HOUSTON

Although proper diet and nutrition is important for everyone, athletes who are involved in competitive sports and endurance training have different needs than others, according to a sports medicine expert at Baylor College of Medicine (www.bcm.edu). “If you’re actively working out, training at a high volume or preparing for a competition, you really need to take in enough calories and nutrients to support the level of activity that you’re doing,” said Dr. Theodore Shybut (http://www.bcm.edu/ortho/index.cfm?pmid=23059), assistant professor of orthopedic surgery at BCM. “For an average person, the daily caloric intake might be 1,800 to 2,000 calories. An athlete who is a competitive heavyweight rower or training for long distance running races, for example, may need to eat two or three times that amount of calories daily.” For those athletes who are injured and are taking a break from training, Shybut says to bring the caloric intake down appropriately. A high carbohydrate diet has shown to be important for performance in endurance events lasting more than 90 minutes, particularly two to three days before the event. Examples of complex carbohydrates that should be consumed include whole-grain bread, pasta, cereal and brown rice. However, Shybut advises that these athletes not skimp on other nutrients during their day-to-day training. “You want to be sure you’re getting enough protein, which is important for rebuilding tissue from the breakdown that occurs during exercise,” Shybut said. “So-called ‘healthy fats’ such as Omega-3 fatty acids are also part of a balanced diet.” He also emphasizes the importance of proper fluid intake since performance will suffer if the body is dehydrated. Sports drinks containing electrolytes can replenish some carbohydrates and are good for performance in high intensity endurance sports, he said. “If you are training at high volume and high intensity, you shouldn’t skip these sports drinks because you’re worried about extra calories. When you’re competing at that level of intensity, you need the caloric support,” he said. One of the common mistakes Shybut identifies, especially in junior high and high school athletes, is skipping meals. Eating regular meals is an important part of a training routine, he said. Another mistake that Shybut commonly sees is athletes not eating enough fruits and vegetables because they are focusing on consuming carbohydrates and protein. Research has shown that antioxidants in fruits and vegetables can be helpful in the recovery of day-to-day training. Although caffeine can increase performance in endurance events, Shybut recommends that it be used carefully. If an athlete has never consumed caffeine during training, Shybut advises that they not try it out on game day for the first time. Shybut suggests that if the sporting event or competition is late in the day, eat a meal high in carbohydrates about three hours prior to the event. Don’t consume foods that are hard to digest, such as those high in fat or protein, right before competition. “Your body will have to work to digest the food as opposed to pumping blood to working muscles,” he said. Breakfast is a common meal that is skipped, but Shybut emphasizes that if the event is not right after breakfast, it’s a good meal to get some protein in the body. Breakfast is also important for the brain, which uses glucose as well. A sharp brain is important in the arena of sports competition, Shybut said.

Houston

The message is the same each year, but the significance has not faltered. Regular screenings for colon cancer can catch the deadly disease before it even begins. Doctors at Baylor College of Medicine (www.bcm.edu) say by scheduling an appointment, you could be saving your life! “Getting screened regularly is one of the most effective ways to prevent colon cancer,” said Dr. Waqar Qureshi, professor of medicine and chief of endoscopy at BCM (http://www.bcm.edu/medicine/gi/index.cfm?pmid=6600). “Colon cancer is known as the silent killer because symptoms are not present until it is too late.” Symptoms include rectal bleeding, abdominal pain, weight loss or anemia. But if symptoms are apparent, then more than likely the cancer has already spread. Screening can catch precancerous growths at a time when life-saving treatments are still effective. Qureshi suggests talking to a gastroenterologist to discuss the different screening options. However, he said a colonoscopy is the most accurate way to find precancerous growths, which almost always begin as polyps. “Using a colonoscope, a thin, flexible device with a small video camera, doctors look for polyps and abnormalities on the colon wall,” Qureshi said. “If a polyp is found, then it can be removed at that time, during the colonoscopy.” A colonoscopy takes up to 20 minutes, and patients are sedated so most don’t even remember the procedure, Qureshi said. “Usually screenings start at age 50 and continue every 10 years after that,” said Qureshi. “However, if colon cancer runs in your family, screenings should be more frequent and begin sooner. Talk to you doctor to find out what is best for your personal health.”

 HOUSTON

 School cafeteria food has a come a long way in terms of nutrition, and now it’s time for brown bag lunches to catch up. According to an expert at Baylor College of Medicine (www.bcm.edu), lunches packed from home are often lacking in healthy options. A recent study led by Dr. Craig Johnston, assistant professor at the USDA/ARS Children’s Nutrition Research Center (www.bcm.edu/cnrc) at Baylor College of Medicine and Texas Children’s Hospital (www.texaschildrens.com), compared the foods in lunches brought from home versus those offered in the school cafeteria. “What is clear through the study is that the majority of kids with packed lunches are not bringing what we would consider a healthy lunch,” Johnston said. Many parents just want to make sure their children eat something during the school day, so they pack items they know their kids like, Johnston said. “Parents are concerned that if they provide a fruit and vegetable, their kids won’t eat it. But they might be surprised, because their kids are probably hungry and are likely to eat what’s there,” Johnston said.

Options for a healthy lunch packed from home include:

-A vegetable such as cut-up carrots or celery

-A fruit, either fresh or packed in juice or water

-Dairy, such as milk, yogurt or cheese

-A healthy drink, such as 100 percent juice, milk or water

-Whole-grain bread

-Protein from peanut butter, lean lunch meat, beans and nuts

“It’s great news that national initiatives have resulted in healthy lunch options provided by the school but parents should ensure their home lunches are packed with the same nutrients,” Johnston said.