Who doesn't like to eat? I know I do. But, do you know whats actually inside your food? Or how the food you eat affects the way you act and perform in athletics? Well the truth is that food is a large part of your life, whether you know it or not. Food can change body weight, repair cells, help to build muscle, and supply the body with energy. Furthermore, food can make you who you are -- food can actually change your mood! In an athletic teen especially, food and nutrition are important to keep the body in top physical shape. If you're a surfer, tennis player, or runner, do you want your bad diet to dictate how you perform. I don't think so! So, eat well and your body will take care of you.
In this blog, hopefully you will be able to:
-Understand the different parts of a healthy diet.
-See what foods to avoid.
-The truth behind sports supplements.
-Create your own healthy three-day meal plan.
Written by Zack
Tuesday, July 13, 2010
Macronutrients
Macronutrients
About Macronutrients:
A macronutrient is a nutrient that delivers energy or calories to your body. Since macro means large, macronutrients need to be consumed in large amounts in order for the body to perform at an optimum level of activity. Macronutrients are split into three groups: Carbohydrates, Proteins, and Fats/Lipids.
Carbohydrates:
Carbohydrates need to be consumed in the largest amounts. They are the body's main source of energy/calories, and carbohydrates are essential to the function of organs. The brain, the heart, the nervous system, the kidneys, and muscles depend on carbohydrates to keep working because they supply the necessary energy to perform tasks.
Starchy foods contain carbohydrates known as sugar. These carbohydrates are very easy for the body to get energy from which is why they are so important for energy needs.
Carbohydrates also come from foods rich in fiber. Fiber is a type of carbohydrate that is unable to be digested by the human body. These carbohydrates simply pass through the digestive tract and help to move wastes out of the body. They are important for keeping the inside of the body healthy and clean.
Carbohydrates are the main source of energy so they are the most important for all different kinds of exercise. Carbohydrates supply energy the fastest of the three macronutrients. It is the only nutrient that can keep you energized when you are doing activities that are anaerobic. It also supplies lots of energy for aerobic exercises; carbohydrates are altogether good for you.
You can get carbohydrates from foods like breads, grains, fruits, milk, yogurt, beans, and nuts.
Because they are so important for energy and cleaning, the recommended daily intake for carbohydrates is 45-65% of caloric intake. Carbohydrates contain 4 calories per gram.
Proteins:
One of proteins primary functions is growth. Protein is necessary to build muscle and develop correctly early in life. Additionally, protein can help to repair body tissues, control immune function, and create enzymes and hormones. Protein can also supply energy when the body's carbohydrate stores are depleted.
Proteins are so important for teens because they help us to grow and develop, they are especially important to teen athletes because it builds the muscle needed to do sports. Proteins are also important to make sure that athletes don't get too many injuries and if they do, proteins help to repair the tissues, tendons, ligaments or bones that were injured.
Generally, foods like red meat, poultry, and fish contain high levels of protein. Others foods that contain protein are milk, and nuts.
Because of their importance, proteins should be 20-35% of one's daily caloric intake; proteins deliver 4 calories per gram.
Fats:
Fats, much like carbohydrates, supply the body with energy. However, fat is much harder to get energy from, because of this, fats are often stored and used for other processes like cell membrane maintenance, cushioning organs, keeping us warm and absorbing vitamins.
Fats are an important part of an athletes diet because fats can contribute as much as 75% of the energy used during prolonged aerobic workouts. If a teen athlete is active for more than an hour, most of the energy used will be coming from fat storage.
There are four types of fats:
- Saturated fats come from mainly animal products: things like butter, milk, and cheese. These fats are usually the unhealthiest; saturated fats are responsible for the majority of heart and cardiovascular health issues.
- Unsaturated fats come from vegetable products: canola oil, olive oil, and avocados. Unsaturated fats can lower the risk of heart disease and blockage problems. These fats are divided into two categories: polyunsaturated and monounsaturated fats. Monounsaturated fats are considered moderately healthy whereas polyunsaturated fats actually protect against cardiovascular risks.
