ALL
THINGS
SPORTS Power Play - 8 Sanmay Mangal
Most Common Injuries - 18 Clara Kreeger
Esports, It’s Digital - 20 Alejandro Valadez
Sports Agency - 26 Sam Spencer
The Best Foods to Eat - 32 Fugo Tomii
SPRING 2022
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Greetings Reader, Sports are a huge part of every culture, and is one of the few things that people all around the world can share together. Most people have seen, played, or gone to a sporting event, and here, we want to share that glorious experience with you. Welcome to the All Things Sports magazine, where we write about the most important aspects of the sports world today. From Esports to athletics in our very own communities, we are sure to cover your interests. In addition, we also write about marketing athletics events (how professional games are marketed), injuries and treatment (what sorts of injuries playing a sport may cause), and the best foods to eat (the most energetic foods out there). With all these topics, we tried to keep you entertained through our love for sports, so take a look! Our creation process involved heavy planning, a team effort, and a lot of time. First, we decided on magazine themes, ones that would stand out, leave a mark in the literature world. A powerful color scheme, cool backgrounds, and expressive fonts were some of the choices we made. After that, It was a long process of making graphics that were appealing, and conducting interviews, which we used to write our stories. After each of the individual components was done, we started making spreads, using a combination of writing and images to really make our work stand out. Finally, we put it all together, making sure to include team pages, such as the cover. With that, we present our magazine, in the hopes that you enjoy reading about the diversity of the sports world. Thank you for reading and we hope you enjoy!
Sanmay
Alejandro
Clara
Sam
Fugo /3
Table of Contents 4
Meet the Editors
8 12
Spiciest Sports
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Power Play
The Other Side to Sports
Most Common Injuries
20
Esports, it’s Digital
24 26
Sports Agency
30 32
FIFA v.s. The Real Thing
Sports Marketers Advertising
Sports Nutrition
36
The Best Foods to Eat /5
Meet the Editors Fugo Tomii Fugo Tomii is a freshman at LASA high school. He is currently working on his Ezine story about sports foods and pre-game meals, and plans to interview dieticians. Fugo enjoys playing tennis and Valorant because of its competitiveness. After graduating he wants to go to college and get a degree.
Alejandro Valadez Alejandro Valadez is a ninth grader at LASA high school. He is currently working on an Ezine, providing an ASF (alternative story format) about the differences between Esports such as FIFA and the actual game. Alejandro likes playing Ultimate frisbee, because it is fun to throw a disc around, and also enjoy gaming, which he claims is very rewarding. After graduating, he plans to go to college in business or medicine, keeping his options open.
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Cover Design By Sanmay Sports Background Design By Sanmay Table of Contents & Editors Pages By Sanmay
Clara Kreeger Clara Kreeger is currently a student at LASA high school attending the 9th grade. She is currently working on her Ezine story about sports injury prevention and treatment. She enjoys playing soccer because it is fun and interests her as well as a little relaxing. Although not completely sure about her college adventures, she is interested in medicine.
Sanmay Mangal Sanmay Mangal is a freshman at LASA high school. He is working on his Ezine feature story which is about youth sports and how they impact the youth community in and outside of school. In his free time, Sanmay enjoys playing soccer and playing his piano and guitar. After he graduates, Sanmay hopes to go to college for business.
Sam Spencer Sam Spencer is a student at LASA high school. Currently he is working on his Ezine story about sports marketing and advertising for sports games. Sam enjoys playing basketball in his free time because it is competitive and fun. After graduating, he wants to get a degree at UT for medicine.
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Power Play A look into sports in our own communities
By Sanmay Mangal 8/
A UT basketball game at the Frank Erwin Center in Aust.
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ports are one of the biggest forms of entertainment out there, according to Carlos Puga, an Austin-based soccer coach. From little league baseball to college football, everybody’s seen one game or another, if not played it. It’s something that the entire world can enjoy together, despite our cultural differences.
