Health and Wellness

DIET

EAT TO WIN

When it comes to food, you get out what you put in.

By Nick Bohanan, USBC Exercise and Strength Conditioning Specialist

WHEN PREPARING for a

tournament formatted around long days with little breaks, it’s impor- tant to not only plan ahead about what moves you will make when the lanes begin to tran- sition but also what you will eat and drink to maintain a high level of energy. What you put in your body can greatly affect your mental and physi- cal capabilities. Consuming the right foods and drinks can

Pack-in Power

WHAT’S IN YOUR BAG?

During competition, bowlers should maintain adequate energy and fluid intakes and avoid overeating. In order to recover between games, a bowler should consume foods that are rich in carbohydrate, moder- ate in protein, and low in fat.

FRUITS AND VEGGIES: Apples, ba-

nanas, carrots and celery all have good amounts of sugars and carbs, but little to no fat. Plus, out of all the raw food item choices, they are all easy to carry and eat on the go.

YOGURT: This is rich in high-quality protein, calcium and vitamin B. It can also aid you in the digestion of food and resist various food allergies. The Probiotic bacteria found in yogurts help keep harm- ful bacteria at bay and are also effective in preventing colon cancer. Not only that,

but the lo-fat versions provide plenty of energy-producing carbs you need to stay alert.

NUTS: All nuts from peanuts to pistachio are an excellent source of minerals with a high nutrition factor. They contain vitamins A, B and E, potassium, calcium, magne- sium, phosphorus and iron, and they give the body durable energy. Almonds, espe- cially, provide essential fatty acids, known as omega-3s and omega-6s that produce an alert mental state.

SANDWICHES: Sports bars and energy bars are convenient, but they’re often loaded with fats and proteins that are unnecessary during your competition. Consider instead bringing along a half- sandwich made with high-fiber bread, a moderate amount of meat and some great veggies like lettuce, tomatoes, onions and whatever else you like.

give you an advantage over your competitors and propel you to greater success. As you bowl, your body

Nick Bohanan

burns calories. Those calories come from blood glucose as well as fat and gly- cogen stored in your muscles. Glycogen is how the body stores broken down sugars that the body uses for energy during activity. As the body uses up its blood glucose levels, the

body is forced to tap into its glycogen stores. Therefore, you want to maintain your level of blood glucose. The most important way to achieve that is to consume a pre-competi-

tion meal. This meal should be moderately sized and take place two to three hours prior to competition. You should leave the table comfortably full but not stuffed.

As the day goes on, you will

want to eat a snack in order to maintain your blood glucose level. Food items containing lots of sugar such as candy, chocolate, cookies, soft drinks and energy drinks should be avoided. Those items are easily digested and create and quick increase in blood glucose lev- els triggering the release of a hormone known as insulin. Prolonged elevation of insulin levels will cause a decrease in blood glucose levels forcing the body to tap into its glyco- gen stores. This elevation and decline of blood glucose is commonly known as “crashing”. Instead choose food items

like fruits and vegetables. These foods do not affect the body’s glucose level as quickly as the refined sugars mentioned before. Because of the gradual change in glucose levels, insulin does not play as large of a role and thus saving the muscle glycogen stores. In return you will see a delay in the onset of fatigue.

18 USBOWLER SUMMER 2010

FITNESS, HEALTH AND NUTRITION TIPS TO MAKE YOU A BETTER BOWLER

PHOTO: ISTOCKPHOTO