- Essential Fatty Acids are found in oily fish, nuts, and some vegetables. These fats are needed to keep the cardiovascular, immune, nervous, and reproductive systems healthy. Like unsaturated fats, essential fatty acids are also considered to help prevent blood vessel blockages.
- Cholesterol is the fourth type of fat. Cholesterol is divided into two categories: High Density Lipoprotein (HDL) and Low Density Lipoprotein (LDL). LDL is 'bad' cholesterol because it sticks to the walls of arteries and clogs them up. However, HDL is 'good' cholesterol because it takes the LDL deposits and breaks them down, removing hem from the arteries.
With cholesterol, the rule is moderation.
In general, the daily intake of fats or lipids is 10-35% of caloric intake; fats deliver 9 calories per gram.
Written by Zack
Sources:
http://www.mckinley.illinois.edu/handouts/macronutrients.htm
http://parentingteens.about.com/od/nutrition/a/badfood_habits.htm
http://www.obesitydiscussion.com/forums/childhood-obesity/teen-lifestyle-help-student-athlete-713.html
http://www.cyh.com/HealthTopics/HealthTopicDetails.aspx?p=243&id=2162&np=292
http://www.ext.colostate.edu/pubs/foodnut/09362.html
About Macronutrients:
A macronutrient is a nutrient that delivers energy or calories to your body. Since macro means large, macronutrients need to be consumed in large amounts in order for the body to perform at an optimum level of activity. Macronutrients are split into three groups: Carbohydrates, Proteins, and Fats/Lipids.
Carbohydrates:
Carbohydrates need to be consumed in the largest amounts. They are the body's main source of energy/calories, and carbohydrates are essential to the function of organs. The brain, the heart, the nervous system, the kidneys, and muscles depend on carbohydrates to keep working because they supply the necessary energy to perform tasks.
Starchy foods contain carbohydrates known as sugar. These carbohydrates are very easy for the body to get energy from which is why they are so important for energy needs.
Carbohydrates also come from foods rich in fiber. Fiber is a type of carbohydrate that is unable to be digested by the human body. These carbohydrates simply pass through the digestive tract and help to move wastes out of the body. They are important for keeping the inside of the body healthy and clean.
Carbohydrates are the main source of energy so they are the most important for all different kinds of exercise. Carbohydrates supply energy the fastest of the three macronutrients. It is the only nutrient that can keep you energized when you are doing activities that are anaerobic. It also supplies lots of energy for aerobic exercises; carbohydrates are altogether good for you.
You can get carbohydrates from foods like breads, grains, fruits, milk, yogurt, beans, and nuts.
Because they are so important for energy and cleaning, the recommended daily intake for carbohydrates is 45-65% of caloric intake. Carbohydrates contain 4 calories per gram.
Proteins:
One of proteins primary functions is growth. Protein is necessary to build muscle and develop correctly early in life. Additionally, protein can help to repair body tissues, control immune function, and create enzymes and hormones. Protein can also supply energy when the body's carbohydrate stores are depleted.
Proteins are so important for teens because they help us to grow and develop, they are especially important to teen athletes because it builds the muscle needed to do sports. Proteins are also important to make sure that athletes don't get too many injuries and if they do, proteins help to repair the tissues, tendons, ligaments or bones that were injured.
Generally, foods like red meat, poultry, and fish contain high levels of protein. Others foods that contain protein are milk, and nuts.
Because of their importance, proteins should be 20-35% of one's daily caloric intake; proteins deliver 4 calories per gram.
Fats:
Fats, much like carbohydrates, supply the body with energy. However, fat is much harder to get energy from, because of this, fats are often stored and used for other processes like cell membrane maintenance, cushioning organs, keeping us warm and absorbing vitamins.
Fats are an important part of an athletes diet because fats can contribute as much as 75% of the energy used during prolonged aerobic workouts. If a teen athlete is active for more than an hour, most of the energy used will be coming from fat storage.
There are four types of fats:
- Saturated fats come from mainly animal products: things like butter, milk, and cheese. These fats are usually the unhealthiest; saturated fats are responsible for the majority of heart and cardiovascular health issues.
