CARING FOR ATHLETES
A Supermarket Guide for Athletes.
One of the most frequent concerns of the training athlete regards their diet. Frequently I am asked about high-energy foods to be consumed for competition and how to maintain weight or gain weight for the athlete who desires to get bigger faster and stronger. The following guide is to be used a grocery list when buying good for athletes. Remember, we are what we eat and our nutritional status has a tremendous influence on our performance.
For a high-energy diet, fresh or dried fruit such as raisins, apricots and peaches are recommended. Whole grain cereals or breads that are recommended: Grape Nuts, Cheerios, Wheaties, Rice, Wheat or Corn Chex, Corn Flakes, Total and Rice Crispies. Fruit juices with no sugar added are also recommended highly above caffeinated soft drinks. Popcorn rather than potato chips or other fried snacks should be utilized. When shopping choose low sugar, low fat sweets when possible. Examples of low fat sweets include: graham crackers, vanilla wafers, and animal crackers.
For the athlete desiring to gain weight the same guidelines for high energy are utilized but include the following: the more foods high in vegetable oils such as peanut butter, avocados and nuts are recommended. Sweet breads such as banana bread made with vegetable oil is also beneficial. 100 percent vegetable margarine is recommended to assist with gaining weight. The athlete desiring to gain weight should be cautioned that any diet that is high in fats has the potential to raise blood cholesterol. Weight gain diets should not be used for more than 8 weeks without the supervision of a Nutritionist, registered or licensed Dietitian.