Nutrition NEWARK, DEL.—One young athlete indulges in a big steak din ner the night before the big game. A fellow competitor dines on spaghetti and a generous wedge of Italian bread. Who picked the better pre-game meal? The student who loaded up on carbohydrate-rich pasta and bread made the right choice, according to University of Delaware Coopera- ALLENSVILLE PLANING MILL opnee Stott iEiSi iS (Lottie in @uafam fa 4cUt , O^cee/ *ffyincei ‘TfCeuta, tZcovtten& ALLENSVILLE PLANING MILL 108 E. MAIN STREET ALLENSVILLE PA. ■ i i PHONE: (717) 483-6386 <V ALLENSVILLE PLANING MILL \N (800) 322-1306 is Number One Pre-Game Strategy live Extension home economics educator Mary Wilcoxon. Many people thing that food high in pro tein such as steax helps an athlete sustain energy during com petition. But studies have shown that carbohydrates are the best fuel for endurance because they are stored as glycogen in the body. Glycogen serves as the primary source during high-intensity exer- MILK. IT DOES A BODY GOOD: ‘SofUM, & SAettenb cise, explains Wilcoxon, “Student athletes tend to pick up nutrition myths from their peers,” notes Wilcoxon. “For example, another common mixconception is that muscle cramps are caused by inadequate salt intake. Thus, you sometimes see young athletes tak ing salt tablets.” Cramps are actually due to severe loss of water through sweat- 6etten& & @o*tdO' lied environment keeps calves healthier.! ffl It’s not just a shelter...its a shelter where you regulate the air flow to suit the changeable seasons; and you regulate the stalls to suit your calves! BATH SLEEPING AREA &UI "Dafte on. *t/cc (ext. 146) fa* additional infafunation and 2uote&, Lancaster Farming, Saturday, December 30, 1995-811 ing, says Wilcoxon. Drinking adequate amounts of water before, during and after exercise can pre vent this water loss. Salt tablets are unnecessary, says Wilcoxon, and can even aggravate cramps by drawing more water out of the muscles and into the stomach. Normal salt intake during eating should replace the small amount of ialt lost through sweating. • Up to 9 stalls 4’ x &’ • Treated Skids • Yellow Pine Floor W/ Rubber Mats • 3” Sloped Floor • Hercullte Ventilation curtain • Wood brisket boards □ i i i § 31'-10" o o o o KITCHENETTE PORCH Other sports nutrition myths identified by Wilcoxon include: • Dring water during exercise causes an upset stomach and slows you down. There is no evidence that water taken during exercise causes an upset stomach or any other problem. In fact, consump tion of water is very important because it helps replace body fluids lost as sweat. Drink 1 to I'A cups water IS minutes before exercise and 'A cup every 10 to 15 minutes during competition or practice. LIVING AREA • Eating a candy bar, honey or soft drink before exercising will provide a source of quick energy. Although sugar from these items will enter the body quickly, it can cause fatigue, hunger and diz ziness. Large amounts of insulin are released to clear the blood of excess glucose, which causes a rapid drop in blood sugar. Better pre-game snack choices, eaten an hour or more before exercise, include bagels, crackers, eaten an hour or more before exercise, include bagels, crackers or half of a sandwich. • Increased physical activity increases the need for vitamin and mineral supplements. Vitamin and mineral supplements are no sub stitute for the well balanced diet. Exces sive amounts of vitamin supplements over a pro longed period have proven harmful. It is true that potassium los ses through perspiration and urine may be suffi cient to decrease muscle performance and add to heat stress. Good sour ces of potassium are oranges, bananas, grapefruit and baked potatoes. • Vitamins will give you more energy. No vitamin supplies ener gy. Although some vita mines are needed to pro duce energy from the foods you eat, these vit amins are easily sup plied by an athlete’s normal diet Megadoses of vitamins won’t give you more energy or improve your performance.
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