- Unsaturated fats come from vegetable products: canola oil, olive oil, and avocados. Unsaturated fats can lower the risk of heart disease and blockage problems. These fats are divided into two categories: polyunsaturated and monounsaturated fats. Monounsaturated fats are considered moderately healthy whereas polyunsaturated fats actually protect against cardiovascular risks.
- Essential Fatty Acids are found in oily fish, nuts, and some vegetables. These fats are needed to keep the cardiovascular, immune, nervous, and reproductive systems healthy. Like unsaturated fats, essential fatty acids are also considered to help prevent blood vessel blockages.
- Cholesterol is the fourth type of fat. Cholesterol is divided into two categories: High Density Lipoprotein (HDL) and Low Density Lipoprotein (LDL). LDL is 'bad' cholesterol because it sticks to the walls of arteries and clogs them up. However, HDL is 'good' cholesterol because it takes the LDL deposits and breaks them down, removing hem from the arteries.
With cholesterol, the rule is moderation.
In general, the daily intake of fats or lipids is 10-35% of caloric intake; fats deliver 9 calories per gram.
Written by Zack
Sources:
http://www.mckinley.illinois.edu/handouts/macronutrients.htm
http://parentingteens.about.com/od/nutrition/a/badfood_habits.htm
http://www.obesitydiscussion.com/forums/childhood-obesity/teen-lifestyle-help-student-athlete-713.html
http://www.cyh.com/HealthTopics/HealthTopicDetails.aspx?p=243&id=2162&np=292
http://www.ext.colostate.edu/pubs/foodnut/09362.html
Foods To Limit & Food Habits
Lots of times in sports, athletes watch carefully what they should eat -- and most of the time, what they should not eat. It's true that athletes have to watch what goes in their mouths; and that there are good foods they should eat a lot of and some that are okay in moderation. Teenagers, especially girls, also tend to watch what they eat. It's not a good idea to eat too little, nor too much so the list below will help to construct your diet.
Some food to consume in moderation would include:
As a teen athlete, you should make it a habit to eat right. You can't magically change how you eat overnight, but it can be done as long as you are determined. Start off by switching from white bread to whole grain. Or maybe, from ditching soda to drinking water. Soon enough, you'll be developing healthy eating habits!
References:
http://www.iloveindia.com/nutrition/sports/foods-to-avoid.html
http://kidshealth.org/teen/food_fitness/sports/eatnrun.html#
Written by Ashley D. ^____^ <3
Some food to consume in moderation would include:
- Caffeine: Since caffeine may cause anxiousness and sleeplessness, it's better to stay away from this stimulant. Also, the effect of caffeine is different with each person; some may feel as if they are filled to the brim with energy (watch out for that crash) and some may even get headaches. Caffeine comes in soda, coffee and tea.
- Sugary Foods: Because the average Joe is supposed to be staying away from sugary foods, of course teen athletes are supposed to avoid these even more. Sugary foods cause the blood sugar level to drop and can lead to fatigue. Stay away from cakes, pastries, ice cream, and other sweets.
- Fried or Fatty Foods: Fatty foods slow digestion and can make your stomach feel heavy. It's not a good idea to eat fatty foods before or after performing sports, or else it'll be hard to concentrate on performing at your best.
- Fizzy Drinks: Soda, aside from containing a mountain of sugar and caffeine, are carbonated. Meaning, it can give you some nasty gastric problems while exercising and can leave you feeling uncomfortable.
As a teen athlete, you should make it a habit to eat right. You can't magically change how you eat overnight, but it can be done as long as you are determined. Start off by switching from white bread to whole grain. Or maybe, from ditching soda to drinking water. Soon enough, you'll be developing healthy eating habits!
References:
http://www.iloveindia.com/nutrition/sports/foods-to-avoid.html
http://kidshealth.org/teen/food_fitness/sports/eatnrun.html#
Written by Ashley D. ^____^ <3
Sport Supplements
Sports drinks. Sports bars. Sports pills.
They claim to enhance your performance, hydrate you, or give you extra energy. But do they really?
