Water In Your Body

I talk a lot about hydration on this blog. I thought it would be a good idea to talk about everything water does for us in our body, besides just cooling us off through sweat. Proper hydration is important to perform best at your sport, but it does so much more! Water helps control our internal body temperature through sweating. Athletes know all about that! 

It is the water in our blood that carries nutrients (glucose, oxygen, and fats) to the muscles and also removes the by-products from metabolism. The waste products are rid from our body through urine. Darker urine means that the waste is more concentrated. Being properly hydrated will reduce the stress on the kidneys and liver, whose job it is to remove waste from the body. Water also lubricates our joints and provides cushion to our organs. Drinking enough water will also help prevent constipation. 

So as you can see, water has many roles in our body. As an athlete, you are at a greater risk for dehydration due to the amount of sweat you lose. This post serves as another friendly reminder of the importance of drinking enough water throughout the day!

References:
Mayo Clinic
Clark N. Sports Nutrition Guidebook. 4th ed. Champaign, IL; Human Kinetics; 2008.

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Happy Thanksgiving! Nine nutrition myths busted!

Happy Thanksgiving, Summit League Athletes! Here is a little information for you to read as you prepare to head home for Thanksgiving break. We have all heard that turkey makes us tired, but is that really true? What health benefits do cranberries provide? 

9 Thanksgiving Nutrition Myths, Busted

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Recipe: Homemade Granola Bars

Granola bars are a great snack to take on the go. They also pack a lot of nutrients and are a healthy alternative to sugary, high fat snack options. The best part about making them homemade is that you can switch up the ingredients to meet your preferences.

Yield 24 servings.

Serving size: 1 bar.

Ingredients: 

• 1 cup honey 
• 1 cup natural peanut butter, smooth or crunchy 
• 3 ½ cups rolled oats 
• ½ cup raisins 
• ½ cup carrot, grated 
• ½ cup coconut 

Instructions: 

1. Preheat oven to 350 degrees. 2. Peel and grate the carrots 
3. Put the honey and peanut butter in a large saucepan. Cook on low heat until they melt 
4. Remove the pan from the heat. Turn off the burner 
5. Add oatmeal, raisins, carrots, and coconut to the saucepan. Stir well, and let it cool until you can safely touch it with your hands. 
6. Spray a baking pan, approximately 9x9x2 depending on how thick you want them, with cooking oil. 
7. Put the mix in the baking pan. 
8. Press the mix firmly into the bottom of the pan. 
9. Bake for 25 minutes. 
10. Cut into 24 bars. 
11. Use plastic baggies or plastic wrap to individually store them.
Alternatives: Add almonds or peanuts for more protein. Add ground flax seed for additional fiber. 

Recipe adapted from the USDA SNAP-ed website: http://recipefinder.nal.usda.gov/recipes/granola-bars

Guest Blogger: Emily Seidl, USD Dietetic Intern

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What are omega-3 fats and why are they good for me?

Omega-3 fats are polyunsaturated fats that can be very beneficial to your health. These healthy fats are considered essential because we have to get them through our diet in order to receive their many health benefits. They have anti-inflammatory properties that can protect against heart disease, decrease blood pressure, prevent arthritis, decrease asthma and speed recovery from injuries. 

The richest source of omega-3 fats is fish, specifically fatty fish such as salmon, tuna, sardines, and lake trout. It is recommended that we consume two servings (8-12 ounces) per week of a variety of fish. If you’re turned off by the “fish” smell, try cooking it with lemon juice or seasoning it with dill, basil, rosemary, or parsley.

If you don’t care for fish at all, you can choose to incorporate some of these other foods which contain lower amounts of omega-3 fats: 

• Flaxseed 
• Walnuts 
• Canola oil 
• Soybean oil 
• Chia seeds 
• Eggs 
• Chicken 

There are also fish, krill, and flaxseed oil capsules available over the counter. Take caution when choosing these supplements though as large doses of omega-3 fats can thin the blood. Quit taking these supplements at least two weeks before a major surgery.

Guest Blogger: Jaime Williams, USD Dietetic Intern

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Five Easy Snack Ideas for Athletes

1. Almonds—One ounce provides about protein, heart healthy fats and is high in Vitamin E. 
2. Greek Yogurt with Fruit—Greek yogurt is higher in protein than other yogurts and when paired with fruit is a very satisfying way to replenish after a workout. 
3. Peanut Butter Sandwich—This provides carbs, heart healthy fats, and protein for after that hard workout. 
4. Low Fat Chocolate Milk—Provides high quality protein and carbohydrate. This is the newest craze out there and the science behind it really works. 
5. Fruit and Cheese—This combines the natural sugars and fiber of fresh fruit with protein and calcium for an all around good snack.

Guest Blogger: Alyssa Gehle, USD Dietetic Intern

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