Ideal food choices for the Modern Era Soccer Athlete

4/23/13


"Quick" and "easy". Those are two words that best describe teenager's approach towards eating nowadays; especially the teenage athletes.  With their jam-packed schedules and raging metabolisms, who has time to think about what to eat? They need food and they need it now!  With a little preparation and guidance, however, eating healthily can be a cinch.  Here are a few ideas for meals and snacks that you can make to keep your athlete in tip-top shape.

• Breakfast: 
• Bowl of high protein/high fiber cereal (ex: 1 serving Kashi GoLean; hot oatmeal), fruit (1/2 cup blueberries, a sliced banana, 1/3 cup raisins), 3/4 cup 1-2% milk, sprinkling of nuts (just a few tbs so you don't overdo the calories!). Put a little cinnamon on top for extra spice and enjoy with a cup of hot coffee or tea.
• 1 toasted English muffin (whole grain is best) with 1 tbsp butter, 2 slices turkey bacon (blot the grease off!), 1 egg (cooked however you'd like), and 1 slice cheddar cheese for a tasty breakfast sandwich!
• A smoothie is delicious, healthy, and you can make it the night before for a grab n go treat the next morning! Try one with 1 cup milk, 1 banana, 1 tbs PB, and a scoop of chocolate protein powder, mixed together in the blender, with splenda or a small amount (small!) or sugar or agave syrup to taste. 
  

• Lunch:
• For those athletes who like pizza or pasta for lunch, but are trying to stay lean and fit, try a Lean Cuisine Pizza (they have all kinds and they taste great!) or a healthy veggie lasagna (Amy's Garden Lasagna is delicious and low-cal); frozen meals can be healthy and easy options if there is a microwave at their school! Serve with a piece of fruit, and sliced peppers, celery, carrots, and cherry tomatoes with 2 tbs of low cal dressing to dip in.
• Make a chicken Caesar salad brown bag lunch; tasty and guilt-free! Buy a small bag of the pre-made grilled chicken slices (available at any grocery store); add 1-2 servings of chicken to unlimited greens and cherry tomatoes, with 1/2 cup croutons, 2 tbs Parmesan cheese, and 2 tbs low-cal Caesar dressing. Serve with a cup of your favorite flavor of yogurt (Greek yogurt is best), and fruit, if desired. 
• Always a winner: Turkey avocado sandwich.  1 serving sliced turkey with 1/3 avocado, sliced, greens, sliced tomato and onions if desired, served on 2 slices whole wheat bread with Dijon mustard and 2 tsp mayo. Serve with a small bag of baked chips, and 1 serving of trail mix. 
  

• Dinner:
• Make a delicious stir fry in just minutes! Chop up a bunch of your favorite vegetables: carrots, broccoli, snow peas, mushrooms, peppers, onions are all good choices; throw them in a hot pan with 1-2 tbs oil. Add teriyaki, soy sauce, lemon to taste. Throw in shrimp (thawed frozen ones are fine, just make sure that you throw them in sooner if uncooked, or at the last minute if pre-cooked) until they are pinkish orange. Season with garlic powder, pepper, and red pepper flakes; toasted almonds or sesame seeds are also great on top.  Serve with rice on the side. For dessert, try 1 serving (read serving size!) of ice cream with 1 serving whip on top, and hot tea.
• Going out to eat? Sushi is a filling and healthy option; for a growing teen, 1-2 rolls is usually a good portion depending on their hunger level. Add a miso soup, side salad, and edamame with soy sauce to fill out the meal. 
• Packing a dinner for before/after their evening workout? There are no real rules for "dinner" food options, so long as you get the nutrition you need! A peanut butter jelly sandwich (2 tbs of each topping!) on whole wheat bread, served with a banana, granola bar, and cup of yogurt is a good meal pre/post workout. It's easily digestible and provides lots of complex carbs to fuel a workout and protein for recovery.  
  

• Snacks (depending on activity level, have 1-3 a day)
• 1 clif bar, piece of fruit
• 1 serv crackers with 1-2 slices cheese and 1-2 slices ham/turkey
• apple, carrots, or celery with 1-2 tbs PB for dipping
• yogurt w/1/2 cup cereal and blueberries

 One of the main things to make sure of is that your fluid levels are adequate for the day. The best way to make sure you are getting the most fluids ( water ) for the day is to drink at least 1/2 your body weight in fluid ounces. Most water bottles are 16.9 fl oz. Therefore,  a 145 lb person would need to consume at least 72.5 fl oz per day. That would be at least 4 and 1/2 bottles for the day or water.No w fluids are wide and vary. My main focus is upon water and water only. Juice is OK. But water has the most in essential minerals to help the student athlete function at their highest competitive level.

