Released: June 15, 2001

Athletes: Eat a Variety of Foods to Boost Endurance, Performance

MANHATTAN, Kan. – Student athletes who choose fast foods or vending machine foods over more nutritional choices that fuel energy, growth, and development may hinder their ability to perform at their best, said Mark Haub, a professor of nutrition at Kansas State University.

Nutritional needs for student athletes – and other active teens, for that matter – vary. A middle linebacker may, for example, need to bulk up, while a quarterback, cross-country runner or soccer player strive to maintain a lighter weight. All are, however, likely to benefit from learning to choose foods that promote health and provide energy, said Haub, who also is an exercise physiologist.

Eating a variety of foods – including protein, carbohydrates and some fats – provides energy as well as essential body- and bone-building nutrients that may not be included in supplements. And eating well is easy, said Haub, who advised students to follow the food guide pyramid, which includes:

* six to 11 servings from the grain group, including whole grain breads and cereals;

* three to five servings of vegetables;

* two to four servings of fruits;

* two to three servings of dairy products, such as milk, cheese and yogurt; and

* two to three servings from the protein group, including lean meats, poultry, fish and eggs.

The food guide pyramid also recommends using fats, oils and sweets sparingly, said Haub, who urged variety and moderation.

"Classing foods as ‘good’ foods or ‘bad’ foods isn’t necessary. For most people, moderation is the key," he said.

Students who expend high energy usually need to eat more calories. The additional calories also should come from a variety of foods rather than a few high-calorie or high-fat choices, the exercise physiologist said.

For example, when ‘grazing,’ Haub recommended choosing nutrient-dense foods (like raw whole grain breads, fruits or raw vegetables and a low-fat dip) rather than high-calorie or high-fat foods or beverages that offer calories without nutrients.

Fluid replacement also is a must. Drink water before, during and after physical activity.

And, during prolonged activity, replenishing some fluids with a low-carbohydrate (about six percent) sports beverage can be advisable, said Haub, who cautioned that sugary beverages with a high carbohydrate content may upset the stomach and hamper performance.

Expending high energy also prompts a need for additional rest – perhaps a nap after an event or earlier bedtime to allow the body to recover from exercise, Haub said.

Regular exercise contributes to physical and mental health, but when a sports season ends, student athletes often need to readjust eating habits to trim calories added to fuel seasonal sports, he said. For more information on learning to choose foods that boost energy and health, interested persons can contact the local K-State Research and Extension office.

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K-State Research and Extension is a short name for the Kansas State University Agricultural Experiment Station and Cooperative Extension Service, a program designed to generate and distribute useful knowledge for the well-being of Kansans. Supported by county, state, federal and private funds, the program has county Extension offices, experiment fields, area Extension offices and regional research centers statewide. Its headquarters is on the K-State campus, Manhattan.

Story by:
Nancy Peterson, Communications Specialist
npeterso@oznet.ksu.edu
K-State Research& Extension News