EAT
It's worse than I thought. I am observing that many of our athletes are eating poorly. It is greatly affecting their performance both academically and athletically. It seems that many of our youth are exhibiting similar behavior. They are rushing out of the house skipping breakfast to get to school on time or eating highly processed foods such as a bagel, donuts and Gatorade. Many of them skip lunch because they find the school lunch undesirable, or they don't want to appear uncool. Now it comes to 3:30 for practice and their tank is completely empty. Most likely they're falling asleep in class and performing poorly at practice, or they'll be more prone to injuries. The problem appears more prevalent in females.
The next common problem is that many have an inadequate protein intake. With a low protein diet the muscles will cannibalize itself. Amino acids are the building blocks of protein. Some amino acids can be synthesized by the body. But nine of the amino acids are not formed by the human body and has to be consumed. These are called essential amino acids.
The best sources of essential amino acids are fish, meat, eggs and dairy (animal protein).
Most grains and plants do not contain all nine essential acids and are an incomplete protein source. You can have an adequate complete protein source if you combine several plant-based foods such as rice and beans and lentils.
Anytime I see an individual that complains of multiple muscle pains and pulls, I suspect it's caused by dehydration, a diet high in junk foods or an incomplete protein intake. If you want to be a successful athlete, you need to eat like one.
More About Protein
Amaranth After my last newsletter concerning adequate caloric intake and essential amino acids for protein synthesis, I was asked if it is possible to get a balanced diet without animal products The answer is yes, it is possible, but it takes a little more planning. As a side note, current research claims that it is important to have protein within a 2-3 hour window after resistance training to maximize muscle growth. Many athletes take whey protein because of its bioavailability even though it is not a vegan product. I have always been partial to whole foods for nutrition.
Below are some foods or combination of foods that contain all the essential amino acids;
Quinoa
Tofu, tempeh and edamame
Ezekiel Bread
Spirulina
Hemp seeds and Chia seeds
Nutritional yeast
Rice & Beans (combined)
Pita bread & humus (combined)
Peanut butter sandwich (beware of allergies)
Avoid some protein bars because they may contain unwanted ingredients. Non-organic soy may contain pesticides and insecticides. Non-fermented soy can be high in estrogens.
There are some nutrients that are primarily found in animal protein including;
Vitamin A (carrots contain carotenoids a precursor to vitamin A), Vitamin B12
Vitamin D3 (also synthesized in the skin through direct sunlight)
Creatine (important for muscle growth)
Carnosine
Heme iron
Docosahexaenoic acid (DHA) an omega 3 fatty acid with strong anti- inflammatory properties
Eicosatetraenoic acid (EPA) an omega 3 fatty acid with strong anti- inflammatory properties
Taurine
There are various reasons for having a vegan and vegetarian including for humanitarian reasons and environmental concerns
Dr. Leslie Dreifus
Diplomate American Chiropractic Board of Sports Practitioners