European Stars and Stripes (Newspaper) - February 01, 1991, Darmstadt, Hesse                                Foo food for Energy eat right and you la feel better by Nancy  a. A a. Quot. A "7 1 a a. A . A a a a a a a. A a 1 a i always seem to drag through the Day. I have far less Energy than should. Maybe something s wrong with my diet Quot a  Pauli a Marathon runner Quot after fish teaching my 8 . Aerobics class get Spaghetti legs i have to. Eat or else i m lifeless. A Nicole an aerobics instructor a i must be hypoglycemia. Every afternoon i seem to run out of Energy and often get lightheaded Quot _ a Sam a lawyer and cyclist Wren Oure seeking abundant Energy to hum through a demanding Day its obvious that food is a necessary fuel that provides Energy and reduces fatigue fatigue can be caused by Many other factors such As anaemia Over training stress and or inadequate Steep a however need Ess fatigue of ten relates to poor eating. Patterns. A Quot v a Quot a athe trick to having High Energy is to eat carbohydrate Rich meals and snacks in the right amounts at the right a times to provide the fuel you need to exercise As Well As to survive your hectic lifestyle. I commonly counsel. Athletes who come to me feeling frustrated by chronic fatigue for example one aerobics instructor typically a a , taught two a assess 0 calories consumed 600 calories expended ate a Yogurt Lor lunch a 200 calories a  div prod 3 big Bokios in the afternoon for Quick. A. Energy Quot f 300 calories 7 a ,. / a had a lean cuisine Lor dinner. 300 calories. J  to a  before bed a. Quot i t ?00 calories �?�7 "7 7 ,7 a. 7 a 7. V. No wonder she Felt fatigued All Day a  eaten Only. 800 calories at meals,.despite having expended 600 for exercise in addition to needing 1,800 for juggling he Quot Active lifestyle i invited  Experiment with trading in b. A. The 1,200 ice Cream calories for High carbohydrate  breakfast Adluh Cheshe did with fear and. I 7 a a trepidation of gaining weight and quickly discovered that a she had More Energy Felt wonderful and stayed thin 7 a if you Are the typical weight conscious athlete you a. Strive to be leaner by restricting the amount of food you eat during the Day fearing that meals by Day become flab by night. Consequently you May feel chronically fatigued / and dragged out until in a moment of weakness you a a a dbl div your a Jet a at night. A. 7 a a -v77 Little do you realize that you might have been better Oil. 7 eating More calorie s during the Day burning them off and. Having  at night to remind yourself that you d rather be thinner than overeat. By simply trading in 20 evening oreos 1,000 calories Forta substantial breakfast a and lunch you a Haie better Energy a better sports diet and better training. 7 i / Quot by a a a. In order to appropriately fuel up for a High Energy. A a Day it helps for you to know just How Many calories your a body needs and How you can evenly distribute them to. Provide consistent Energy for your Active lifestyle if you. 7 Are the average person and that s a big if mind you7-v the Rule of thumb is v Bya a multiply your weight by 10 to determine your resting. 7 metabolic rate a the amount of Energy you need to a ,77 simply Lay in bed All Day and breathe grow your  and a a. Blink your eyes.-7 calories that you Burn off regardless of a whether or not you exercise if you weigh 120 pounds you need about 1,200 calories for your resting metabolic Rale 7 c a a add about halt that number for general daily activities v a coming and going brushing Teeth working shopping 7 a Etc,.that s about.600 calories additional to the 1.200 for 7 the resting metabolic rate add fewer calories i you re a _ sedentary or More calories if Active. A a a. 7. A a a add More calories Lor purpose Ful exercise. For. Example a i20-Pqurid person who trains hard for an hour a a each Day May Neeb an additional 400 calories for this a exercise bringing the daily total to 2,200 calories per Day 1,200 600 400. T7-.7 ,. 