European Stars And Stripes (Newspaper) - November 29, 1988, Darmstadt, Hesse                                Fueling up for sports by Janet d Agostino medical writer to Days Belore a triathlon John Counis sits Down to a pkg plate of pasta. Whether a meal of Linguini Macaroni or Lorelet Lleni. The pasta will help Luel his body during Iho grueling three sport even. Counis who is chief of staff for the . Come. Berlin and other endurance athletes rely on Complex carbohydrates pasta potatoes Rice and whale grains to Supply the Energy they need. Surprisingly nutritional needs of athletes Diller lit lie from what is recommended for the average nol so Active individual according to dieticians. Counts 47, said his dial differs from that of Many Olhorn people in the amount of foods he eats particularly fruits and vegetables and the Quantity of water he drinks logically Active people need to consume More calories. But caloric requirement depends on factors such As age body size and exercise frequency and intensity said maj Jane Tholle chief of the nutrition care division at the army Hospital at bad Cannstatt West Germany. Complex Carboy Dorales provide the primary Luel Lor an allele said or. Slip Hen Rice who works in the University of Washington s division of sports Medicine. Complex Carbo Hirales contain sugar in i hair natural slate which is released More slowly into the body than Iho sugar in simple carbohydrates such As Honey or Cane sugar. Carbohydrates Are stored in the Muscles and liver As Glycogen. Glycogen is bumped by the body As fun Belore la said capt George Dilly chief of the nutrition care division at the army Hospital at shape Belgium. Glycogen stores Only last for about two hours during strenuous enet Cise so an endurance allele wants to supersaturated his Muscles and liver with Glycogen by eating plenty of carbohydrates. He said. An endurance allele should nol exercise every Day because he will deplete his Glycogen stores to said. Endurance athletes such As Fong distance runners swimmers and bikers have a greater need for Complex carbohydrates than do other types of Al Teles Lor whom raining. Becomes More import Ahl. Rice said. Carbs hydrates should make up 55 percent to 60 percent of a non endurance athlete s Diel while an endurance athlete will need to increase Hal amount to 60 to 65 percent Dilly said. An endurance athlete will need As 600 Grams of Carboy Ardales a Day. A Mountain of food considering a potato contains 20.30 Grams of carbohydrate and a slice of Broad 10-15 Grams Dilly said. The Day of the event the athlete should eat his last meal 3 to 4 hours Belore compelling so Hal his stomach will be empty. The meal should be High in carbohydrates and Low in fat and protein because fal and protein take longer to digest and delay emptying of the stomach. During a Long distance event the allele will need to supplement his Glycogen stares by snacking on High carbohydrate goods such As fruit which will also provide additional calories and decrease hunger Imholte said. Carbohydrate stores should be replenished alter the event by again eating plenty of pasta potatoes and grains. The protein requirement of an athlete is no greater than Tor a Couch potato about 13 to 15 percent of daily caloric intake Imholte said. Athletes who were interviewed said they prefer to get their protein by eating More fish and Chicken and less red meat especially when training for an event because meat is higher in fat and More difficult to digest. Triathlete capt. Ric Johnson aide de Camp to maj. Gen Raymond Haddock commander of the . Mission Berlin said a stops eating red meat about 10. Days Belore an event and increases his intake of carbohydrates of nails and vegetables. Triathlete i. Col. John Greathouse Community executive officer for the Berlin Community said he feels better when he eats foods Low in fat such As salads fruits and pasta although i like an occasional cheeseburger recommended dietary allowances current recommended Dally allowances for selected vitamins and minerals and proposed changes from a draft of a report written by a committee of the National Academy of sciences. Ail amounts Are in milligrams except Vitamin a. Which is Given in Retino equivalents a measure of the Kamin s activity. _ current proposed nutrient group. .  Vitamin a men1,000 700 found in Dairy women boo 600 products eggs i " ? liver Green and " yellow vegetables Vitamin c Citrus fruits tomatoes Vitamin b6 whole Grain cereals meat poultry fish Iran meat Green Leafy vegetables Calcium Dairy products sardines men women infants men women boys age 11-16 men age 17-1 8 men age 1 9 and older girls and women " age 11-50 women age 51 and older men women pregnant women 60 60 35 2.2 2.0 18 18 10 18 10 800 800 1,200 40 30 25 2.0 1.7 12 10 10 15 10 800 1,000 1,500 water is perhaps Iho most neglected nutrient Butis critical for Al Laluc performance Imholte said. An athlete loses fluid during a Long distance Competition or strenuous exercise that must be replaced. Athletes should Force whom serves to drink even though hey May not be thirsty because thirst Only indicates about two thirds the amount of fluid the body really needs Sha said. Greathouse s motto or water is drink Belore you think you need  if he Walls until he la the rely then he said he will be playing catch up with the amount of fluids that tie needs. Killeen to 30 Manulas before an event an athlete should consume 12 to 16 ounces of water Allty said. And during the event he should drink 6 to 8 ounces every 15 minutes. ,. The Bast fluid replacement is Clear cold water before during and after the event Imholte said the value of gatorade and other sports drinks is controversial because they contain High concentrations of sodium and potassium which delay absorption irom the stomach at a time when fluids must be replenished quickly Imholte said. Sugared drinks Are also absorbed More slowly. Fats should make up 20 to 30 percent of a Day s caloric intake1. Athletes should learn what goods Are High in fats such As avocados salad dressings olives and choose Imhofe said. If an allele is eating a variety of goods he should not need any Vitamin or Mineral supplements other than perhaps a multivitamin lab the dieticians agreed. There is not scientific evidence that Mog doses of any Vitamin will improve performance at All Imholte said. Women athletes need to be sure they Are eating enough goods High in Calcium and Iron. Many do not because they Ere concerned about gaining Wal Ghl Dilly  Hough an athlete s nutritional needs Are not unique eating the right loads can make Iho difference Between a Good or a great performance. It s one of the essential elements of being Able to compete along with the physical and mental preparation said Groathouse. Who is 42, Johnsen 31, said his athletic performance would improve if he could adhere to a better diet. But his Busy Job As aide de Camp does not allow him the Lime to prepare or choose meals Low in fat and High in carbohydrates. I Oil benefits under study Wypa Lurecer associated presso Page 16 the stars and stripes in from cold Ivalee fish shown by several studies to help prevent heart Olla eks May work us magic by retarding a growth protein which promotes clogged arteries Paul l. Fox of the Cleveland clinic research Institute said that test lube experiments showed thai Oil extracted from the flesh of fish that five in cold water decreases Levels of a protein called the platelet derived growth Factor reducing his ,.Fox said suppresses the growth of smooth muscle cells in arteries and thus tuesday november 29, 1988 helps Stem the blood vessel narrowing thai can Lead to a heart attach Bui.Fox said the finding does not mean that people should Start popping fish Oil pills As a heart alack preventative. More study needs 16 be done before there is proof that such dietary supplements can a Ell Ellve he said. To would not personally recommend that people Lake fish Oil said.Fox. I Don t think it s bad for you. But i would recommend a More prudent Diel which would include eating ish several limes a  several studies including research among Greenland eskimos and fishermen in Japan and Holland have shown thai a diet Rich in fish May be