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“The great thing about sports is that everyone’s involved,” Puga said. “The players are out there working hard for the win, the fans are cheering and rooting, and most importantly, everyone’s having fun.” This is one of the main reasons why sports make such great events, because it’s a chance to interact with so many people.
“Sports have been one of the biggest components of my life,” said Sebastian Garavito, an athlete at Anderson High School in Austin. “When I’m playing, I forget about all of the homework I didn’t do, and just focus on the game, which is what makes it so special for me. I play soccer, ultimate frisbee, and compete in track and field.”
soccer or track, because sports is such an easy thing to talk about,” Garavito said. Professional game scores and debatable callouts are bound to come up in a teenage conversation, Garavito added. There are two ways to be a part of the sports community, playing the game, or watching it. Both are great ways to have fun and enjoy the game, and you can always expect to have a great time, whether you’re breathing in the fresh air of a perfect pitch, or sitting down on the couch for some intense rooting.
The great thing about sports is that everyone’s involved.
Garavito talked about the players’ side to sports. “On game day, I am ready from the start,” Garavito said. “Everything, from my meals to my bedtime, changes, because I want to play well, and know that these choices are crucial if I want to win.” Athletes work extremely hard to prepare for and ensure the win.
- Carlos Puga, coach
Garavito adds that he has many friends at school simply because he plays so many sports, which helps him connect with a wide range of people. “Half of my friends are probably through club
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kn High school athletes spend an average of six hours per week training for a game, while professionals spend even more time. It may seem extreme, but this is how players connect to the sports world, getting better at the sport they love.
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On the professional level, Austin FC recently became the newest member of U.S. major league soccer. They have sold over 44,000 season tickets, and have a decent stadium in Austin.
Team owner Mathew McConaughey recently did an interview for sports magazine Hypebeast, saying that the soccer ball is the greatest invention in the world because, wherever you are, you can head to a soccer ball and suddenly be in the game. There is no
A professional tennis player competes in a popular tournament. courtesy of Emily Vu
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need to shake hands or make introductions, just play. McConaughey claims that soccer unites people like nothing else. Austin FC plays against one of the other 30 MLS teams every week in their season, with a huge impact on fans everywhere.
Amelia Collins, a fan from It’s not about the an Austin FC game against score, in the end. It’s Seattle, watches all of the Austin games. “It’s not about more about having fun, the score, in the end,” she said. more about having fun, and enjoying the show “It’s and enjoying the show that the that the players have players have put on.” Fans, like Collins, enjoy the put on. game by watching the sport, either through a screen or in-
- Amelia Collins, soccer fan person. The screen option is
what made sports so popular last year, when the Covid pandemic hit.
A little league football team based in Austin gets ready for a game, as fans cheer them on in the background. Photo Courtesy of Pixabay For Westlake high school student Sai Santosh, it’s an interesting experience. “Every year, when March madness comes around, tensions in my family are high, because my parents and siblings each support a different team,” said Santosh. “Every time a game is on, we all gather in the living room to watch, with lots of snacks. It’s definitely intense, but always a whole lot of fun.” Others prefer a more surreal experience, and go to games in person.“It’s always a great time,” Collins said, “ The energy and the vibe is so strong, as thousands of people are cheering with you. I feel really good seeing so many people on the same side as me.” Another component to playing a sport is the progression, as an athlete grows. All players start somwhere, whether it’s in their own backyard, or in a beginners league.
“It’s so cool to watch games, because you can see the result of many years of hard work in each player, and a prominent example is LeBron James,” Santosh said. “He spent countless hours doing free throw after free throw, and then he displays that skill in each and every game.” It’s this progression that players want, that makes sports such a valuable asset. From the kids in the picture above, to Sebastiona Garavito who plays for his school, all the way to the big stars such as Lionel Messi, a soccer player, the level of hard work is obvious. The sports community is huge, and no matter how people play a role, it’s always a blast. “The positive impacts that sports have on people, and society as a whole, is huge,” Puga added. “Creating a worldwide community and bringing out qualities such as teamwork and communication, sports make the perfect form of entertainment.”
