Health and Wellness FITNESS


START YOUR ENGINES How Your Eating Habits Affect Your Score


By Nick Bohanan O


ne of the reasons today’s athletes perform at such high levels is that we’ve


made such great strides in under- standing exercise and nutrition. Knowing what foods to eat and when to eat them has become as important as physical training because food provides strength and endurance, key elements in virtually every athletic endeavor. This holds true for bowling as


well. The athletes on Team USA follow the basic rules of nutrition. They may not know the science behind it, but they’ve learned by trial and error. They listen to their bodies and they understand what foods make them feel good and strong. Whether you are on Team


USA, bowl in regional and nation- al competitions, or simply lace them up once a week in a local league, what and when you eat will impact your performance. In other words, if you want to perform well, then beer frames


and French fries are out! Bad habits are tough to break,


but eating too much or eating right before you bowl does not help your game. Eating too close to competition can cause fatigue and indigestion. Your body wants to digest what you’ve eaten, but you’re using all your energy to


WEIGHT LOSS IS STILLWHAT YOU EAT


MAINTAINING your weight (or losing weight) comes down to your daily consumption of calories. The more active you are, the more calories your body requires. Most adults should take in 2000-2500 calo- ries per day. Of course, if you want to lose weight you will need to cut out 300-400 calories a day. The worst way to lose weight is by cutting your


calorie intake too dramatically. That approach ends up being counterproductive. At some point your body will go into protective mode. Instead of using the food you’re eating for energy, your body will start to store the fat. The best way to lose weight is to spread your


calories throughout the day: three meals, plus 2-3 snacks per day. By eating more often you won’t require as many calories during the day and your stomach never really empties. You should never get


12 USBOWLER AUGUST 2011


to the point where you are starving! And if you skip meals, you’ll probably eat more than you should. Eating slowly also is important. It takes your body


30 minutes to register the amount of food you’ve tak- en in. When you eat fast, your body hasn’t registered yet and it will allow you to take in more without feel- ing full. Also, drink more water during meals. It will help you feel full faster and you won’t eat as much. Ideally, half of your meal should be fruits and


vegetables, one-quarter protein and one-quarter carbohydrates. And the protein should be at least 90-percent lean. Try more whole grains as well. Many people are switching from white flour to whole grains. The high fiber fills you up faster and helps regulate your digestive system. Finally, reduce the amount of sugary drinks and snacks you consume. It will make a huge difference!


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


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