Athlete's Digest

Athletes Digest

How You Should Train For Your Next Race pg. 8

Common Sports Injuries and How to Prevent Them pg. 12

Contents

Table of

6 8 12 14 18 20 24 26 30

Letter From the Editors From Buckets To Books Scholarships by the Numbers A Break From Sports Popular Sports Around the World Training for the Race 2019 Women’s World Cup Sports Diets Pre-Game

4 / From Buckets to Books (Jessie Connolly)

Meet the Editors

Octavio is a hard working LASA student. He plays water polo, runs track and he swims. He has made it to the junior Olympics for the 1500 and 3000-meter run. In the 1500 he got 4th place in the 2018 junior Olympics and 6th for the 3000 that same meet. At school, he likes geometry and biology. During lunch, he likes to hang with the boys and walk around school to catch some fresh air. He chose this topic because he loves sports and he is a very active and energetic person.

His ASF talks about how athletes should prepare themselves for their competition, and his feature article talks about how diets vary between sports.

Octavio Conde

lly

o Jessie Conn

Lane Loudamy

Suhun Kim

Jessie is an energetic and hardworking freshman at LASA. Outside of school, she plays select basketball with Nike Cyfair and she also plays basketball for LBJ, where she made varsity captain. Not only does she love basketball, but she truly enjoys almost all sports, which lead her to vote for the group’s magazine to be about sports. Her ASF is about the distribution of scholarships between sports, gender, race, etc., and her feature article is about the lives of student-athletes. She chose these topics because it has been a lifelong goal for her to receive a scholarship to play basketball in college, therefore she is very interested in these topics.

Lane is an enthusiastic freshman who is passionate about soccer and loves to run. She plays soccer in a competitive league on a select club team outside of school, while also being a proud member of the LBJ varsity soccer team. She also participates in LBJ track and cross-country teams. These interests were why she voted for the group’s magazine to be about sports. She went on to write her ASF about the 2019 Women’s FIFA World Cup, which she is excited to attend this summer, and about training for different running events, as she competes in the spring track season.

Suhun is a passionate freshman at LASA. He has played hockey since four years ago and has played in DSTHL AA Division for the last two years. He also likes to play baseball, basketball, and almost all dynamic sports. His favorite subject in school is math, and during lunch, he likes to watch League of Legends or Hearthstone gameplay.

He chose the topic as sports due to his interest in sports and chose to write about sports injuries as he does not have much injury experiences and would like to learn more about the topic of sports injuries.

Meet The Editors / 5

From Buckets To Books: The Complex Life of a Student-Athlete By: Jessie Connolly

Image By: Jessie Connolly

F

ame. What every wideeyed college athlete seeks to find. To leave a lasting footprint out on the court. As a naive freshman, taking her first step onto the court, the bright gymnasium lights blind her.

Somehow the leather ball feels so new between her timid hands now.

As the referee throws the ball up for the tip off, her college career begins.

Kyra Lambert began her basketball career like many other college

injuries and upsets stood in her way.

Even after all that, nothing could ever compare to beating one’s biggest rival in a gym filled with hundreds of screaming fans. The life of a student athlete is complex, and mastering the balance between school and sports is a tedious and difficult task. However, most would say that it’s worth it in the end.

Thousands of student athletes sign contracts every year to play sports in college, while not being fully aware of what their contracts

~

“It’s a great opportunity to be a student-athlete” Photo Courtesy of Kyra Lambert Lambert leads her team out on the court

hopefuls. She started playing basketball when she was just 5, and she never could’ve imagined the bright future that awaited her at Duke University. In 2015, she received a full-ride scholarship to play for Duke. She is now a senior, but the path to where she is today wasn’t easy, as many

—

Mabrie Hermann

entail. Kyra Lambert, a senior at Duke University on the women’s basketball team, said that the most important aspect of signing a scholarship contract is knowing that she now represents the university and that there are many things that are forbidden as a National Collegiate Athletic Association (NCAA) athlete.

“We can’t bet on games, we can’t accept any free merchandise or free food that other people offer that somebody else would have to From Buckets to Books (Jessie Connolly) / 7

pay for,” Lambert says.

“We’re not allowed to sell any [schoolissued] gear that we get, even if we don’t wear it.”

forgetting the rules and making a mistake all depend on the situation; and it differs from person to person, situation to situation. “The more severe and egregious that the

The numerous restrictions placed on college athletes can be hard to keep track of, so many staff members are there to inform and remind the players of the rules and keep them on the right track, such as Mabrie Hermann, the Director of Compliance at Baylor University.