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The Other Side of Sports How to prevent and treat injuries By Clara Kreeger
Physical therapy exercises are good way to rehabilitate an injury. Photo Courtesy of James Vince
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Playing sports are a great way to have fun and grow stronger. However, sports come with the risk of injury, athletes push their muscles to the limits, which takes a big toll on their body. Injuries are pretty common for athletes and can vary in severity. Athletes are constantly having to deal with the thought of getting injured every time they step onto the pitch, court, field, or ice. That being said, athletes should have the knowledge on how to treat their injuries and how to prevent them in the future.
“I’m going to start with the history of the injury, and of the athlete,” Edwards said. “So say we have an ankle sprain, I’m going to ask them if they’ve had any pre-existing injuries, if they have anything going on. Then I’m going to ask them a bunch of questions. What happened? How did you do it? Did you hear anything? Just a
diagnose the athlete. The next step is the visual part. “Then I go through my observation with them,” Edwards said. “Looking at the injury, Is there swelling? A discoloration? Is something out of place?, just a bunch of different things. Looking to see if there’s something off from the other side, that’s not injured.”
From there, Edwards is able to start to narrow down what type of injury could have occured. “I then do a series of tests, testing different structures, According ligaments, muscles, to Johns Hopkins tendons, seeing Medicine, every year, athletic trainer at Austin High School if there’s any over 3.5 millions fractures in the people get injured bones, anything from sports. That like that. And then from there, I bunch of different things, going ranges from a sprained ankle that get positive tests or negative tests,” through all that stuff, letting them takes only a couple of days to heal, said Edwards. After that, Edwards just talk to me.” to a torn ACL which could need is able to correctly diagnose the surgery to repair. Some athletes The questions help Edwards athlete and give them the proper don’t think anything of their injury get a sense of what is going on with treatment. and just continue on with their the athlete and figure out what tests The different types of injuries sports, but that can just worsen to do next in order to correctly the injury over time. Many players Rehabilitation can help prevent you redon’t know how to treat injuries or injuring something. Photo courtesy of Pain how to prevent it in the future. Free India Physiotherapy at Home
“A good place to start when it comes to preventing injuries is the overall health of your body.” - Abby Edwards
Whenever an athlete gets injured, the first step will always be the treatment. The treatment will vary depending on the type and severity of the injury. There are many steps that go into diagnosing an injury, and Abby Edwards, an athletic trainer at Austin High School, does it very often.
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A youth football team stretches before their practice. Stretching before activity can help prevent injuries. Photo Courtesy of Katlin Kata
that can happen are different If you ever injure something they get evaluated, I tell them, they in every sport but Edwards said there is always the chance that need to do rehab, and then I may that ankle injuries are the most it could get re-injured and not ever see them again. And then common throughout every sport. preventative care is able to reduce they come back in three weeks, “My treatment is usually resting the possibility of that happening. because they’ve done the same it for a little while, thing.” depending on the “They [athletes] severity of the ankle don’t want to be doing sprain. And then I’m rehab and they just doing treatment with kind of get sloppy them, making sure with it. So just making their pain or swelling sure you’re putting as is under control, much effort into your and rehabilitating rehab program as you the injury,” said would your sport,” Edwards. Obviously Edwards said. Rehab, the treatment can or rehabilitation, Athletic Trainer for the UT Women’s Soccer Team change depending is where you do on the type of ankle exercises to improve sprain, but the right “Making sure you’re following the function, mobility, and strength treatment determines whether or the prognosis is important,” said of a certain muscle or body part not the injury heals correctly or Edwards, “A lot of people come in, that was injured. This allows it to not.