Sport supplements can put you at a slight advantage if properly used, but they can also damage you, slowly, if a supplement is abused. For instance, sport drinks have quite the bad habit of gradually disintegrating your teeth. Since the said person drinking the sports drink is usually low in fluids, he would have little saliva in his mouth. Therefore, the lack of saliva allows the acidity in sports drinks to become three times more harmful as opposed to the consumption of regular water.
Also, even if that certain bar or some drink claims to be able to replenish vitamins and minerals lost during exercise, it may be full of sugar as well. Popular brands of sports drinks can have as much sugar as soda -- meaning it can contain up to eight teaspoons of the stuff per eight ounces of liquid. They also can contain lots of caffeine.
Sport bars -- energy bars, rather -- are also popular in today's busy no-time-for-food society. Since they come with no mess, no hassle and are somewhat nutritious (relatively speaking, since the average Western diet isn't so nutritious), they appear to the the right choice when it comes to a meal. But think again; the name "energy bar" simply means that it will provide you with a few calories, not leaving you bouncing with energy.
Instead of chugging your favorite energy drink, consider drinking water instead. Or, replace that energy bar with an apple or banana. A fresh, natural fruit is way better than eating some processed food.
References:
http://www.lifescript.com/Body/Shape/Workout/Sports_Drinks_Exploring_The_Pros_And_Cons.aspx
http://www.runtheplanet.com/trainingracing/nutrition/energybars.asp
Written by Ashley D.
They claim to enhance your performance, hydrate you, or give you extra energy. But do they really?
Sport supplements can put you at a slight advantage if properly used, but they can also damage you, slowly, if a supplement is abused. For instance, sport drinks have quite the bad habit of gradually disintegrating your teeth. Since the said person drinking the sports drink is usually low in fluids, he would have little saliva in his mouth. Therefore, the lack of saliva allows the acidity in sports drinks to become three times more harmful as opposed to the consumption of regular water.
Also, even if that certain bar or some drink claims to be able to replenish vitamins and minerals lost during exercise, it may be full of sugar as well. Popular brands of sports drinks can have as much sugar as soda -- meaning it can contain up to eight teaspoons of the stuff per eight ounces of liquid. They also can contain lots of caffeine.
Sport bars -- energy bars, rather -- are also popular in today's busy no-time-for-food society. Since they come with no mess, no hassle and are somewhat nutritious (relatively speaking, since the average Western diet isn't so nutritious), they appear to the the right choice when it comes to a meal. But think again; the name "energy bar" simply means that it will provide you with a few calories, not leaving you bouncing with energy.
Instead of chugging your favorite energy drink, consider drinking water instead. Or, replace that energy bar with an apple or banana. A fresh, natural fruit is way better than eating some processed food.
References:
http://www.lifescript.com/Body/Shape/Workout/Sports_Drinks_Exploring_The_Pros_And_Cons.aspx
http://www.runtheplanet.com/trainingracing/nutrition/energybars.asp
Written by Ashley D.
3 Day Meal Plan
DAY 1
Breakfast: Oatmeal with fruit and fat free milk
Lunch: Turkey sandwich with whole wheat bread, lettuce, and tomatoes; Water
Dinner: Whole wheat pasta with meatballs and tomato sauce; Salad with fresh tomatoes, cucumber, carrots and lettuce; Glass of fat free milk
Snacks: Apple & orange slices; Sun Chips
DAY 2
Breakfast: Whole wheat pancakes with fresh fruit slices; Fat free milk
Lunch: Veggie Burrito; Strawberries and melons; Water
Dinner: Brown Rice; Chicken-vegetable stir-fry; Fat free milk
Snacks: Carrot sticks; Whole grain crackers
DAY 3
Breakfast: Scrambled Eggs; Whole grain toast; 100% Orange juice
Lunch: Chicken and vegetable soup; Fruit salad; Water
Dinner: Brown Rice; Grilled Salmon with lemon; Asparagus; Fat free milk
Snacks: Yogurt and Granola; Apple
http://www.betterhealthusa.com/public/268.cfm
http://kidshealth.org/teen/food_fitness/
http://mypyramid.gov
Written by Malia
Conclusion
Some of you may have read this blog and thought, "Oh, that's cool, but I don't want to give up my fast food." and "I have the rest of my life to live and be healthy. I can do that stuff later, it won't help me now anyways."