“My belief is that the most important job that we do is moving the notion of compliance forward on everyone’s mind,” Hermann said. “So whenever they’re making any decision or involved in any situation, they have a thought, ‘Hey, is there an NCAA implication with this scenario?’ So that they’re always operating with integrity and it is always on the forefront of everyone’s mind.”

People, of course, sometimes forget the rules. Student athletes are told that everyone is human, no one is perfect, and everyone makes mistakes. The consequences of 8 / From Buckets to Books (Jessie Connolly)

Smaller violations will, of course, result in less severe consequences such as sitting out for a quarter or two. Overall, it is better to just try not to break any rules Lambert says, so make sure to regularly check in with the compliance staff to reduce the risk of breaking any rules.

As a student athlete, all one can do is to follow the rules to the best of one’s ability, But that doesn’t mean that all rules seem fair and just. For example, student athletes are not allowed to use their own image to promote anything that they do.

“I don’t necessarily agree with it, but the rules are what they are, so you just kinda have to work around it,” Lambert says.

Although many of these rules can seem unfair, it is necessary to accept the fact that the rules are the rules, and it takes a lot to change those rules, so they probably won’t get changed anytime soon Lambert says.

Mabrie Hermann, the Director of Compliance Photo Courtesy of Mabrie Hermann

penalty is, the more severe and egregious the punishment is, but the NCAA is always willing to work with us and student athletes so long as they tell the truth and are knowingly committing violations,” Hermann says.

Aside from all of the chaos surrounding contracts and rule books, being a Division I student

athlete is a very demanding task. “In many ways, by being a student athlete your life is dictated by that sport,” Selena Castillo, the creative director at Duke University, said.

“There are two different types of seasons for most sports; there is an in-season and an out of season.

When student athletes are out of season, they are limited to eight

“The rules are what they are, so you just have to work around it.”

—Kyra Lambert

only required one day off.”

There is also an extra sense of responsibility surrounding student athletes because they are constantly in the spotlight. When someone is a basketball player at Duke or any college for that matter, everyone on campus pretty much knows who they are Castillo says. “I think there’s a hyper sense of awareness surrounding student athletes and all their activities whether good or bad, or social media posts or even when they’re out in the community,” Hermann added.

young adults and first and foremost they’re students before they’re athletes.”

Even though being a student athlete is demanding, it’s worth it because a lot of these athletes come in knowing they want to be a part of a championship team and play

Publicity is a very big aspect of many student athletes’ lives, and many universities encourage the use of social media. “We encourage them hours per week, no more than four to have kind of an active brand hours per day and they’re required because one it’s going to help them, at least two days off,” Hermann says. two it’s going to help us, and there “When they’re in season, they’re are many benefits to having our allowed 20 hours per week, players be active,” said Castillo, but again no more than four if needed it is the first thing that hours per day, and will go. “So overall we encourage they’re responsible use of social media,” Castillo said.

“I mean it’s a great opportunity to be a student athlete,” Hermann said.

“And know that there’s more to just being a student athlete, they are also people and growing into

Photo Courtesy of Pixabay

at an elite level. With hard work, any student athlete can turn their opportunity into fame.

From Buckets to Books (Jessie Connolly) / 9

Scholarships By 38%

62%

of all recipients are minority students

of recipients are white

In Hungary, 0 Students Recieved Financial Aid

$100 million

worth of scholarships go unrewarded every year. That could pay of

Weird Scholarships:

14,000

students to go to school.

1. Coffee for Less: $500 awarded to coffee addicts.

2. Tall Clubs International Scholarships: $1,000 to men and women who are freakishly tall.

3. Asparagus Club Scholarship: $1,500 for future food leaders.

4. Gamers Help Gamers: $5,000 awarded for Magic trading card fans.

5. Junoir Duck Stamp Scholarship: $2,000 for people who like to draw ducks.

Toughest Sports to Earn a Division I Scholarship:

1. Tennis 2. Golf 3. Basketball

y The Numbers: The Ditribution of Scholarships Between Sports and Academics, and Learn Interesting Facts About Scholarships

59%

By: Jessie Connolly

41%

of all recipients are male

of all recipients are female

53% of athletic

scholarships are awarded to 4 sports:

~Basketball ~Football ~Soccer ~Track and Field

$3

47%

Million

$1

Million

$1

Million

of athletic scholarhships are left to 22 sports

$500k

Fast Food & Drink Scholarships

Sources: •fluidreview.com •thewildcatroar.com •ncaa.org

A Break From Sports

An athlete recovering from a knee injury sits and massages his knee on a sidewalk. (Photo courtesy of Pexels.)

