The next couple of blog posts will focus on nutritional topics for athletes. Jumper Athletics is excited to announce that we have partnered with Emily K. McAfee who is an expert in nutrition, health and wellness, and functional training. Emily not only as the credentials, she received her Master’s degree in Health & Wellness, but has also work with those associated with Jumper Athletics in the past. We are super excited for her to be part of our team! Emily is located in central Illinois, but is also available for consultation for those outside of that area and in other states. If you would like more information about Emily, check out her website https://emilykmcafee.com/
Below post by Emily K. McAfee
Each day, there are numerous athletes who consume no less than three times the amount of sugar recommended by the USDA (United States Department of Agriculture), which is approximately 95 grams. The AHA (American Heart Association) states that male’s daily sugar limit should be around 35 grams, and for female they recommend no more than 25 grams. To put that into perspective, one teaspoon of sugar is equivalent to 4 grams.
It is essential for athletes to monitor their sugar intake. Although it is important to keep sugar levels low, not all sugar is created equal:
Fruit is a natural food which contains naturally occurring sugars, like fructose. Athletes access simple sugars for “quick” energy during practice and competition. And since fruit also contains healthy fiber and phytonutrients, they can be consumed before and after workouts or sporting event to keep fuel stores in equilibrium.
What athletes don’t need are added sugars—processed ingredients put into many of the so-called health foods athletes tend to consume. Processed sugars are considered empty calories (meaning, they have no practical metabolic use) and can act as a gateway into the athlete desiring more sugar. Eliminating foods like these can further assist with mental clarity and physical performance.
As noted above: one teaspoon of sugar contains 4 grams.
So, depending the type of soda, one can- may surpass the daily recommendation of sugar by providing anywhere from 9-11 teaspoons…or about 18 packs of sugar in just one can!
A 20-ounce serving of some sports drinks may contain upwards of 36 grams of sugar. Some purport to contain no sugar but even these have raised some concerns over what is in them and whether or not they’re beneficial for athletes. Some artificial sugars, such as aspartame, have raised controversy surrounding long-term health impacts, as one study showed that it may contribute to depression. Another, sucralose, has been shown to develop migraines in some people and may even increase insulin resistance.
So, what sport drink is good for you? Choose something that provides an ample amount of electrolytes—sodium, potassium, magnesium and calcium. We need these because they help balance the amount of water in our body, and assist with proper muscle function. Further, maintaining adequate hydration ensures nerves and organs work as they should during times of distress, like hard lengthy workouts and endurance competitions. It’s also recommended to find a sport drink with BCAAs (branch chain amino acids)—particularly those with leucine, isoleucine and valine—three of nine essential amino acids the body needs and cannot self-produce. Proven benefits of BCAAs are increased muscle growth and repair, decreased muscle soreness and reduced exercise fatigue.
Below are some sugary foods you might be partaking of and want to rethink:
Condiments–sauces like BBQ and ketchup can have up to 9 grams of sugar per 2 tablespoon serving.
Whole Wheat Bread–although considered healthy, one slice of many popular brands can have as much as 4 grams of sugar…so 8 grams per sandwich.
Pre-Packed Smoothies—these “healthy” concoctions can pack more than 34 grams per 8-ounce serving. It’s better to make a fresh smoothie at home with whole food fruits and some no-sugar-added protein powder.
Pasta Sauce—look for low sugar pasta sauces. Some marinara sauces can have 10 grams per ½ cup serving.
Flavored Yogurt—depending on the brand, some yogurts contain around 19 grams of sugar. Instead purchase plain Greek yogurt and add your own fresh fruit with some granola.
Caramel Latte—depending on add-ins, this pick-me-up can have more than 47 grams of sugar.
Whether teenage student or adult athlete, watching sugar intake is key to a healthy lifestyle! Exceeding daily sugar intake standards can lead to a myriad of health issues, such as diabetes—a chronic (long-lasting) health condition affecting how the body turns food into energy, and can create a number of additional health maladies impacting quality of life.
See you on the healthier side,
Emily McAfee CN, CSSC, M.Ed. Nutritionist Certified Specialist in Strength and Conditioning BA Psychology M.Ed in Health and Wellness Emilykmcafee.com Emilymcafeemed@gmail.com