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
As a runner the repetitiveness of running can lead to overuse injuries. Proper stretching, warm-up, training, cool-down, and quality running shoes can reduce that risk a great deal. However, if you do become injured inform the coaches immediately. There is a difference between the pain that comes with getting in better shape, and the pain that comes from an injury. If your athlete has to see a doctor for an injury, a Physician’s Approval to Resume Participation in Interscholastic Activities Form signed by the doctor before they are able to participate again is mandatory.
ATHLETIC TRAINER – Jennie Ogard, ATC/R, from Duluth Clinic Sports Medicine
All athletes that see a medical professional must fill out the PHYSICIAN’S APPROVAL TO RESUME PARTICIPATION IN INTERSCHOLASTIC ACTIVITIES – Download Here
NOTE: This signed statement must be filed with the school before the student resumes participation
in interscholastic athletics or cheerleading activities.</div>
You are very fortunate as an athlete to have the services of an experienced, qualified athletic trainer available to you. The trainer will be available at least two days a week, and will be present at most meets in Duluth. Please talk to the coaching staff before you see the trainer. Also be sure to have your Athletic Trainer Form on file. Her office is across from the lockers rooms