NUTRITION MYTHS:
by Pat McInally, Director of PacifiCare's GoodSports Program

There are so many nutrition myths surrounding sports. Parents are always being bombarded with foods, diets or supplements that supposedly will make athletes bigger, or stronger, or faster, or increase their endurance. Here are some of the more common:

PRE-GAME MEALS

There is no magic meal which will make any of us superstars if we don't possess the talents and skills before sitting down at the table. Eating the right things and avoiding bad foods can make a big difference, however.

Pre-game meals should focus on carbohydrates. Things such as soups, juices, pasta, fresh fruits and pancakes are great.

Avoid greasy, rich or hard to digest things like fried or fatty foods and desserts. These can lead to upset stomachs, dehydration and poor performance. Always try to eat at least one to four hours before competition or heavy exercise.

PRE-GAME SUGAR

Soft drinks, candy bars or any other high-sugar items won't give you an energy boost. In fact, because they are absorbed into the blood stream so quickly, the body is forced to release huge amounts of insulin. This, combined with exercise, can trigger hypoglycemia, or low blood sugar. The results can be loss of coordination, shaking, chills, hunger and light headedness.

WATER

Water is essential for good performance. Drinking plenty of water before exercise will help maintain maximum performance. Two or three glasses are recommended.

Drinking water during exercise is also critical. Despite what many coaches and players think, this has never been proven to cause stomachaches or to slow down an athlete. Try to drink four ounces every 10 to 15 minutes to replace fluids being lost through sweat.

It is equally important to replace water soon after working out. Even though you may have been consuming fluid during exercise, you can't drink enough to completely replace all of the fluid you are losing. At the end of exercising, you should force yourself to drink one pint of fluid for each pound of weight lost. Remember, water loss is not quality weight loss. Your weight before and after a workout should be the same.

VITAMIN MEGADOSES

Medical studies have repeatedly shown that huge vitamin supplements will not improve strength, endurance, performance, general health or prevent injuries. These megadoses have, however, been shown to cause kidney stones, diarrhea, damaged nerves and can be toxic.

Stay away from vitamin megadoses. Most of your money will simply end up being flushed right down the toilet, along with the extra vitamins your body rejects because it doesn't need them.

CARBOHYDRATES

Carbohydrates are the best source of energy prior to play or exercise. They have several special qualities which make them far better than fats or proteins.

• They are stored in the muscles and liver as glycogen and glucose. These muscle and blood sugars are instantly available to the body for energy.
   
• They are digested faster and more easily. During training and competition, this is critical in avoiding stomach aches and vomiting. They also act to prevent hypoglycemia.
   
• Clinical studies have shown that consuming carbohydrates within 15 minutes of the end of exercise will help speed up recovery by replenishing the body's gylcogen stores lost during heavy exertion.

VEGETARIANS

Most nutritionists believe that vegetarians obtain enough protein from grains, vegetables, cereals, eggs and dairy products to maintain their strength, endurance and performance. They feel that athletic performance will ultimately be determined by skills and overall conditioning, and not by a lack of meat.

One concern is obtaining enough iron and zinc can be concerns because meat is the richest source of these minerals. Make sure to include other sources of these minerals such as beans, peas, spinach, eggs and whole-grain breads with each meal.

Becoming a vegetarian is a personal choice. Just make sure to have a nutritionist help create a diet which will be safe and healthy for your individual needs and lifestyle.

PROTEIN SUPPLEMENTS

Eating huge amounts of proteins or adding protein powders to your diet will not give you bigger muscles. The excess protein is actually stored by the body as fat. Muscle growth requires time, well-planned strength training, exercise and a healthy diet. There are no protein short-cuts.

FAT

Fat does play some positive roles in our bodies. It protects our organs against temperature changes and mechanical shock. It is also necessary for the absorption of certain vitamins and serves as an important fuel source.

The problem with fat is that Americans simply consume too much. In fact, it makes up to 30-50% of our calories when acceptable levels lie somewhere between 20-30%.

Fat does plenty of bad things. It can increase irritability, lead to restlessness and can contribute to chronic fatigue. Of course, it can also yield increases in body fat percentage.

Eliminating greasy or fried foods from your diet could make a major positive impact immediately.

CAFFEINE

Caffeine will not provide any edge for athletes or exercisers. It can have many negative side effects such as increased heart rate, urine output, breathing rate and digestive secretions. It can also affect the central nervous system by increasing restlessness and cause headaches, irritability, insomnia, diarrhea, hyperactivity and depression.

SALT PILLS

Salt pills will only increase the body's need for water. They will sit in the stomach and draw fluids from all over the body to break down the salt mass. This can lead to dehydration. Just add a little extra salt on your food and eat a well-balanced diet.

MILK AND COTTON MOUTH

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