for immediate fluid replacement. Don't depend on thirst. By the time you feel thirsty, your body already has started to dehydrate. Weigh before and after an athletic event. Replace 2 cups fluid for every 1 pound lost. Sip water or dilute fluids. Skaterss involved in competition or training for longer than one hour may benefit by using cool, pleasantly flavored, lightly sweetened beverages such as diluted fruit juices or sports drinks. These beverages provide both a fluid replacement and carbohydrates. Avoid caffeine-containing beverages and alcohol.
Carbohydrate-rich foods are the best
fuel sources for skaters. Sports nutritionists recommend that
about 55 to 65 percent of calories come from carbohydrates. Complex
carbohydrates such as starches should make up the majority of
carbohydrate fuel. Examples of starchy foods are breads, cereals,
pastas, starchy vegetables such as corn and potatoes, and dried
beans and peas. Fruits are also excellent sources of carbohydrates.
It is important to eat a variety.
Fats, the other important fuel source,
have twice as many calories as an equal weight of carbohydrate.
Training increases the body's ability to use fat as an energy
source so that glycogen can be spared. However, fats cannot be
used exclusively as a fuel. Some carbohydrates must always be
available as a fuel source. Body fat storage will vary from skater
to skater. Even in a fairly lean individual, there will be a
good energy source from stored fat. For example, a 150-pound
skater who has 10 percent body fat has about 62,000 calories
as stored energy. That's plenty of energy to fuel an event over
an extended period. |