“Proper nutrition is key to ensure optimal recovery of young athletes.” -Sergio Valverde
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heal much faster, and then you can get back to your sport as soon as possible. Edwards is not the only one that believes this. Sergio Valverde is an experienced athletic trainer for the University of Texas women’s soccer team and said the same thing. “Go to a physical therapist or athletic trainer for your rehab,” Valverde said. Athletic trainers and physical therapists have many exercises that can help you prevent further injuries. “Listen to a PT/AT and follow their rehab! We know what we are doing,” said Valverde. There are also many other things you can do in order to prevent injuries before they even happen. Caitlin Lee, a physical therapist, had said that strengthening may not be emphasized as much when it comes to preventing injuries. Lee said that in the athletes she sees, the quadriceps, glute muscles, and the calves are typically not strong enough. “These specific muscles are super important for the majority
of athletes, because they are required to help produce force to move, whether it be up, whether it be forward, you name it, these are the power muscles,” said Lee. There are more than just three muscles in the body that should be strengthened. “Strengthen throughout the entire, what we call kinetic chain, aka, from toes to nose,” said Lee. The entire body is working together and everything is connected so it is important that you aren’t forgetting to strengthen any muscle. Valverde said that the core is also usually not as strong as it should be. “Your core muscles include all the muscles around your pelvis, trunk, back and shoulder girdle,” said Valverde, “These muscles have to work together to provide a stable base so that your arms and legs can move in a coordinated way.” This goes back to how the whole body is connected and everything works together.
There are also many other factors that also help prevent injuries that many people don’t realize are important. “Proper nutrition is key to ensure optimal recovery of young athletes after a long training, practice, or game day. Athletes should fuel adequately after physical activity to reduce changes of fatigue, impaired performance, increased muscle soreness, and injuries that could result from poor recovery,” said Valverde, “ In addition to nutrition and physical exercise, sleep plays an essential role in helping athletes achieve optimal performance.” If you aren’t treating your body right, it increases the chance of you getting injured. Making sure you are strengthening and stretching your muscles, eating the right foods, and getting enough sleep are crucial when it comes to preventing injuries. “A good place to start when it comes to preventing injuries is the overall health of your body,” Edwards said.
The Candian Men’s National Soccer Team rolls out before their practice. Photo courtesy of Canada Soccer
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Most Common Injuries In Sports If you play sports you would know that it is very common to get injured. There are many different types of injuries that can occur but others are more common than others and it is important you know the correct treatment. Graphics by Clara Kreeger
Tennis Elbow Treatment: If you get tennis elbow it will usually heal on its own. If it isn’t healing you can go to physical therapy which can help.
Torn/Strained Hamstring Treatment: If you have torn or strained your hamstring it is important to ice and elevate you leg to help reduce swelling You can also wrap your leg with a compression bandage to reduce swelling.
Sprained Ankle
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Treatment: If you sprain your ankle it is important to do RICE: rest, ice, compression, and elevation for a couple of days before returning to activities.
Concussion Treatment: If you get a concussion the best treatment is to rest. Figure out which activities worsen your symptoms and try to limit those.
Dislocated Shoulder Treatment: If you dislocate your shoulder it is important to see a liscensed professional who can reset your shoulder. Then you should wear a sling so it can heal properly.
Broken Finger Treatment: If you break a finger the best thing you can do is immobilize it. Yous should either put it in a splint or tape it to another finger.
Torn ACL
Sources: Cleveland Clinic Mayo Clinic
Treatment: If you think that you tore your ACL you should do RICE: rest, ice, compression, elevate. You should go see a doctor because it is likely you will need surgery to reconstruct the ligament.
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By Alejandro Valadez
Esports, It’s Digital!
The Future of Entertainment
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Photo Courtesy of Ahmad Kur
Esports have erupted in popularity, from single-player games to competitive shooters. The top players in the world have dedicated their time and energy to becoming the best at their game. So let’s see what it takes to be one of the top players in the world.
He explained that it can be very difficult playing against other players and finding motivation. Despite finding that it can be hard to have the motivation to play, he also says that it can be a great way to relieve stress.
