athletes' medical information - Coca-Cola

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athletes’ medical information Iron-rich eating strategies Consume moderate servings of red meats (well-absorbed iron) in 3-5 meals per week. Choose iron-fortified cereal products such as breakfast cereals. Combine plant and non-meat sources of iron (e.g., legumes, cereals, eggs, green leafy vegetables) with food factors that enhance iron absorption. These include vitamin C and a factor found in meat/ fish/chicken. Examples of clever matching include fruit juice or fruit with breakfast cereal, or chilli con carne (meat and beans). Calcium Calcium is important for healthy bones, especially in adolescents and in female athletes, so it is important to ensure adequate calcium intake. The best sources are dairy foods, including low fat varieties. Calcium-rich eating strategies Each athlete should aim to include at least 3 servings of these foods in their daily eating plans such as: - glass of milk - slice of cheese - carton of yoghurt Additional daily servings are required during growth spurts in childhood and adolescence, and for pregnancy and lactation. Fortified soy foods may provide a useful substitute where athletes cannot consume dairy foods. 12-113-COC_Paralymics_Booklet_20120718.indd 32 7/18/12 4:29 PM
Supplements and sports foods athletes’ medical information Athletes look to sports foods and nutritional supplements for many benefits, including: Promoting adaptations to training Increasing energy supply Allowing more consistent and intensive training by promoting recovery between training sessions Maintaining good health and reducing interruptions to training due to chronic fatigue, illness or injury Enhancing competitive performance. Providing a convenient source of nutrients that is easy to consume when everyday foods are unavailable or impractical to eat. This is most often the case just prior to, during or after an exercise session Sports foods are generally manufactured to achieve the last of these goals, and by providing a practical way to meet special nutrition needs they may indirectly assist the athlete to achieve some of the benefits on the list. Examples of useful sports foods include: Sports drinks (providing fluid and carbohydrate during exercise) Sports gels (additional carbohydrate intake, especially during exercise) Liquid meals (carbohydrate, protein, vitamins and minerals for a pre-event meal, post-exercise recovery or a high-energy diet) Sports bars (carbohydrate, protein, vitamins and minerals – often a solid form of the liquid meal) Of course, the cost of these sports foods must be taken into account when deciding to use them. Furthermore, the athlete should recognise that the sports food market includes products that are carefully manufactured to provide nutrients to meet well-documented goals right through to gimmicky items that have a poor composition or the addition of ingredients with a poor evidence base. The use of pills, potions, powders and other sports supplements is widespread among athletes but few products are supported by sound research and some may even be harmful to the athlete. Athletes should look carefully at the risks and rewards of individual supplements before trying them. Interactions with various medications need to also be considered. Athletes should work with their physician and dietitian to look closely at possible interactions. Where there is a demonstrated deficiency of an essential vitamin or mineral, and an increased intake from food is not possible, a supplement may be helpful. For example, other sections of this booklet have noted that athletes with a diagnosed deficiency of iron or Vitamin D may benefit from a course of supplements, but this should be done only if a blood test shows it to be necessary. The use of supplements, however, does not compensate for poor food choices and an inadequate diet. A much better option is to learn about nutrition and foods so that you can choose your foods to ensure that all your nutritional needs are met. A well-chosen diet will promote an adequate intake of all the essential vitamins and minerals. 33 12-113-COC_Paralymics_Booklet_20120718.indd 33 7/18/12 4:29 PM
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