DIETS AND LOSING WEIGHT
So, now high school tryouts are over and some players did not make their high school team. Many of our players at EI have recurrent messages they received from their high school coaches, "Get stronger", "Lose some weight" or "You need to get faster" . The one I love is, "You're too small".
The reality is many of these factors. we as players control and can fix. Being too small or too short, well I think someone else is in charge of that. When it comes to diet what do you really need to do to make sure you are on the right path to sound nutrition?
First, make sure you have had that annual physical by your family physician. Your doctor will make sure that there are no medical problems which may be interfering with your normal development.
Second, have realistic goals and write them down. For example if you want to lose 20 pounds then weigh yourself once a week on the same day of the week and at the same time. Set a time table for weight lose. Lose 1-2 pounds per week, initially. Mark a goal date on a calendar and stick to it.
Third, create your healthy diet of smart foods you like and measure or calculate you caloric intake. Young men and women, in their teens, need roughly 2-2,500 calories per day to maintain their weight. Losing weight means taking in less calories or burning more calories than intake or a combination of both.
Fourth, your diet should consist of nutrient dense carbs. For example; black beans, kidney beans, pinto beans, lentils, brown rice, oatmeal and grains like quinoa. EAT PLENTY OF RAW FRUITS AND VEGETABLES. Vegetable and Fruit shakes are ok but NOTHING beats the real thing. Fruits before a practice or game are great sources for short chain sugars that will give you energy. Stay away from starchy vegetables like potatoes, corn, and peas. Stay away from sodas, fruit drinks, ice cream, candy, chips, doughnuts, crackers, sugar cereals, pasta made with white flour. Use bread, pasta and cereals made from whole grains.
Fifth, when it comes to protein remember you need protein to continue to grow and to repair tissue. Use lean protein in fish, skinless chicken, turkey and lean cuts of red meat, egg whites, eggs, and soy foods. Try to have protein at every meal.
Sixth, use the good fat. Monounsaturated fats like olive, vegetable, canola or peanut are ok. You can get these in avocados or nuts. Your body needs some essential fatty acids for proper nutrition. That's right fries are out.
Seventh, don't skip those carbs. Playing sports and exercising means your body needs energy to perform and protein to grow and repair.
Eighth, Exercise, Exercise, and Exercise.