“I have had a lot of stress from my homework, and playing rocket league helps me relieve that stress. It is an easy distraction from my school life, and it has allowed me to make some really good friends,” Colini said.
The better a player gets, the more tournaments they get invited to and the larger the prize pool becomes. The largest tournaments in 2021 included games like Dota 2, CS:GO, and PUBG, with the prize pools reaching hundreds of thousands of dollars. Many of these tournaments have It is an easy distraction from changed players’ lives and have my school life, and it has allowed even gotten me to make some really good them signed friends. onto
Esports teams like FaZe, Sentinels, and Liquid have led the gaming world in games like Fortnite. Individuals have also been able to showcase their talents and game sense in solo tournaments. There are solo tournaments for many games, but Rocket League is very popular today, with millions of people playing daily. Winning a professional solo tournament is easier said than done; it takes hours of practice every day and isn’t meant for everyone. Carson Jennings, 17, is a professional Rocket League player.
its own difficulties, but the most important thing is that he goes to have fun and gain experience. When asked about his earnings, he said that each tournament ranged from a 50-500$ prize.
- Colini, Esports player
“Working as a team is most challenging, communicating and passing are hard to master, and you can’t just play by yourself,” Colini said. Colini has been playing since 2020 and has competed in more than 200 tournaments. He explained that each tournament is unique and has
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professional teams. For others, their raw talent and dedication attract teams to them. Indy “Space” Halpern of team Gladiators is a professional Overwatch player. He has been playing since 2017 and has ever since fallen in love with the game. “Learning Overwatch came to me very quickly and I was playing about four to five hours a day. I played with my friends, I played by myself, and I even started watching Overwatch YouTubers to learn how they played and got so good,” said Halpern. Hoping that a team would notice him, Halpern committed his full time and attention to Overwatch to better improve his skills. “I first got noticed by Cloud9 and that was a huge moment for me because it was the first organization I was a part of and that I was able to compete with,” said Halpern. Space is now 22 with the LA Gladiators and has been thriving ever since. When asked if he ever wanted to try a different game, Halpern said, “I see myself still playing; maybe a new game, who knows. I hope to stay with team Gladiators as I have made some great friends, and I wouldn’t mind a new game for a change.”
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“My fans have been very supportive of me from the start. Even when I wasn’t playing or was more in the shadows I’ve had some very supportive and enthusiastic fans and two of them actually sent me a fan art that I really like and it’s very special to me.” - Indy Halpern, Overwatch player
(Top) Colini air dribbling the ball towards the goal in Deadeye Canyon. Moments later, ElGranColini scores the qualifying goal for his team in the quarter finals of the world championship. Photo Credit: ElGranColini (Left) People gathered around a television to watch the FIFA 18 championship in London. Photo Credit: Charles Keen
Graphics by Alejandro Valadez
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Esports V.S. FIFA 2021
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Top Paid FIFA Esports Players of 2021 Gabriel Crepaldi 70,000$ per year
Levy Frederique 100,000$ per year
Oliver Nielsen 75,000$ per year
Julian Perbal 100,000$ per year Ander Tobal 85,000$ per year
Top Paid Footballers of 2021 Kevin De Bruyne 28,000,000$ per year
Leo Messi 41,000,000$ per year
Andres Iniesta 31,000,000$ per year
Neymar JR 36,500,000$ per year Cristiano Ronaldo 36,000,000$ per year
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Soccer, one of the mos popular sports around the world, is able to represent many companies and brands.
photo courtesy of Pixabay
Sports Agency How sports agents acquire contracts and make deals through modern day media By Sam Spencer
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Sports agents use the media to brand their signed players. They can do this through social media, the press, and other media outlets where there is an audience. Sports agents don’t use the media as much to market themselves. “To be honest, the media doesn’t make much of a difference,” said Dan Marron, an NFL sports agent.