Take a closer look on injuries, an inevitable nature of sports

By Suhun Kim

A

s more than 3.5 million youth sports injuries occur out of 30 million children, according to Stanford Children’s Health Organization, injuries are inseparable from sports. Injuries aren’t predictable. Injuries cause numerous health concerns. However, injuries may 12 / A Break From Sports (Suhun Kim)

result in different outcomes according to how they are treated, physically and mentally.

Sports injuries vary greatly depending on the sport. For instance, ankle sprains are common among basketball players, and concussions occur often in contact

sports such as football or ice hockey.

Likewise, injuries tend to occur more in contact sports rather than passive sports such as swimming. However, contact sports encourage players to prevent injuries by using different methods, such as stretching or wearing necessary protective gear.

An injury doesn’t signal the end to one’s sports career; injuries are a part of sports, and they are a process.

When players are injured, they receive medical treatment first. Then, they rest and possibly receive mental therapy, as injuries have a huge impact on mental health. When players are able to exercise, physical rehabilitation begins, and they start to recover themselves to game shape. This process is very gradual. During this period of time, the players often receive physical therapy and necessary training. Finally, when the players are prepared, they attend several practices before playing their first game after recuperating from the injury.

Phil Plante, an American Hockey League (AHL) veteran, has experienced countless injuries throughout his career; he has played 15 years of

professional hockey, both in the U.S. and abroad. He has injured his Medial Collateral Ligament (MCL), collarbone, nose, fingers, toes, fingernail, and other smaller injuries as well. As a result, his injuries had a huge impact on his overall career.

He said that his knee injury occurred when he was competing for a spot during his prime years, and the injury prevented him from moving up to the NHL. Additionally, he had to retire early due to his back surgery.

“The mental part was the difficult part to stay positive,” Plante said. “There are definitely darker days.” However, with the help of trainers and staff around him, he was able to overcome the physical and mental challenges of an injury. During his recovery periods, he received physical therapies and plenty

hours of training which had a huge impact on his rehabilitation.

“Getting back into game shape was the toughest part,” Plante said. “It takes time, especially for hockey because it is a very quick game.” Ice hockey is a fast-paced sport, and especially in professional level, speed is a fundamental aspect.

“For me, playing hockey was worth all the injuries even if I have to pay the price later in my life,” Plante added.

Injuries are known for their palpable short-term effects, but some injuries, such as knee and shoulder injuries, causes long-term health issues.

Regardless, injuries cost a lot, especially for professionals. However, the attitude of professional athletes towards sports changes their perception of injuries.

Phil Plante (24) in the (Central Hockey League (CHL) in 2011. (Photo coutesy of Odessa American).

A Break From Sports (Suhun Kim) / 13

Kyra Lambert, a basketball player at Duke University, also has experiences with injuries. She is currently recovering from her third left knee injury. She has torn her ACL three times consecutively, and she has been out of play since March 18, 2017.

“I’ve been out on the court through the end of the recovery process, but I got injured again,” Lambert said. “When I got to the same point again, I got injured for the third time.”

Lambert has been out for nearly two years due to successive Anterior Crutiate Ligament (ACL) injury, and these long lasting injuries are mentally challenging.

emotional experience when I first get out there,” Lambert said.

Because she hasn’t been able to play in a game for nearly two years, she thinks that she would perceive the game much differently than before.

“Finding the “why” to go through the process is significant,” she added.

An injury for every person is different.

Not everyone reacts the same in response to injuries, has the same rehabilitation plans, has the same physical responses, or has the same motivation to continue on.

Nonetheless, persisting and completing this journey means a lot to an athlete, not only because it is a streneuous process, but it also means overcoming

mental challenges as well.

Dr. Edward Kim, an emergency physician, at Cedar Park Regional Medical Center, takes a different perspective.

Kim has been practicing emergency medicine for about 15 years, and because Kim works in an emergency department, he handles injuries that require evaluation in hospital, which generally falls into two categories: head injuries and joint or extremity injuries.

