|
|
 |
Nutritional meals for teams on the go!
Nutrition Explanation of the ‘Healthy Game Day Meal’
By Michelle Weinbender, Registered Dietitian
Washington State Dietetic Association’s ‘2007 Outstanding Dietitian of the Year’ and
WINForum Eastern Washington Executive Director
Providing adequate nutrition to high school athletes is important to enhance performance and promote growth.
The best meal to eat before an event is a meal that is satisfying and well tolerated. Foods should be familiar and convenient.
A pre-event meal should contain an adequate source of carbohydrate to sustain energy levels during exercise. Carbohydrates are easily digested and empty from the stomach quickly. A 150 pound athlete should consume 70-100 grams of protein 1-2 hours before an event. A Subway 6-inch sandwich, cookie and milk supply both simple and complex carbohydrates up to 100 grams for ample energy during exercise.
A moderate protein intake before an athletic event will sustain energy levels and satisfy hunger. The Subway meal contains about 20% of calories from protein to provide adequate amino acids but not slow digestion. Chicken, turkey and veggie delight with reduced fat milk are excellent sources of low fat protein that keep young athletes growing and regenerating the muscles they are using.
Athletes should avoid high fat meals before an event to improve performance and prevent discomfort. The suggested Subway ‘Healthy Game Day Meals’ supply sufficient calories and nutrients with less than 20% of calories from fat.
Athletes performing moderate intensity exercise, like long distance running, soccer and basketball, require a blend of nutrients to keep them fueled and performing their best. High intensity exercise, like sprinting, requires quick carbohydrate to meet these athletes’ needs. A meal containing carbohydrate, protein and fat equals energy, strength and endurance.
Vitamins and minerals are important for all metabolic functions and growth. These Subway meals are an excellent source (30%) of Vitamin C which is essential for a healthy immune system and calcium which is an essential nutrient for strong bones during these peak bone building years.
MALE:
Estimated nutrient needs for an average weight male high school athlete (150-175 lbs):
Calorie needs = 3100-4100 calories per day
155-200 lbs (70-90 kg) x 45
Protein needs =65-80 grams per day
.9 gm/kg
FEMALE:
Estimated nutrient needs for average weight female high school athlete (135-175 lbs):
Calorie needs = 2400-3200 calories per day
130-180 lbs (60-80 kg) x 40
Protein needs =50-65
.8 g protein/kg
A pre or post event meal may contain one third of the estimated calorie and protein needs of an athlete. It should also be high in complex carbohydrates with adequate protein and low in fat. Available energy in the form of carbohydrate consumed 3 hours before activity may enhance an athlete’s performance. Depending on the event, an athlete may choose to eat a lighter meal before activity and a more substantial meal after the event to replace nutrients lost during competition.
The combination of a 6’ Subway sandwich, an oatmeal raisin cookie and reduced fat milk provides an excellent source of carbohydrate (grain and dairy) as well as a low fat protein (dairy and meat) with limited fat to sustain a young athlete’s energy needs to maximize performance. This meal combination also provides about 700 calories which supplies up to 1/3 of the daily estimated nutrient needs for this age group.
Nutritional Breakdown of ‘Healthy Game Day Meal’ Sub Sandwich Choices:
6-inch Oven Roasted Chicken Breast sandwich + oatmeal raisin cookie + reduced fat milk bottle (12 oz) = 700 kcal, 43 gm protein, 16.5 gm fat, 102 gm carbohydrate
6-inch Roast Beef sandwich + oatmeal raisin cookie, +1% milk bottle = 680 kcal, 38 gm protein, 16.5 gm fat, 99 gm carbohydrate
6-inch Turkey Breast sandwich + oatmeal raisin cookie + 1% milk bottle = 670 kcal, 37 gm protein, 16.5 gm fat, 100 gm carbohydrate
All sandwich combinations provide >20% of the RDA for Vitamin A, C, calcium and iron.
All sandwich values without cheese. Adding cheese would increase calories by 50, protein by 2-4 grams and fat by about 4 grams. Adding cheese to these sandwiches increases the nutrient content by about 50 calories and 2-4 grams of protein and provides other essential nutrients important to growing athletes like calcium, vitamin D and phosphorus. Cheese also enhances flavor and texture.
|
 |
|
 |
|
|