and the athlete the agent represents,” said Mark Galperin, a sports marketer and players’ agent. The process of being a contracted player can be very simple if both parties agree to the terms. But even after a deal has been agreed upon, there is more work to do. Agents must help their players gain security with their player’s contract. Multi-year contracts are a large priority, but financial bargaining should But it affects their players. There are special also be done before a deal is done. select agents who only use and manage social media accounts of players, which is a qualification of being a sports agent. They specialize in digital marketing, which includes the use of social media to spread content, generate leads, and maintain consumer loyalty. These social media marketers can set your company out from the competition. They keep track of trends, keep up with algorithm changes, and keep an eye on your accounts in real-time. Sports agents work very closely with lawyers, accountants, business agents, and other professions for experience and help. These professionals give them insight into certain business models and lifestyles, as many sports agents work solo, and must create some of the aspects in their own business. They then scout out for opportunities to sign contracts with upcoming agents. Most signings happen early on in a player’s career, who then stick with their agent for a majority of the time. Sports agents negotiate contracts between their players and the team or franchise they plan on signing with. This process is a lot more tedious and longer than may appear. “We play a unique function in the contract negotiations between a sports franchise
Sports agent Mark Galperin stnds with his athlete, a baseball player. Photo Courtesy of Mark Galperin
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Whether a player can earn more money throughout the season based on how well they played is of topic and importance. There’s a fine line between being a fan of the game and actually getting work done. Most sports agents who get into the business are fans of sports and passionate about their job. Being a fan of sports isn’t enough,“You must be a diehard supporter of the
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industry’s business,” said Mark.
may make it seem as if it’s
all strictly business, but caring for the well being of their clients is very important. “Acting in the best interests of your clients is the most important aspect of being a sports agent. If an athlete gets the impression that you are simply interested in - Mark Galperin, agent yourself, they will not become your Handling many clients can client,” said Mark. be difficult to manage, and
Acting in the best interests of your clients is the most important aspect of being a sports agent.
Sports agents look at many factors when considering players to be an agent for. One of those things is the athletic prowess of the player. Photo Courtesy of Mark Galperin
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Alex Wilson sits at his computer during a game, making notes about which players he wants to represent.
Photo Courtesy of Alex Wilson
Amature athletes, such as high school negotiate for the finest deals. and college athletes, cannot be assisted No education is necessary if you want to be in obtaining endorsements deals. Olympic involved in the industry, but it can make athletes are also the process easier. restricted from “Obtaining a bachelor’s Obtaining a helping them in degree is the first step bachelor’s degree is signing contracts toward becoming a and accepting sports agent,” said the first step toward money to participate Alex Wilson, who works becoming a sports agent. in Olympic in sports marketing Alex Wilson competitions. and advertising. Law degrees are also Athletes at the professional level are the important for certain aspects and divisions only ones that are qualified to get help to of the business.
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5 Sports Marke Sponsorships Sports Agents must contact sponsors directly for the branding of their business.
Diversify your audience Having a player known by many different people can be beneficial for a player’s brand.
Host Give-aways Sports Agency involves promotion of a player and organization of a player, where Agents can organize give aways and interactive events with a player’s fanbase.
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eting Techniques Graphics By Sam Spencer
Create engaging graphics Digital media teams and specialists create graphics and visuals for their team, although many agents and marketers without a spealized skillset get involves with graphic design.
Social Media Either a team for a franchise or personal agent for a player will broadcast through a managavle account.
Instagram, Twitter, and Youtube are common social medias that marketers use for the modern audience.
Social media promoters and marketers lead any decisions and promotion through social media. They create posts and target upcoming events or occasions.
