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Athletes need to be careful to monitor diet, weight to maintain muscle mass
Date:7/23/2013

normal reproductive function in women
  • Weight that can be maintained without constant dieting and restraining food intake

    In the paper, Manore outlined some strategies that athletes can use to maintain a healthy weight and remain performance-ready. It's important, she said, to adopt a low-energy-dense diet, which includes a large amount of fruits, vegetables, whole grains, lean meat, fish, and low-fat dairy. Avoid beverages high in sugar, especially soda and alcohol. Manore said half of a plate of food should be filled with fruits and veggies, and processed food should be avoided.

    "Always opt for the food over the drink, don't drink your calories," Manore said. "Instead of drinking orange juice, eat an orange. It has more fiber, and fills you up more."

    Other key points:

    • Eat breakfast. Data from the National Weight Control Registry shows that 80 percent of people who lost at least 30 pounds in a year and kept it off were breakfast eaters. Eat a breakfast rich with high-fiber whole grains, fruit, high-quality protein such as egg whites, and low-fat dairy. Skip the processed cereals.
    • Get plenty of protein. Most athletes get plenty of protein, but they may not be strategic about making sure to refuel after exercise, and spreading their protein intake throughout the day. Depending on the goals, some athletes may need to get as much as 30 percent of their calories from protein, but many get that in one large meal. Spreading that protein out throughout the day is a better strategy; and nuts, beans and legumes are a great source of protein, not just meat.
    • Exercise regularly. This may seem obvious for an athlete, but many seasonal athletes can pack on pounds during off-seasons, making it that much harder to get performance-ready.
    • Avoid fad diets. Combining severe calorie restriction with intense training can result in metabolic adaptions that actually can make it more difficult to lose weight. Severe
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    Contact: Melinda Manore
    melinda.manore@oregonstate.edu
    541-737-8701
    Oregon State University
    Source:Eurekalert

    Page: 1 2 3

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