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VB ADDICTION!
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Article Archive
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Athletes Low on Energy? ----------- VB ADDICTION! 1/2006
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Do you get the notion that your player’s energy levels are not where they need to or could be? Chances are you’re right! We all know the bad news, that lower than optimal energy levels lead to poor performance, both on and off the court. However, the good news is that rectifying the situation can be simpler than anticipated.
Many athletes, especially student athletes find their daily schedules overwhelming and this can lead to poor nutritional intake. So do you need to issue a complete diet overhaul? No, simply offer nutritional strategies to athletes that are both reasonable and attainable.
Here are some key areas to focus on.
Breakfast, Breakfast, Breakfast
Studies historically show that only around 50% of student athletes take the time for breakfast, citing lack of time as the cause. We can’t ask them to prepare a full omelet, toast and freshly squeezed grapefruit, and fortunately we don’t have to. Suggest whole grain cereal, trail mixes, energy bars, yogurt and fruits. These options will jump start metabolism, enhance energy levels and provide energy throughout the day.
Frequency
Athletes tend to consume fewer calories during the day and make up for them in the evening. What we need to see is caloric intake before the times of peak activity, not loading up before periods of rest. Suggest to your players that they eat frequently throughout the day, around every three hours. To help accomplish this have them carry nutritional “snacks” in their bags or lockers when they can not take time out for a meal. Having items such as fruit and nutritional bars available will enable them to intake foods more frequently which in turn increases energy levels throughout the day.
Reduce Fats
Lowering fats may not seem a priority for your athletes as many are in excellent physical condition. However, a high fat intake poses another problem as it limits the amount of carbohydrates that the individual consumes. Convincing them to switch to low fat food options when available will enable them to consume more carbohydrates on a daily basis, thereby increasing their energy levels.
Intake During Exertion
Be sure your athletes understand the importance of replacing fluids as they exercise. As little as a 3% loss in water can limit your bodies muscles by as much as 10%, and some athletes bodies can expend 3% in water in under 30 minutes of activity. Your goal should be to have them intake eight liquid ounces every 15 minutes.
Iron
Consuming sufficient iron is vital to energy levels as iron is critical in the process that allows bodies to supply oxygen to cells. Without ample iron bodies can suffer from iron deficiency, which is associated with lower energy levels and a lower tolerance for exercise. Whole grain cereals, nuts, beans, fish and poultry are a few examples of high iron foods.
Caffeine
Your athletes should not make any products that contain caffeine a part of their daily diet. Caffeine does not increase energy ones energy; it merely enhances ones perceived energy level. High levels of caffeine can lead to upset stomach, acid reflux, anxiety and loss of sleep.
By implementing a few minor changes in your player’s diets you will realize that you can have a dramatic affect on their energy levels, athletic performance and overall health.
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