Carbohydrates
Give all the cells in your body the
energy they need. For energy that you'll
use right away, your body takes those
carbs and turns them into glucose, which
is carried in your blood to all the cells
in your body, and gives you energy.
Your cells can only use so much glucose
at one time, this leftover glucose is
stored in your liver and muscles, and
called glycogen. The glycogen that
doesn't fit into your liver and muscle
cells is turned to fat. Glycogen is
released for quick energy when you're
exercising. Carbs should account for 55%
to 65% of the total calories consumed
every day.
Simple carbohydrates are absorbed into
your blood much faster, and while they
provide some really quick energy, they
can often come with lots of fat and lack
important vitamins that your body needs.
Complex carbs are better when you are
exercising or playing in a game, because
you can count on them to give you energy
that lasts through the five setter. |
Sources:
Simple carbohydrates Apples, bananas,
grapes, raisins
oranges, pears ice cream and frozen
yogurt
Complex carbohydrates Grains, bread,
cereals, pasta, potatoes, rice, oatmeal,
pretzels, bagels. corn, potatoes, sweet
potatoes, tomatoes, carrots, cucumbers
and lettuce
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Fats
Fat is the body's major form of
energy storage are of two types.
Saturated fatty acids come from animal
foods like meat, milk, cheese, and some
oils that come from plants. Unsaturated
fatty acids come from plants and fish.
Fat insulates our bodies from the cold
and provides some cushioning for our
organs as well as giving our bodies
energy. Some fats help to make up
important hormones to keep our bodies at
the right temperature or keep our blood
pressure at the right level. Fat helps
you have healthy skin and hair. Good
sources of energy for extended endurance
training but provide very little energy
during high intensity training. Fats
should make up not more than 15% of the
daily calorie intake. Most athletes would
do well to reduce their fat calories by
consuming fewer amounts |
Avoid
in excess: Cheese, peanut butter, butter,
fried food, nuts, junk foods, cake,
saturated salad oils, gravy, fatty meats
and whole milk
|
Proteins
Our body uses protein in lots of
ways. Protein's biggest job is to build
up, keep up, and replace the tissues in
your body also supply small amounts of
energy for muscular contraction. Your
muscles, your organs, even some of your
hormones are made up mostly of protein.
Proteins make hemoglobin, the part of red
blood cells that carries oxygen to every
part of your body. It even makes
antibodies, the cells that fight off
infection and disease. Athletes consume
about 2 grams of protein per kilogram of
body weight per day, which is more than
enough for an active squash player |
Sources:
Meat, fish, eggs, poultry, milk, cereals,
dairy products, beans and nuts |
Vitamins
Vitamin A keeps
the skin, eyes and reproductive system
healthy.
Vitamin B protects
your muscular and nervous systems and
helps release energy from food.
Vitamin C maintains your body cells and
connective tissue and may help strengthen
the immune system.
Vitamin D helps bones absorb calcium to
make them strong.
Vitamin E helps produce red blood cells
and may help prevent heart disease.
Vitamin K helps the blood clotting
process. |
Sources:
A- milk products, liver, fish, broccoli,
carrot, spinach, cantaloupe, squash and
sweet potato.
B- whole grain products, enriched breads
and cereals
C- broccoli, citrus fruits, strawberries,
peppers tomatoes
D- fortified milk, fish, and sunlight.
E- spinach, vegetable oils, whole grains
and nuts
K- broccoli, cabbage, liver, soybeans,
green leafy vegetables and alfalfa. |
Minerals
Minerals help
the body function properly. They help
regulate body fluids, nerve impulses, and
muscle contractions. They work along with
vitamins to help release energy from
food.
Calcium helps build strong bones and
teeth, regulate the heartbeat, and
contract muscles.
Fluoride helps fight tooth decay.
Iron, one of the most important minerals
for athletes, helps red blood cells carry
oxygen throughout the body's bloodstream. |
Sources:
Calcium-milk
products and dark green leafy vegetables
(like spinach)
Fluoride- fluorinated water and
toothpaste.
Iron-dark green leafy vegetables,
raisins, cream of wheat, oatmeal, beans,
vegetarian chili, eggs, fish, legumes,
liver, meat and poultry |
Water
A calorie free source of fluid, used
to keep your body going during exercise.
Your heart rate increases 8 beats per
minute for every litre of sweat lost.
Dark urine indicates inadequate
re-hydration. |
Drink
at least 2 cups of water for every 15 min
of exercise. |
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