Sept. 06--WATERLOO -- A well-stocked cooler should be among the necessities high school athletes should pack in their workout bags each morning.
Mary Steffensmeier, a dietitian with Covenant Medical Center, said proper nutrition can have a huge impact on a student-athlete's performance both on and off the field.
"Eating often is important for athletes," Steffensmeier said. "Kids should be taking some of their own food to school so they can get enough in at lunch and after school before practice. If they skip lunch because they don't like it they will go to practice low on energy and motivation."
Katie Kuehn, a dietitian with Allen Hospital, said student athletes should eat a full meal, with a carb, protein and healthy fat, three to four hours before practice, then a small carb-loaded snack about 30 to 60 minutes before practice.
"If their lunch is balanced then that snack will just replenish their carbohydrates so they have enough energy to get through practice," she said.
Matt Flaherty, the Cedar Falls High School volleyball coach, said his athletes are usually on the go at least six days a week between practice, games and tournaments. Every Monday they have a team meal. Parents put together quick and easy meals for longer bus rides. Bonding is the most important part of the Monday night meals, but Flaherty said he stresses nutrition and digestion for bus meals and tournament snacks.
The bus meals are usually sandwiches, fruit, vegetables, water and a cookie and chips for a snack. During all-day tournaments Flaherty said the girls munch on apples, bananas, carrots and even sandwiches.
"They will eat something between every game," he said.
Hydration also is key for student athletes. Kuehn said they should be drinking about:
-- 2 1/2 cups of water two hours before a practice or game
-- another 1 1/2 cups 15 minutes before game time
-- and then 1/2 to 1 cup every 15 or 20 minutes during the workout
The students should also avoid caffeinated beverages, which can promote dehydration.
Lonnie Moore, the football coach at West High School, stresses the importance of getting enough water with his players.
"Before practice, after practice, at home at night," he said. "I have them walk around with milk jugs filled with water."
Moore also reminds his students of the importance of a well-balanced breakfast but said few actually follow those recommendations. Steffensmeier said students should grab a high-carb option, like a banana or bagel before a morning workout, and then follow up the gym time with a breakfast containing carbs, proteins and fats.
Though fatty food options are always best in moderation, Steffensmeier said student athletes may be given a little more leeway with their choices. Active teenagers need upwards of 3,000 calories per day, Steffensmeier said.
"If they are working out two or three hours a day, they need 200 to 400 calories more for their age range. Extremely active teenage boys are looking at 3,600 calories a day," she said. "It's hard to get that many calories from just fruits and vegetables."
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