But being active and eating right is all about the balance, and it is an important component of being a teen, plus there are so many things that this balance can help with:
- Eating healthy and being active can help control your body weight and help with your growth and development.
- Studies have shown that eating healthy and eating the right amount improves peoples moods.
- By doing sports you gain friendship and skills that could apply to you later in life, it could even help you get a scholarship into a great college.
- Being active and healthy when you are a teen, help to reduce chance of getting diseases when you grow up.
- Starting this balance when you are a teen turns it into a good habit for when you grow up.
As a short review of what we said:
Teen athletes have special nutrition needs because they work out more than the average teen. They need extra calories to support them in the sports they do and since they are still growing.
If athletes don't get enough calories each day they won't be as strong or as fast as they need to be.
Macronutrients are very important to keep a teen healthy.
Carbohydrates are the most important to supply energy which is important if you are an active teen, and it helps keep your body clean. They should be consumed in bulk, but you don't want to overload.
Proteins are important because they help your muscles grow and develop, they can also repair tissues and create enzymes and hormones.
Fats provide energy but it is harder to get energy from them so fat is usually stored and used for cushioning organs, absorbing vitamins and cell membrane maintenance.
Watch what you eat, you shouldn't be consuming too much caffeine, sugary foods, fried and fatty foods and fizzy drinks if you want to stay in your optimum physical form. Stay away from these as much as you can, moderation is okay but if you overload on them you could end up with some serious problems in the future.
Practice good habits for eating food, don't over eat and don't under eat. Teens who don't get enough calories everyday can have trouble doing the normal things, it is especially hard on teen athletes who need LOTS of energy.
Stay away from sport supplements, the adds may tell you that they enhance your performance, you may think that they give you extra energy, and the truth is that sometimes they may, but they are nowhere near as good for your body as plain old water, and some fresh fruit or vegetables.
--------------------------------------------------------------------------------------
We hope that you learned new things when you read this blog and that you will use it to help you, especially if you are a teen who is involved in sports or who just likes being active.
Written by Malia
But being active and eating right is all about the balance, and it is an important component of being a teen, plus there are so many things that this balance can help with:
- Eating healthy and being active can help control your body weight and help with your growth and development.
- Studies have shown that eating healthy and eating the right amount improves peoples moods.
- By doing sports you gain friendship and skills that could apply to you later in life, it could even help you get a scholarship into a great college.
- Being active and healthy when you are a teen, help to reduce chance of getting diseases when you grow up.
- Starting this balance when you are a teen turns it into a good habit for when you grow up.
As a short review of what we said:
Teen athletes have special nutrition needs because they work out more than the average teen. They need extra calories to support them in the sports they do and since they are still growing.
If athletes don't get enough calories each day they won't be as strong or as fast as they need to be.
Macronutrients are very important to keep a teen healthy.
Carbohydrates are the most important to supply energy which is important if you are an active teen, and it helps keep your body clean. They should be consumed in bulk, but you don't want to overload.
Proteins are important because they help your muscles grow and develop, they can also repair tissues and create enzymes and hormones.
Fats provide energy but it is harder to get energy from them so fat is usually stored and used for cushioning organs, absorbing vitamins and cell membrane maintenance.
Watch what you eat, you shouldn't be consuming too much caffeine, sugary foods, fried and fatty foods and fizzy drinks if you want to stay in your optimum physical form. Stay away from these as much as you can, moderation is okay but if you overload on them you could end up with some serious problems in the future.
Practice good habits for eating food, don't over eat and don't under eat. Teens who don't get enough calories everyday can have trouble doing the normal things, it is especially hard on teen athletes who need LOTS of energy.
Stay away from sport supplements, the adds may tell you that they enhance your performance, you may think that they give you extra energy, and the truth is that sometimes they may, but they are nowhere near as good for your body as plain old water, and some fresh fruit or vegetables.
--------------------------------------------------------------------------------------
We hope that you learned new things when you read this blog and that you will use it to help you, especially if you are a teen who is involved in sports or who just likes being active.
Written by Malia
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