As parents, we want to feed our youth athletes better we just don’t always have all the tools and information of what the components of good nutrient rich foods are. In this on going series of articles I will simply explain the key elements of (Carbohydrates,Protein,Fat,Vitamins ,Minerals and Water ) of food are and how to have a healthy balance of each one at every meal. Nutrients work together to and are best eaten in a whole food source when at all possible. If you have question on what is a whole food ask yourself if it comes from the ground with natural ingredients or not.
Carbohydrates
Carbohydrates like sugar and starches are the most readily available source of food energy. After intake through digestion and metabolism, all carbohydrates are broken down into simple sugar glucose for the body to use as a main energy source. Glucose is stored in the muscles and liver as glycogen,later to be used for primary fuel in activities such as sports and other physical activites . If the proper amount and and or kind of carbohydrate are not ingested,the stores of glycogyen inthe muscles will deplete leaving the athlete with out proper fuel and can cause fatigue and less than optimum performance , physically and emotionally.
What are the best carbohydrates for good health in an athlete ?
Nutrient dense carbohydrates like whole grain breads,cereals,pastas and vegetables( ex: in breads this would be brown in coloring not white with labeling to make you think it is nutrient rich food source) It is interesting how when our youth athletes need the best Carbohydrate source most, many feed their athletes donuts or cookies for “quick energy” which can ultimately deplete them even more.
Why are these best?
The best most simple way to describe this is to use a car analogy. If your car requires 91 octane and you put in 87 because you are in a hurry and the gas station you happen to stop at only had 87 so you fill up anyway, you car with this inferior gas shortly after your leave the station your car would begin to run poorly not at top effeciency.
Same with your body.If you don’t take the time to make sure you and your athlete don’t take the time to eat high quality carbohydrates the engery tank as it were will run not optimally. Burning up the low quality carbohydrate quicky leaving the body with out the “gas or fuel” it needs to run properly.
Simply stated good carbohydrates burn slower and more consistent in the body,low quality “junk carbohydrates” burn very quickly causing unnecessary fast rise and fall of blood sugar leaving you feeling hungry,irritable,fatigued needing more food to fill the void caused by the lack of proper nutrient intake to begin with. This can become a vicious cycle of eating to satisfy hungry and energy deficit.
Until Next Time
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