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Sports Nutrition how diet affects a player By Fugo Tomii
Proper nutrition is essential to achieve great accomplishments. Understanding what to consume is vital to perform at your best during a practice or game. Basic nutrition is important for health and growth, enhancing performance by decreasing fatigue and the risk of disease or injury. What should someone that is working out or playing sports focus on eating? According to Danielle Kuhn, a local nutritionist, the three main food groups that athletes should focus on including in their diet are carbohydrates, dietary fats, and proteins. Each of these have their own benefits that increase performance when exercising. Photo Courtesy of Fugo Tomii
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Starting with Carbohydrates, powering the brain and body once ingested, are a good source Third is proteins, playing a role in muscle repair and of energy for activities that are very intense. growth to help improve at a faster rate. Whether you’re Carbohydrates provide the body with glucose used running track, swimming long distance, or lifting for energy, As one gram of carbohydrate contains weights, athletes use more energy than the average about four kilocalories of energy. person and require additional nutrients Endurance is a key factor in sports to recover from intense activities. performance helping maintain a Protein plays an important role in steady pace of physical activity an athlete’s diet as it helps repair and reducing the risk of injury, allowing strengthen muscle tissue. Examples of the athlete to efficiently move protein sources include lean meats, fish, and use their muscles for a longer whey protein, and dairy products. time. Some examples of healthy Having good nutrition can be carbohydrates include fruits, hard but there are certain things you vegetables, whole-grain cereals, can do to make it easier for yourself. breads, and pastas. Having a plan is a very effective way - Danielle Kuhn, to keep track of what you consume and Nutritionist Dietary fats are important because what you should consume. Since fruits they help the athlete meet their and vegetables are filled with the energy daily energy needs as well as supporting healthy and nutrients required for training and recovery, having hormone levels. Fat can be used as an exercise a plan to eat a variety of fruits and vegetables everyday, fuel giving energy and helping the body absorb five times a day with each serving being about the size vitamins. However if consumed too much, it can of an apple is an effective way to take in the nutrients result in reducing the muscles capacity to use required for training and exercise. glycogen for fuel. Examples of dietary fats are Though it would be more expensive, having a more vegetable oils such as avocados, olive oils, and organic and whole grain diet will be better because of coconut oils. Some vegetable oils to limit on are the fewer pesticides there are and the better sources of corn or soybean oils. fiber and other important nutrients, such as B vitamins, iron, folate, selenium, potassium and magnesium. A
“Proper nutrition is the key to unlocking your potential.”
The Healthiest food options tend to be the most expensive, but it’s worth it, for our body. Photo Courtesy of Fugo tomii
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Fresh Produce Markets are great places to pick up healthy fruits and vegetables. Photo Courtesy of Fugo Tomii nutritious meal should consist of grains, fruits, vegetables, proteins, and dairy. Options for whole grain carbohydrates such as whole-wheat bread or pasta, fiber-rich cereals, quinoa, brown rice, or oatmeal as energy sources. Limiting the refined grains and sugars such as white breads and sugary cereals can benefit a lot. Healthy sources of protein are chicken, turkey, fish, egg, hummus, and nuts, as they are the base material for muscle-building. Stick to whole food options rather than more processed foods. Hydration is a huge part of eating and working out, as even a low drop can negatively impact performance. Good hydration means getting enough water before, during, and after exercise. Water regulates your body temperature and helps transport nutrients to give you energy and keep you healthy. Options
for hydration are water, sports drinks, and 100% fruit juice. However, many sports drinks contain a high level of sugar and in the case of fruit juice, it may lack many of the health benefits that are in the whole food option. Make sure not to confuse sports drinks such as gatorade with energy drinks such as red bull. Proper nutrition doesn’t just happen in a day, it happens in the weeks leading up to the competition. Some useful tips to follow before game day are as you get closer to the time of the competition, make your meals smaller. Limiting on dairy, fat, and fibrous carbohydrate sources for the few hours before the game as eating can result in digestion problems. Not experimenting with new dietary supplements on game day and saving for practice days to experiment if your body can tolerate it well.
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Thank You
Mr. Garcia
for showing us how to make this magazine!
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All Things Sports Magazine Spring 2022