“Most joint and extremity injuries are manageable by a trainer who is on site,” Kim said. “Unless there is a concern about a fractured bone, these injuries are managed with rest and usually heal on their own, with

“An injury is as mental as it is physical” -Kyra Lambert

“An injury is just as much mental as it is physical,” Lambert said. “The process can definitely tear you down if you’re not strong mentally.”

Again, mental health plays a big role in injuries, particularly if it lasts long, and going through the rehabilitation process requires extreme perseverance and faith.

“The biggest driver on this journey, for me, is trusting and believing in God,” Lambert said.

In order to keep herself positive, she believes in God and looks forward to her first game “I know that it is going to be an 14 / A Break From Sports (Suhun Kim)

Kyra Lambert. (Photo courtesy of Duke University.)

physical therapy.”

However, head injuries and concussions are different, and Kim said that they are not well understood by the general public.

“In the medical world, a closed head injury is a blow sustained to the head,” Kim said.

All closed head injuries falls into the category of concussion except serious cases, also referred as neurosurgical emergency, which results in significant bleeding in or around the brain; and mild injuries with no residual symptoms.

Concussions are defined as any closed head injury (blunt injury, i.e., not getting stabbed or shot in the head) that leaves ongoing residual symptoms, Kim said.

Because concussions aren’t apparent in an imaging test of the brain, concussions are diagnosed through reporting symptoms. The biggest concern, however, is the risk of sustaining a second concussion. If this happens, the symptoms are much worse, and they last longer, sometimes lasting several months to over a year.

“People have a wrong recognition of a CT scan,” Kim said. “Most parents who are concerned about head injuries ask for a CT scan of the brain because they are concerned about bleeding.”

However, radiation of CT scan may double the risk of developing a primary brain cancer over one’s lifetime, and it isn’t always necessary unless severe symptoms are shown.

“Concussions can have long term effects as well,” Kim said.

Head injuries are interrelated to depression and mood changes, and one well-known and extreme example is Chronic Traumatic Encelophalopathy (CTE) Kim further expands how CTE has caused multiple suicides among collegiate athletes who have had no prior history of psychiatric disease, and he suspects that CTE will have an increasingly large influence on youth contact sports in the future.

Injuries are inevitable in contact sports.

That being said, injuries play a significant role in competitive scenes while it also affects youth sports. However, injury results differently according to how it is treated, physically and mentally

Football players collide with each other involving head contact. These football players may potentially develop CTE (Chronic traumatic encephalopathy), a devastating mental illness. (Photo courtesy of Unsplash.)

A Break From Sports (Suhun Kim) / 15

Ice Hockey: North America Ice hockey is widely played in North America as well as Europe. It is somewhat similar to soccer and hand ball, but it uses sticks and pucks, and it is played on ice. The NHL, National Hockey League, is the largest scale ice hockey league in the world.

Popular Sports Around the World By: Suhun Kim Find out about different sports around the world that you might be unfamiliar with!

16 / Popular Sports Around The World (Suhun Kim)

Rugby: The United Kingdom Rugby is a popular sport in the UK, and it was originated there in the early 1800s.

Rugby is very similar to American football, but forward throwing is illegal; the player has to kick or run it forward to advance it downfield. The game is fast-paced, and requires a large amount of physicality.

Soccer: South America The most dominant sport in the region of South America is soccer. In fact, in 2014, the World Cup was hosted in Brazil. Soccer, though, isn’t just famous in South America; it is played worldwide, and soccer is the most dominant sport in Africa and Europe as well.

Sireum: The Korean Peninsula Sireum was essentially originated in the 400s in the Korean peninsula. It is a Korean traditional wrestling sport. Different from wrestling however, the players wear a belt called a Satba, and the players try to knock each other down so that one’s body above knee touches the ground.

Judo: Japan Although Judo was ought to be a form of education when it was first founded, it is now considered a model of Japanese martial arts. The sport’s objective is to throw or takedown an opponent to the ground, so that the opponent’s shoulder, hip, or thighs make contact with the ground.

Sources: •news.bbc.co.uk •antiquealive.com •thoughtco.com

Muay Thai: Thailand Muay Thai is simply a Thailand version of the UFC. It was originated hundreds of years ago, and it is considered as a cultural and national sport of Thailand. In fact, Muay Thai fighters start to train at the age of four or five. The Muay Thai fighters are very respected by the people of Thailand.

