Fuel for Champions

High School football is finally here and I'm as excited as the next person. This week all of the Washington state high schools will start practice transitioning next week into two-a-day practices. So let's talk nutrition to fuel that athlete of yours! As parents, you do an excellent job of providing food for your son. Now, you're getting ready to feed a competitive athlete which is completely different. An athlete that will be practicing twice a day can burn anywhere from 3,000 to 5,000 calories per day. Therefore, it is imperative that they maintain their energy needs by refueling their bodies with the proper nutrition.

Carbohydrates are the body's prime fuel source when being physically active to the degree your athletes are demanding. When digested, carbohydrates increase blood sugar level and provide energy through a chemical reaction that occurs within the muscle. For most athletes, carbohydrates should constitute 60% of their food.

Furthermore, let's not forget about protein! Protein constitutes about 20% of their body weight. It is a part of every tissue and cell in the body, including muscles, hair, internal organs, skin and nails. Protein is involved in providing hormones and enzymes. I recommend having a carbohydrate and protein with every meal. If they need to supplement their meals to get in enough calories, they can have a protein shake or drink. Whey protein is the best choice for powdered drinks. It is essential to know that protein has been identified as being equally important in the post-exercise refueling process as carbohydrates. Having a balanced protein and carbs within 45 minutes of a workout kick-starts the rebuilding of muscle protein that has been broken down through strenuous exercise. This is a critical consideration for power athletes, whose training and competition will break down muscle protein.

So moms and dads head on over to Costco and stock up good whole foods for that athlete of yours. If possible and I know I'm asking a lot but have a good healthy meal for him when he gets home from his two-a-day practices. A couple of suggestions would be breakfast sandwiches with meat, cheese, and eggs after the morning practice. These are easy to make ahead and reheat. A balanced and hearty meal could also be oven-roasted potatoes with salt and pepper and a steak or thick juicy hamburger with all the veggies they will let you pile on. Nutrition is the key to take them where they want to be and with a little help from you, they will be properly fueled and up for the challenge coming at them this season.