Fueling for Fall Sports

Fueling for Fall Sports

Are you ready for some football? If you like playing school sports, intramural sports, or just working out, eating healthy for sports can be challenging.

First and foremost, drinking enough water is essential to staying healthy while playing sports. A good equation for figuring out how much water you need is to divide you weight in pounds by 2 and that’s how many ounces of water you need per day. You also need 8 more ounces for every mile you walk or run. Water with electrolytes in it (i.e. Gatorade, Poweraid, etc) is good to drink if you’re out in the heat all day or for long workouts.

Eating complex carbohydrates and lean protein four hours before working out can help you stay energized throughout your workout. According to the American Dietetic Association, “Teenage athletes need enough calories to maintain their growth and an additional amount to accommodate their working muscles. Spreading meals throughout the day is a good way to get the fuel you need.” Keep high protein and whole grain snack and meal choices available such as peanut butter and whole grain bread, sliced turkey in a whole wheat pita, whole wheat pasta topped with baked chicken, or scrambled eggs and whole wheat toast. Make sure all meals include fruits and vegetables and don’t forget to add in milk and milk products for healthy bones. “If you need to eat closer to the workout, choose foods that are lower in fat and fiber and easier to digest like saltine crackers with low-fat cheese, canned fruit with low-fat cottage cheese, or turkey breast on an English muffin.”

Information from: www.eatright.org