Cricket: Austrailia Cricket is a sport widely played in countries such as India, Austrailia, and New Zealand. It is similar to baseball, but the pitcher “bowls” it or throws the ball to the ground to the batter, instead of throwing the ball directly. In addition, cricket bats are shaped differently than baseball bats.

Popular Sports Around the World (Suhun Kim) / 17

Training For The

race By: Lane Loudamy

Learn insight from professional runners and coaches to help you reach your latest running goal

Cassandra Henkiel running cross country in Kentucky in December of 2017.

Photo Courtesy of: Cassandra Henkiel

18 / Training For The Race (Lane Loudamy)

is full of runners. Anywhere A Austin in Austin, whether it’s at the hike

and bike trail, the Greenbelt or just around the city, people are outside with their shoes on, sweat dripping from their faces. Some, are running in hopes of losing weight; others, just to stay fit and get some fresh air. Some runners are training for races; marathons, 100-meter dash, whatever it may be.

But one commonality unites all of these people; every runner has a goal.

Running is a sport that should be enjoyed and something that can be improved upon if goals are set and plans are made. Sticking to this plan is critical, and staying surrounded by people with similar aspirations is important and can be beneficial. When training for a race, it is important to start out by creating a strong base, with lots of mileage and strength training. As the race gets closer, interval workouts are the better option.

Interval workouts should focus on speed and being able to run at or faster than race pace. This training helps runners prepare for their race and help them to succeed.

Austinite, two time Olympian and silver medalist, Leo Manzano said that there are three important aspects of running.

The first being mentality, the second, physicality and the last being the tactical side of running. It is important to achieve a balance of these three things because they each have their own significance during the race.

One of the most important aspects of being a skilled athlete is having a good mentality and to do that, it is necessary to be passionate and enjoy

what the sport. Local Austin runner, Colin Wallis, said that finding a way to enjoy running is the first and the most important step in becoming a runner.

Wallis said that discovering the part of the sport that you enjoy most is crucial, which could be the social aspect, listening to music, or whatever your passions may be.

Manzano said, “You should surround

yourself with similar minded people.”

He recommends finding a running group for runners or a coach who can help with running development.

Running with a group not only allows socialization which makes running more enjoyable, but it is a way of accountability and enables one to push themselves to the next level.

The next step is to find the

distance you’re good at. Austin runner, and professional trainer, Paul Carrozza says that there are people who specialize in all different ranges of distances. Some are sprinters who can run the 100 meters and the 200 meters while others are best at the 800 meters and the mile. As a runner, finding the ideal ‘sweet spot’ can help to specialize one’s training and begin to excel at certain races.

Regardless of the race, you are training for, Manzano said that at least six months of training is needed before a race. Manzano recommends the ‘pyramid’ style of training. This training method begins with high mileage at lower speeds.

Then as the race approaches, the distances decrease while the pace gets faster.

Starting with a strong base is very important. Manzano said, “You should always be over prepared for a race, so you can be prepared for anything.”

High mileage and longer intervals help to set an ideal base. Strength is also an factor in developing the base for

running so it is important to focus on strength early in the training.

This strength training is also important in avoiding injuries. Professional runner and trainer, Cassie Henkiel had a background in competitive gymnastics before she began her running career.

Much of the strength training required as a gymnast carried on to help her as a runner. It helped to strengthen her connective tissues and prevented many injuries in her competitive carrier, said Henkiel.

Henkiel lifted weights to gain this strength, but Gilbert Tuhabonye, a professional runner

and trainer, said that strength does not have to be achieved with weights. Core exercises such as pushups and situps are also very important. Other important exercises including strength exercises like squats and lunges. All of these exercises that build up strength are essential to have in order to not injure yourself as the intensity in training increases.

The next step is to start to increase speed. Carrozza said he believes in “coming from speed first and the building endurance.” Running closer to the ideal race pace, earlier on trains the body to run at that pace. It is also much easier to get injured if runners start their training slow, then suddenly try to pick up the pace. A great way to train at speed is with intervals.

“I call it doable, repeatable, sustainable,” Carrozza said, meaning that it is important to start out fast in small increments that can be repeated. These interval workouts can be lengthened or shortened depending on the race being trained for. Carrozza also believes that interval workouts done on hills is another way to improve speed.

