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You are What You Eat ? Getting Quality Energy from Food

Before proceeding to read this article the question must be asked, Do You Eat Healthy? Are the Foods that you consume in your daily diet providing you with quality and nutritious energy? People are creatures of habit. When you walk into a supermarket are you at home in the junk food section or do you lose yourself in the fresh fruit and vegetable isle? Maybe your habits need to change?

What are Carbohydrates, Proteins and Fats?

The three main nutrients in food, which your body can use as fuel during physical exercise are, carbohydrate, protein and fat.

Carbohydrate is the most important and readily made energy source in our bodies. Every sportspersons diet should be rich in carbohydrate (60 ? 70% of overall diet) as it fuels exercising muscles.

Fat, in contrast, has a reputation as being ?bad? but your body needs a certain amount of it in order to function efficiently Fat intake should not exceed 30% (< 20% for athletes) of the diets energy intake to maintain good health and of this, at least 70% should be in the form of unsaturated fatty acids. Our bodies cannot run on fat alone if there is not sufficient carbohydrate available.

Protein is also a fuel source with an average of 0.83 kg of protein per kilogram of body mass representing the RDA (Recommended Daily Allowance) for the average person. Athletes and more active people may need to increase their intake in order to promote the repairing and growth of muscles as a result of exercise. Despite the beliefs of may coaches, trainers and athletes, muscle mass does not increase by simply eating high protein foods.

Principle of Healthy Nutrition ? The Food Pyramid

Two principles of good eating include variety and moderation. Research in nutrition, cancer and heart disease over the past 40 years uncovered the shortcomings of previous food pyramids, which placed an emphasis on meat and milk products, as a guide to healthy eating.

The current pyramids approach to good nutrition and a healthy diet translates the RDAs and Dietary Guidelines by categorising foods that make similar nutrient contributions and recommending the number of servings from each category. The dietary emphasis focuses on whole grains, vegetables, and fruits, all rich in fiber and a myriad of plant chemicals that may exert far stronger effects than the specific antioxidant vitamins.

If you are a vegetarian and your daily diet does not contain meat, fish or poultry, which represent good sources of B vitamins, iron and zinc, it is vital that you obtain these from nonmeat dietary sources.

The following are seven guidelines for a healthy nutrition ? advice for healthy Irish 2 years of age or more. By following the guidelines, you can enjoy better health and reduce your chances of getting certain diseases.

These Guidelines, developed jointly by USDA and HHS, are the best, most up-to-date advice from nutrition scientists and are the basis of current nutrition policy.

1. Eat a variety of foods to get the energy, protein, vitamins, minerals, and fiber you need for good health.
2. Balance the food you eat with physical activity ? maintain or improve your weight to reduce your chances of having high blood pressure, heart disease, a stroke, certain cancers, and the most common kind of diabetes.
3. Choose a diet with plenty of grain products, vegetables, and fruits which provide needed vitamins, minerals, fiber, and complex carbohydrates, and can help you lower your intake of fat.
4. Choose a diet low in fat, saturated fat, and cholesterol to reduce your risk of heart attack and certain types of cancer and to help you maintain a healthy weight.
5. Choose a diet moderate in sugars. A diet with lots of sugars has too many calories and too few nutrients for most people and can contribute to tooth decay.
6. Choose a diet moderate in salt and sodium to help reduce your risk of high blood pressure.
7. If you drink alcoholic beverages, do so in moderation. Alcoholic beverages supply calories, but little or no nutrients. Drinking alcohol is also the cause of many health problems and accidents and can lead to addiction.

Why are vegetables important?
Vegetables provide vitamins, such as vitamins A and C, and folate, and minerals, such as iron and magnesium. They are naturally low in fat and also provide fiber. The Food Guide Pyramid suggests 3 to 5 servings of these foods a day.

What counts as a serving?

1. 1 cup of raw leafy vegetables
2. 1/2 cup of other vegetables, cooked or chopped raw
3. 3/4 cup of vegetable juice

Here are some selection tips:

1. Different types of vegetables provide different nutrients.
2. For variety try eating dark-green leafy vegetables (spinach, lettuce, broccoli); deep-yellow vegetables (carrots, sweet potatoes); starchy vegetables (potatoes, corn, peas); legumes (kidney beans, chickpeas); other vegetables (tomatoes, onions, green beans).
3. Include dark-green leafy vegetables and legumes several times a week they are especially good sources of vitamins and minerals.
4. Legumes also provide protein and can be used in place of meat.

Go easy on the fat you add to vegetables at the table or during cooking. Added spreads or toppings, such as butter, mayonnaise, and salad dressing, count as fat. Use a low fat salad
dressing if needs be.

Why are fruits important?

Fruits and fruit juices provide important amounts of vitamins A and C and potassium. They are low in fat and sodium. The Food Guide Pyramid suggests 2 to 4 servings of fruits a day.

What counts as a serving?

1. A medium apple, banana, or orange
2. 1/2 cup of chopped, cooked, or canned fruit
3. 3/4 cup of fruit juice

Here are some selection tips:

1. Choose fresh fruits, fruit juices, and frozen, canned, or dried fruit. Avoid fruit canned or frozen in heavy syrups and sweetened fruit juices unless you have calories to spare.
2. Eat whole fruits often - they are higher in fiber than fruit juices.
3. Have citrus fruits, melons, and berries regularly. They are rich in vitamin C.
4. Count only 100 percent fruit juice as fruit. Punches, cordials and most fruit ?drinks? contain only a little juice and lots of added sugars. Grape and orange sodas don?t count as fruit juice.

Fuelling Up Before, During and After Sport

Carbohydrate from your daily food intake is stored in the liver and in muscle as glycogen. Only a limited amount of this energy can be stored as glycogen, however, the more you train the more glycogen can be packed into your muscles. This will continue until the glycogen stores expand to reach their natural capacity.

Eating BEFORE Exercise

A pre-exercise high carbohydrate snack immediately prior to exercise that is easily digested has been found to be useful for some athletes e.g. fresh fruit, jelly babies, jaffa cakes, sports drinks, cereal bars, low fat yoghurts.

Eating DURING Exercise

If you are planning to exercise for long periods, for example a Hurling Feile Competition, or a 7 a side Gaelic Football tournament, it is vitally important to bring along plenty of small carbohydrate snacks to keep your glycogen levels topped up e.g. fruit scones, sandwiches with lean meat and vegetable/salad toppings, fresh fruit, sports drinks & yoghurts.

Eating AFTER Exercise

If Glycogen stores have been depleted after a hard training session or match it paramount that they are replenished. It takes up to 20 hours to completely replenish your glycogen stores after a hard training session or match so start refuelling as soon as possible. Suitable post exercise snacks are similar to those pre-exercise ? they should provide almost immediate energy by being easily digested. If you delay eating carbohydrate after exercise glycogen manufacture will be slower and your body will take longer to recover.

Remember get into good nutritional Habits and Practices for a healthier and more energetic lifestyle and better performances on the sports field. You are what you Eat!

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