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April 28, 2008
Sports Nutrition
by Q13
Young athletes are getting more and more competitive these days. We talked to the experts on what they need for peak performance and the dangerous trends that could set them back.
In a cramped office at the University of Washington, Sports Dietitian Emily Edison is showing us some of the best things to put into our bodies-especially when it comes to young athletes.
"We got some blueberries that very high in antioxidants and great carbohydrate source. If we get more antioxidants in the body we see less damage to the muscle and the system overall," she says.
"When we are talking about food for sport it's really important that we address that high carbohydrates are the number one thing for athletes.
But Edison says she has real concerns about some of the more "modern day" energy sources.
"A lot of these ingredients have not been tested on kids, they haven't been proven to be safe in kids."
Energy drinks, none of them, is regulated by the food and drug administration and most are loaded with stimulants. Edison says by the time teen athletes reach high school or college many have already built-up a high tolerance.
“If you get to the collegiate level and you're taking in that much caffeine you can test positive and NCAA does ban caffeine in higher levels,” she adds.
Other popular stimulants in energy drinks are gurana and ma huang--which is a form of ephedrine. More so: Edison says each body handles them differently so it's hard to tell how much is too much. And even though the latest research shows caffeine doesn't dehydrate our bodies as much as we once thought, too much sugar can.
“When a high level of sugar is in the blood stream the body cannot get the water into the cells that it needs because the water is busy trying to dilute concentration of sugar in the blood stream,” says Edison.
So, to avoid the spike-and-crash effect of energy drinks she says go for "real food" carbohydrate-protein combinations--which will give you more stable energy for peak performance.
“ Things like an apple and some peanut butter, some crackers with a little bit of cheese, some yogurt and granola or having cereal with milk on it are great combinations. Or even putting a hard boiled egg along with your bagel.”
She says it's best to have a hearty meal 3-4 hours before a game. It gives the body enough energy, and *time* to absorb it. Then, one hour before: a light snack-especially if it's a longer game--but skip the junk stuff. Too much fat keeps the body from absorbing the carbohydrates it needs to perform. She also says there is now strong research that high fructose corn syrup in many of those foods keeps you from "feeling full"--so you tend to eat more.
Check out our “web extra” to find out what kind of non-caffeinated beverage helps kids recover better after a workout than energy drinks or even water.
Below is more great information from Sport Dietitian Emily Edison and her recommended websites:
On the appetite regulation and HFCS (high fructose corn syrup) I think it is important to note that the research is still in early stages, but it seems as if there may be a link between HFSC and inhibition of Leptin production. It think the more important point with HFCS is that it comes in products that do not give you long standing energy (cookies, Twinkies, pop) and has little or no nutrients.
As for caffeine, a little (1-2 cups coffee per day) is ok and is linked with being a sport enhancing aid (thus why it is banned from NCAA in high levels). NCAA does not ban caffeine for health risks (because there are few if any healthy risks with caffeine, aside from addiction). As a sport enhancing aid it helps us think we are doing less work than we are (i.e. we can work harder) and may help us use more fat for fuel.
If someone wanted to use an energy drink, I would highly recommend diluting it down to about half with sparkling water and drinking it slowly. I would recommend drinking it close to the time for competition and make sure that is DOES NOT replace food. There are no shortcuts to better performance!
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