During this training period, the trick is to be consistent, said Gilbert Tuhabonye, a native African who now is a professional runner and trainer in Austin. Tuhabonye believes that it is essential to make a plan and stick to it. Even on a cold and rainy day, sticking to the plan is the key. Training for a race can be challenging and take a lot of patience, but consistency makes the difference.

As the race approaches, the mileage and the length of the intervals should significantly decrease. This is where the tactical side of the race comes into play.

Getting to know your competition and other tactical aspects become critical.

Running workouts close to the race should be very close to race pace or possibly faster.

Manzano said that it is always important to over prepared for the race so that the runner can be prepared for anything.

All of the training leading up to the race should ensure more strength and endurance and speed that will be needed in the race. Hopefully, throughout the preparation, the runner will gain the strength and the mental capacity to run

at the goal pace in the final race.

Carrozza said, “You don’t have to start out as a great runner to become a good runner. If you want to be a good runner, and you put in the work you can become a good runner.” Running is some-

thing that the human body can adapt to and the training put in can affect the outcome. By setting goals, and sticking to a plan to achieve them, running can become something that everyone can improve as long as they find their race.

“You don’t have to start out as a great runner to become a good runner. If you want to be a good runner, and you put in the work you can become a good runner.”

-Carrozza

Leo Manzano, a two time Olympian supports the back the track fundraiser at Austin High.

-Photo Taken by Lane Loudamy Training For The Race (Lane Loudamy) / 21

h • a

CANADA

• FIFA Ranked 5th

ENGLAND

• Placed 3rd in the 2015 World Cup • FIFA Ranked 4rd

GERMANY

• Has the 2nd most Women’s world cup victories: 2/7 • FIFA Ranked 2nd

UNITED STATES

• The United States won last world cup in 2015 • FIFA Ranked #1 • have 3/7 out of the FIFA Women’s world cups, the most out of any other team.

Meet the competetors in this year’s World Cup Tornament

Group A: France - South Korea - Norway - Nigeria Group B: Germany - China - Spain - South Africa Group C: Aus - Brazil - Jamaica Group D: England - Scotland - Argentina - Japan Group E: Canada -Cameroon - New Zealand Group F: United States - Thailand - Chile - Sweden

FRANCE

• France is the country hosting the 2019 world cup.

• The French Men’s National tem won the 2018 men’s FIFA World Cup. • FIFA ranked 3rd

strailia - Italy - Netherlands

JAPAN

• Won the World Cup once in 2011 • FIFA Ranked 8th • Suffered a 5-2 in the 2015 World Cup final

SOUTH AFRICA • Big underdogs in this year’s tournamnt • FIFA Ranked 48th

2019 Women’s

World Cup By: Lane Loudamy

Sources:

• www.fifa.com • www.espn.com • www.goal.com

(Photo courtesy of photocase)

Sport diets

Find out how diets can vary between sports.

By Octavio Conde de Frankenberg 24 / Sports Diets (Octavio Conde de Frankenburg)

I

t may already be obvious that food choices can affect outcomes of life, but when it comes to sports it is crucial. It determines performance outcomes during a game or race. Diets are a very important factor in how well an athlete performs, whether it’s in a race or a team sport like football or baseball, diet is essential to success.

Sports require different diets. Certain foods can help an individual in their particular sport. A specific diet can help work on speed, others can increase strength. An unhealthy diet can cause the outcome of a game or race to be catastrophic. potentially resulting in cramps and dizziness. Incorrect eating choices can lead to injuries and

additionally gives athletes energy during practices as well as performances.

A lack of protein, calories, or carbohydrates could be dangerous for athletes, and if they do not properly maintain their diet, numerous injuries could occur. Poor nutrition can impair our daily health and wellbeing and reduce our ability to lead an enjoyable and active life. Poor nutrition can impair our daily health and wellbeing and reduce our ability to lead an enjoyable and active life. In the short term, poor nutrition can contribute to stress, tiredness, and our capacity to work, and over time, it can contribute to the risk of developing some illnesses and other health problems such as: being overweight or obese, tooth decay, high blood pressure, high cholesterol, heart disease, and stroke type-2 diabetes, osteoporosis, some cancers, and eating disorders.

A balanced diet is important because your organs and tissues need proper nutrition to work effectively.

