"KICK OFF TO WIN"
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Veteran dietitian Susan Adams told coaches attending the Washington Football Coaches Association's Mid-Winter Conference that hydration is vital for student athletes, especially during summer months. "If the color of urine is like apple juice, more water is needed but if it looks like lemonade your athlete is hydrated," she said.
Coaches were encouraged to have every athlete have their own water bottle instead of sharing; which can cause the spread of colds and flu among other ailments. During active warm-ups, athletes should drink 8 fl oz, about 8 swallows/gulps. Eat/drink carbohydrate and protein IMMEDIATELY following practice (within 30 minutes).
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Post Exercise: Re-Hydrate, Re-Fuel, Rest RE-HYDRATE - Susan recommends weighing yourself before and after exercise. For every pound you lose, drink 16-24 fluid ounces of water. No need to do this every time - do it every once in a while to get an average amount. She also recommends adding lemon or lime flavor to the athlete's water bottle and keeping it cold to make hydration more appealing.
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RE-FUEL - During exercise lasting longer than an hour, or if there are multiple events in one day, some source of carbohydrate may be needed to replace blood glucose and electrolytes lost during exercise, snack on an energy bar, piece of fruit, peanut butter & crackers (avoid high sugar, high fat). Eat/drink carbohydrate and protein IMMEDIATELY following exercise (within 30 minutes). Good examples: Chocolate Milk or Fruit and Yogurt. Within 1-2 hours, eat a meal of high carbs, low fat, and moderate protein.
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REST!!
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A well-chosen diet offers many benefits to all athletes, irrespective of event, sex, age or level of competition. A healthy diet enhances recovery within and between workouts and events, achieving and maintaining an ideal body weight, reduces risk of injury and illness, confidence in being well-prepared for competition, consistency in achieving high-level performance and enjoyment of food and social eating occasions with lifelong benefits.
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ABOUT US: What is the Washington Interscholastic Nutrition Forum (www.winforum.org)? Since 2003, the Washington Interscholastic Nutrition Forum (WINForum) has conducted and digitally recorded objective nutrition clinics for hundreds of coaches, athletic trainers, student athletes and their parents. Clinic presenters answer questions and provide objective nutrition information that is used to fuel the WINForum.org website, and social media. The WINForum recommends a healthy diet of fruits, vegetables, whole grains, protein and low-fat or fat-free dairy.
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Please send us your questions and/or suggestions ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
email:
info@winforum.org
phone:
206-682-3699
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