Health and Training Information
NUTRITION
There are a variety of diets and nutrition ideas that have recently surfaced. The best advice is to eat a balanced diet with an emphasis on “chew foods” like fruits and vegetables. Try to reduce the amount of saturated fat in the diet. Respect for yourself as an athlete mandates healthy eating. Get in the habit of reading food labels. In general, look for the following:
PROTEINS
Proteins are the building blocks of muscles. They are found in a variety of foods from milk to meat. A normal balanced diet will provide you with an adequate amount of protein.
POTASSIUM
Potassium is a needed mineral that will help ease the muscle cramps that can occur. Found naturally in bananas.
CARBOHYDRATES
The primary energy source you need. Found in a variety of foods from bagels to yogurt. The more grams of carbohydrates the better. The complex carbohydrates found in pastas, and grains are broken down more slowly by the body, and provide you with a longer sustained energy source than the carbohydrates found in simple sugars.
FATS
In general, most teenagers eat way too much fat in their diet. Fat is found in sweets, fast food, and food cooked primarily in oils. A certain amount is needed, however, in general cut way back on this. We want a lean and fit team.
WATER
Replenish your system with water. Drink a few glasses of water throughout the day as a general guideline. Your cells do not operate efficiently without enough water. Water is also needed to help wash away the lactic acid that accumulates in your muscles as you work out. Many athletes carry a water bottle around with them during practice and during the school day.
INJURIES
We are fortunate to have a certified trainer on staff at Lincoln Park. Danyel Reed will be at Lincoln Park on Monday through Friday from 3:30 p.m. to about 5:00 p.m. An athlete must be referred to the trainer by a coach for evaluation and treatment when it is determined an injury needs to be looked at. Danyel can be reached at Lincoln Park during her hours at school
If an acute injury occurs that can be treated at home, such as a strain, sprain, or bruise, remember the following plan of attack.
R. I. C. E.
R = Rest, stay off the injured area.
I = Ice, apply a bag of ice to the area for 20 to 30 minutes.
C = Compression, wrap the ice snug with an elastic wrap.
E = Elevation, elevate the area above the heart to help reduce swelling.
There are a variety of diets and nutrition ideas that have recently surfaced. The best advice is to eat a balanced diet with an emphasis on “chew foods” like fruits and vegetables. Try to reduce the amount of saturated fat in the diet. Respect for yourself as an athlete mandates healthy eating. Get in the habit of reading food labels. In general, look for the following:
PROTEINS
Proteins are the building blocks of muscles. They are found in a variety of foods from milk to meat. A normal balanced diet will provide you with an adequate amount of protein.
POTASSIUM
Potassium is a needed mineral that will help ease the muscle cramps that can occur. Found naturally in bananas.
CARBOHYDRATES
The primary energy source you need. Found in a variety of foods from bagels to yogurt. The more grams of carbohydrates the better. The complex carbohydrates found in pastas, and grains are broken down more slowly by the body, and provide you with a longer sustained energy source than the carbohydrates found in simple sugars.
FATS
In general, most teenagers eat way too much fat in their diet. Fat is found in sweets, fast food, and food cooked primarily in oils. A certain amount is needed, however, in general cut way back on this. We want a lean and fit team.
WATER
Replenish your system with water. Drink a few glasses of water throughout the day as a general guideline. Your cells do not operate efficiently without enough water. Water is also needed to help wash away the lactic acid that accumulates in your muscles as you work out. Many athletes carry a water bottle around with them during practice and during the school day.
INJURIES
We are fortunate to have a certified trainer on staff at Lincoln Park. Danyel Reed will be at Lincoln Park on Monday through Friday from 3:30 p.m. to about 5:00 p.m. An athlete must be referred to the trainer by a coach for evaluation and treatment when it is determined an injury needs to be looked at. Danyel can be reached at Lincoln Park during her hours at school
If an acute injury occurs that can be treated at home, such as a strain, sprain, or bruise, remember the following plan of attack.
R. I. C. E.
R = Rest, stay off the injured area.
I = Ice, apply a bag of ice to the area for 20 to 30 minutes.
C = Compression, wrap the ice snug with an elastic wrap.
E = Elevation, elevate the area above the heart to help reduce swelling.