7-7 a \ i  re typical  athlete you May / be shocked to learn the amount of calories you could appropriately eat without gaining weight True this a estimate May be a bit High because it is based on the Quot average person. You May not be a average particularly if you have dieted for extended periods throughout your. A life if you Are keeping your weight abnormally Low or if. 7. A you do excessive amounts of exercise. All of those factors can lower your metabolism. In some cases athletes have reduced their Rester la metabolism by one third its Normal rate hence instead of needing 1,200. Calories for body maintenance an Energy efficient .120-Pound athlete May need Only 800 calories. That would bring the Dally Tot Ltd 1,800. Rather than 2,200.and. Indeed a rough estimate but nevertheless a reasonable Ball Park figure. / v. Quot a a.7 a 7 ?7 7 for an Active 120-Pound person needing a reducing -. Diet i d recommend around 1,600 calories 500 calories per meal and i 00 calories for a snacks far More than 7. The typical crash diet but a sofar More appropriate for supporting an Active lifestyle.7 i 7 Quot a regardless of the exactness of  caloric a a a a need the concept is that you re supposed o eat ,. 7 / a wholesome meals during the Day so that you la have a $ Energy to function optimally to say nothing of investing in your health7 / a 7.a a a 7 7 ,.�.if you re forever feeling tired dragged out and weak. Why not Experiment with evenly dividing you r calories into  daytime meals you have nothing to lose a a except feeling tired and excess flab if you diet by night and a lot to Gam health Well being and Energy. Try it you Rerigh like if a r 7.7 7. 7. 7 a Nancy Clark is a Nuudi howl at sports Medicine Brookline in Brookline mass. A food for the slopes by Colleen Pierre a Baltimore Sun i recently decided to Loai n to ski and i just had to. Investigate the Energy Quot is Quot  of Bolh the it a downhill and Cross country Vau oties. Quota. Downhill skiing is essentially a skill sport that is it. Requires lots of practice to Tram muscle groups to perform quickly and Cura Cly to keep you upright a like other Bikih sport Golf Bowling it Burns Tew extra calorie a. Despite a great time investment a a a during actual skiing time women expend about live calories per minute Merf about nine calories per minute. While standing in the lift Linb and Riding the ski lift a woman can Bur Hlls Little As one calorie per minute a.  Little is in an hour spent equally divided among skiing standing in Fine and lift Riding a woman  t50. Calories a Man .250 a cup of  chocolate with whipped Cream contains about 250 Calones but before you despair remember any movement is. A belter than none. Your spouse having hoi chocolate by ii in lire Burns Only 60 calories per hour. You also Burn Mere  calories to keep warm As the temperature drops. And a Low extras carrying All Thal gear around. By and Large however a Normal Well balanced diet will provide All the Energy you need unless you ski very hard for Many  Day without spending much time Irr line or on the lift  your hunger be your guide choose plenty of fruits 1  and cereals with a Little Low fat meat and Nilk. Thrown in. And Goeasy .  Long As you fee hungry Stop when you first to Perm to feel. Satisfied.777 a a. 7 7. A for Cross country skiers however the Story is totally different. 777 a a 7 a p 7. 7a 7 a woman skiing on the level at a walking Pace Burns about seven Calones a minute double if  the Pace going Uphill since there Are no lift lines or Riding c even a moderate workout will Burn 400 calories per hour an energetic one about 600 calories per hey Barman 7 Burns about 11 calories per minute on the Itaf tand 21 7 a Uphill for close to 1,000 calories per hour an ounce of peanuts one third of a cup of. Raisins and. Eight  total 500 concentrated High fat calorie suitable for maintaining your Energy and body heat while on the Trail even on the Flat a weekend Outing of two or three hour s will put a Dent in your muscle Glycogen stores. It you Are going to ski Cross country on several. Consecutive Days be sure to eat plenty of High. Carbohydrate foods Durish atthe first two to four hours after each Outing. During that time Muscles Are most receptive to Glycogen re storage up you will be refute led energetic and ready to. Ski the next Day. A a a focus on pasta with red sauce Rice with Beans bread bagels muffins baked potatoes peas Corn yams and Lima Beans. Glucose polymer athletic drinks Are Good Energy replaces too. Colleen Pierre a registered dietitian is the nutrition consult ant to the Union memorial sports Medicine Center in Baltimore end National spokeswoman for he american dietetic association. Page 16 the stars and stripes Friday february 1, 1991