Not only is diet very crucial to athletic performance, but hydration is also crucial for any athlete. Not drinking enough water is harmful to the body, as it can lower endurance, therefore,

worsening athletic abilities.

The human body is made up of 60 percent water and the brain is 80 percent water, so getting enough every day is incredibly important for overall good health and to keep bodily functions working. Each sport requires a different diet and a different amount of consumption of certain foods.

A clear example of this is the physical difference between a football player and a track runner.

Jeremy Robinsons, a nutritionist, stretching before a workout (Photo courtesy of Octavio)

If you break it down it all starts of the diet difference they each have. Athletes need to focus on where the food goes in different parts of their bodies.

Alex Cruz after running her cross county race (Photo courtesy of Octavio)

take players out of a game. If a diet is not followed, athletes are less likely to achieve peak performance. This also increases the risk of injuries and could cause growth problems, so it is critical to make sure that athletes are eating enough food. For their health, it An example of a helthy lunch (Photo courtesy of free Stalk Images)

Sports Diets (Octavio Conde de Frankenburg) / 25

are oatmeal, whole grains, and sweet potatoes.

Football out in the filed (Photo courtesy of Football Free Stock Images)

Football players typically eat foods such as rice, potatoes, bananas, apples, and peanut butter, all of these healthy foods should include in their diet. Whether they’re carb loading or turning to protein shakes, there are plenty of allPicture of a track (Photo courtesy of Pixabay)

26 / From Buckets to Books (Jessie Connolly)

natural food solutions for athletes as they prepare for a game season. Track runners usually consume a high protein, moderate carbohydrate diet. Good protein sources are chicken, turkey, and salmon. Carbohydrate sources

Destiny Collins and Alex Cruz runners at U.T. Runners should eat bananas, yogurt, oats, peanut butter, broccoli, dark chocolate, pasta, and coffee. Most athletes are weighed often because their coaches want to know if they are following their diet or if they are working the athletes too hard. Within this sport, it varies by the different amounts consumed. Short distance runners usually have a habit of eating more due to a larger body mass, and in cross country runners the food load is much less, which basically is an adaptation to the race. An athlete’s weight is important because it can determine what positioning on the field if it is a team sport.

“The linemen typically have heavy diets that consist of fats carbs and protein,

these diets are given to the linemen because typically they are bigger and stronger than the rest. Quarterbacks have a lighter diet that consists of things like salads red meat” Jeremy Robinson, an athlete, nutritionist said that timing plays an important in can affect practices dramatically. If a wrong meal is consumed too soon before practice it can cause symptoms like throwing up. “Lunch, I have a tuna sandwich or salad or something along

to avoid are things like cake frosting chips and as a child I didn’t really like this food much Which is one of the main reasons that I’m here today because if I had not avoided those foods I probably would have been a few

pounds lighter and definitely not as fast as I am today,” said Alex Cruz, a UT cross country runner. It will keep the body healthy. Research also shows that it is important to eat healthy snacks throughout the day to help keep protein levels high.

“Getting proper nutrition is essential” - Jeremy Robinson

Destiny Collins (Photo courtesy of Octavio)

the lines of that and this helps me because I get some protein from what I eat which of course helps me with practice,” Collins said.

Destiny Collins a runner for years and now currently running at UT, she said that “water is an important factor in life whenever it can affect you, your mood and most importantly the athlete’s performance.”

The effects of not drinking water could be crucial to performance if there is not enough water in the athlete’s system and the body is being pushed hard enough body could suffer dehydration and possibly injure the athlete. Collins says to drink at least a liter to two liters a day. this also needs to be scattered throughout the day because drinking it all at once can cause cramps through practice or athletic events. This can cause an athlete to lack essential nutrients and cause an athlete to not have enough energy in their system.

“I can make sure to get my daily dose of carbs and then also foods that I try

A track with Austin in the background (photo courtesy of Octavio)

Sports Diets (Octavio Conde de Frankenberg) / 27

Pre-Ga

Research by: Octavio Con

•Chicken •Rice •Fruits •Eggs •Variety of greens

•High Amounts of Carbs •Pasta •Whole Grain Foods •Seafood •Fruit •Red Meat

Different Diets for

ame

nde de Frankenberg

•Black Beans •Potatoes •Milk •Cheese •Other Dairy Products

•Granola Bars •Pasta •Bread •Eggs •Foods High in Sugar

r different sports

Sources •livestrong.com •Saturday.com •theconversation.com