March 1996

SPORTS NUTRITION

More people realize today that exercise is an important part of a healthy lifestyle. For teens, involvement in school sports can be a fun way to meet their exercise needs. For those participating in sports, it is natural to want to be the very best they can be. The best athletes in most popular sports receive fame, riches and glamour. At the very least, the way we currently define physical attractiveness requires an ongoing exercise program.

We all want to be in the best physical condition possible. Teens involved in sports are no exception. Sports are competitive, whether the competition is between people who want to win or within a person who wants to continually improve performance. In either case, using food or nutrients to more quickly reach a goal of improved performance is compelling. While adults can probably recognize safe or unsafe nutritional practices, teens wanting to reach a goal in sports will rarely consider potential risks.

To improve exercise performance, the production of energy, or ergogenesis, must be enhanced. Ergogenic aids are practices intended to improve performance. Since the beginning of time, people have used nutritional ergogenic aids ranging from eating muscle meat to taking mineral pills. Some of these aids are useful, some have nothing more than psychological effects and some can be risky.

Water is, by far, the most important aid to performance although it does not itself produce energy. Dehydration is one of the greatest threats to health especially when superimposed on performance demands. Performance is not harmed by drinking water unnecessarily. Drinking a glass of water before, during and after sporting events is the best advice for all athletes and exercisers.

A clearly useful performance booster is carbohydrate, especially complex carbohydrates or starches. The body depends on carbohydrate as its major supplier of energy which means that to have a little extra, particularly for long-term exercise, can guard against early fatigue. There is a safe way to build a little extra store of carbohydrate. About a week before an endurance sporting event, eat half the calories as starchy foods while training heavily for three or four days. Then switch to a light training or resting period and eat 75 percent of the calories from carbohydrate. This should allow a doubling of carbohydrate storage. Regular sports drinks or fruit juices during long-term exercise will not only replace lost energy supplies but also replace fluid and electrolyte losses.

Protein needs are greater for the exercising adolescent. Usually, their typical food intake is sufficient to meet their needs. Protein drinks or amino acid supplements are only useful if the teen does not eat meat or other complete protein sources. Likewise, there are no ergogenic benefits to supplements of vitamins or minerals unless the nutrients are deficient.

From ancient Greeks to modern athletes, ergogenic practices have been touted and abandoned. With all this experience it is clear that the Food Guide Pyramid gives us the best, and easiest to follow, advice for sports nutrition. Add plenty of fluids and enjoy all the fun building a healthy body through sports can offer.

Nancy M. Betts, Ph.D., R.D.
Assoc. Professor, Dept of Nutritional Science and Dietetics
College of Human Resources and Family Sciences
University of Nebraska - Lincoln

PEER PRESSURE

Parents can watch for several peer pressure red flags, but be careful in expressing concerns to your child. Young people tend to revolt if they feel parents are attempting to choose their children's friends. Parents can be helpful to teens by:

  • Encouraging your child to develop more than one circle of friends .... if there is a temporary fallout with one group, support is available through other groups.

  • Start early to encourage your child to set goals .... youth with few goals are more susceptible to peer pressure. Youth who feel they cannot succeed are especially vulnerable.

  • Continue to stay involved in your children's lives when they reach adolescence .... they need to feel the family is there for them.

  • Start early to instill a sense of responsibility for their actions .... example: doing homework is not negotiable, but when they do it is negotiable.

  • Don't be hypocritical about rules you lay down for your child .... it's tough to tell your child not to smoke or drink when you do.

    Omaha World Herald, 9/20/94:
    Dave Moshman, UNL Dept. of Educational Psychology; Terry Key, Morton Jr. High Counselor; Janell Weeks, Associated Counseling Professionals.

    7 WAYS TO GET ALONG BETTER WITH
    PEOPLE ... INCLUDING YOUR ADOLESCENT

  • Before you say anything to anyone, ask yourself three things: 1) is it true 2) is it kind 3) is it necessary.

  • Make promises sparingly and keep them faithfully.

  • Never miss the opportunity to compliment or say something encouraging to or about someone.

  • Refuse to talk negatively about others; don't gossip and don't listen to gossip.

  • Have a forgiving view of people. Believe that most people are doing the best they can.

  • Keep an open mind; discuss, but don't argue.

  • If counting to 10 doesn't work, try counting to 1,000 before doing or saying anything that could make matters worse.

    RETHINK...How to handle anger

    R

    RECOGNIZE when you are feeling angry or when it is a cover-up for fear, stress, shame or fatigue

    E

    EMPATHIZE with the person who is the target of anger.

    T

    THINK about what is in the situation that is creating anger. Is there another way of thinking that might create humor? A solution?

    H

    HEAR what the other person is saying. When people are hurt, they want to be heard.

    I

    INTEGRATE respect and love with what you say about your anger.

    N

    NOTICE how your body changes when you're angry. Heartbeat quickens, teeth clench, etc. Practice a quick form of gaining control, such as counting to 10.

    K

    KEEP your attention on the subject at hand. Don't bring up grudges and wounds.

    National Institute of Mental Health Initiatives

    Written by Maddie Pedersen, Extension Educator
    Elkhorn Valley EPU, Madison County


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