Got ?. Email or post on our blog. As the weeks progress, We'll add more information.

Enjoy the beautiful game!!

Coach Abu

The Pros and Cons of Sports Energy drinks. #2

4/11/13

Hello Bay Area Footballers!

How are you fueling your workouts? When you head out the door to lead your active life, what beverage gives you that “get up and go”? Caffeine and specialized Workout Drinks often claim to provide you with the power you need to face the day, but what’s the real deal with these popular beverages?

ENERGY DRINKS

As of late, it seems that energy drinks are all the rage…but should we believe the hype? True, energy drinks can be tasty and give you the energy that you need for your active lifestyle. Many of them also claim to be full of healthy nutrients, such as Vitamin B12 & B6, Niacin, potassium and electrolytes. Certainly one could also argue that anything that helps you work out and lose weight/tone up must be good for your overall health, seeing as obesity and sedentary lifestyles are responsible for a large percentage of health problems in the U.S.

What those energy drinks don’t tell you, however, is that the disadvantages of these beverages far outweigh the benefits. Of course, drinking anything with sugary excess calories can lead to weight gain or at the very least negate the calorie burn from your workout, but even the diet versions have their issues, such as:

-High blood pressure

-Sleep disturbances insomnia

-Mood disturbances

-Heart ailments

-Strokes

-Miscarriages

Energy drinks might not be the healthiest option for your every day lifestyle. There are, however, other alternatives available…

GATORADE

Here’s the skinny on Gatorade and similar workout-replenishing beverages. For high performance/professionals, it is a decent option because it does replenish electrolytes, potassium, and carbohydrates that are depleted in high intensity, prolonged exercise. However, for the everyday individual, there are some issues to be aware of:

            -Empty calories lead to weight gain/negate workout

-potassium/electrolytes/carbohydrates in a normal athlete/individual are already present in a healthy diet’s nutrients.

-High fructose replenishes carbohydrates but also causes Leptin (the satiety hormone that makes you feel “full”) resistance, thus overall increasing appetite.

COFFEE and TEA

Both of these contain limited amounts of caffeine which, when consumed excessively, can lead to the “jitters”, irritability and temporary (short term) increased blood pressure. However, they do also offer a wide range of health benefits when consumed in moderation:

            COFFEE:

            Decreased risk of:

            -Diabetes

            -Parkinson’s disease

            -Dementia

            -Certain cancers

            -Heart rhythm problems

            -Strokes

            GREEN TEA:

            Contains antioxidants that decrease:

            -Free Radicals

            -Cancer

            -Blood clots

LIVING “AU NATURALE”: WATER AND A HEALTHY DIET

When it comes down to it, water replenishes your hydration needs and a healthy diet full of vegetables, fruits, lean proteins, and whole grains should fulfill all of your nutritional requirements. A daily multivitamin can also help fill in any nutritional gaps you might be concerned about. The side effects of moderate caffeine and work out drinks might not necessarily lead to health issues, but first and foremost it is important to recognize that water and a healthy diet are critical to your fitness lifestyle, regardless of what you choose to supplement your regimen.

Above all, be informed, stay healthy, and stay happy. If you have questions about how to maintain a healthy and active life, come into NEXT LEVEL to learn more about the steps you can take. It’s what we do best!

How do you know if your Hydrated? #1

3/25/13




On the left is a chart that will help you to determine your hydration levels based on urine color. Those participating in activities, such as personal training or sports for example, must be especially vigilant in maintaining appropriate hydration levels in order to minimize dehydration in their bodies, which can affect performance in fitness related activities.

The chart is pretty self- explanatory. The lighter your urine the more hydrated you are and the less hydrated you are the darker the urine.

Poorly hydrated people experience one or more of these symptoms:

• Lightheaded, 
• Fatigue, 
• sore muscles, 
• headaches, 
• cramping, 
• blood shot eyes, 
• dry mouth, 
• salt crystals on their face, 
• dull appearance to their skin.
• nausea,

The rule concerning adequately hydrating your body is to drink 6 - 8 cups (8 oz.) of water a day. Another way to ensure proper hydration is to drink 1/2 your body weight in fluid oz./day Either way of determining your fluid levels is best observed in the bathroom, after voiding. What color is your urine? If you can match it to the chart above you'll get a great idea of how hydrated you are or need to become.

Sometimes the simplest things can make a big difference in how your body operates.

I hope you found value in this information. If you feel it could inform someone else please share. If you have specific questions feel free to respond.

Regards,

Abu Pigott DC, NSCAA