First Posted: 4/8/2015
It’s great to see baseballs being thrown on the field and runners back on the track. Food and drink are the sources of energy for our bodies. If we make good choices, we can perform well in any kind of sports. Let’s first review the best drink choices and when we need to drink them.
It’s recommended to drink fluids throughout the day and just before practice or games. Examples of good choices are water, low fat milk and low calorie or 50 percent diluted juices.
If the athlete is in school before practice or a game, it’s important that they drink water every 20 to 30 minutes. The goal is to drink at least 16 ounces of fluid 2 hours before practice or the game and an additional 8 ounces 15 minutes before getting on the field or track.
The easiest way to determine whether or not we are hydrated is to look at the color of your urine. Youth need to be drinking enough fluids so that the color of their urine is clear. This is a simple activity to do. Cut a fresh lemon. Squeeze the lemon and collect the juice into a clear jar. This is the desired color of urine when they are well-hydrated. Next pour apple juice into another clear jar. This is an example of an athlete who is dehydrated. It is important to note that high levels of vitamin supplementation will also give urine a brownish yellow color.
Water is a good choice of fluid replacement for exercise training that includes 60 to 90 minutes of actual exercise. But it’s important to replace electrolytes lost in sweat if the athlete sweats heavily.
Research has shown that drinking beverages with 14 grams of carbohydrates per 8-ounce serving or less is best. This ensures that the body is able to use the liquid to rehydrate quicker. Look at the food label on your beverage. Is it 14 grams of carbohydrates or less per 8-ounce serving?
It is also important to avoid caffeinated beverages at least 72 hours prior to a game or practice. Caffeine causes a dehydrating effect which would reduce performance.
The next tip is to pay attention to the pre-game meal. It is recommended to eat 2-3 hours before the game or practice begins. More than half, or 60-70 percent of the meal calories should be from carbohydrates. Carbohydrates are in every food group except protein. The best sources are complex carbohydrates like whole grain bagels and pasta, yogurt, milk, and fruit.
Next week’s column will focus on pre- and post-game meals.
Try this pre-game and post-game snack to boost your child’s energy and performance, both athletic and academic. Although they are called breakfast bars, they can be eaten anytime of the day.
Energy Breakfast Bars
1 1/4 cups sugar
1/2 cup canola oil
1/2 cup peanut butter
1/4 cup water
1 Tablespoon vanilla
1 egg
1 1/2 cups whole wheat or white whole wheat flour
1/2 teaspoon baking soda
1 cup old fashioned or quick cooking oats
4 cups toasted oat O’s
1 cup raisins
Heat oven to 350 degrees F. Stir together sugar, margarine, peanut butter, water, vanilla, and egg in a large bowl. Next add flour and baking soda. Stir. Last, add oats, toasted oat O’s and raisins.
Drop dough by rounded 1/3 cupful, 4 inches apart onto non-fat sprayed cookie sheet. Flatten dough to about one inch thick.
Bake 13 to 15 minutes or until golden brown. Let stand five minutes before removing from cookie sheet. Store loosely covered.
