By: Marshall Lockyer and Sam Antenucci

Mineral Project

What foods, drinks and minerals are the best before a game to maximize in game performance?

Our Question:

To maximize in game performance, here are somethings that are very important:

• Carbohydrates (carbs)

• Protein

• Iron and Calcium

• Hydration

What do athletes need before games?

Carbs are any of a large group of organic compounds occurring in foods and living tissues and including sugars, starch, and cellulose. And typically can be broken down to release energy in an animal’s body. Carbohydrates provide energy for your body, protect your muscles because your body looks to glucose from carbs before fatty tissue and its own protein tissue. Foods that have a lot of carbohydrates are pasta, brown rice, whole grain bread, fruits and vegetables.

What are carbs? What do carbs have to offer? What foods can you get them from?

Copper: It is recommended you get about 1.5-3mg of copper per day

Zinc: For women the recommended daily amount is about 12mg a day, and men the recommended amount is 15mg

Iron: Its advised that women get about 15mg of Iron and men are advised to get about 10mg per day

Magnesium: Women need about 280mg of magnesium and men need roughly 350mg per day

Phosphorus: Both men and women need about 700mg per day

Potassium: 4,700mg per day is the recommended amount for both men and women

Selenium: 55mg per day both men and women

Minerals in carbohydrates

Protein is a type of molecule in food that can be broken down into amino acids. The body needs twenty amino acids. Our bodies can create eleven of these amino acids itself.  However that leaves nine amino acids that the body cannot create, and must gain through eating food. Foods that are rich in protein are fish, meats, nuts, dairy (including milk), and beans.

What is protein? What foods have a lot of protein?

Potassium - 4,700 mg Phosphorus - 700mg Calcium - 1300mg Magnesium - 32 mg Iron - 15 (w), 10 (m)Sodium - 1,500mg Zinc- 12 (w), 15 (m)Manganese - 6 mg Copper- 1.5-3mg Selenium- 55mg

Some more great foods for this are: Beef, Salmon, Cheddar, Chicken, Eggs and Caviar.

What Minerals are in protein and how much do we need daily?

Iron and Calcium are two very important minerals for athletes of all ages. Calcium helps make bones stronger to resist breaks and stress fractures. Foods with good amounts of calcium include dairy products like milk, cheese, and yogurt, as well as green vegetables such as broccoli. Iron helps carry oxygen through your body to the different body parts that need it. Iron-rich foods include meat, chicken, salmon, and eggs.

How does iron and calcium help you?

Your body needs on water to survive. Every organ and cell in your body needs water to work correctly. Your body uses water to maintain its temperature. You lose water in multiple every day activities and lose it even faster during physical activity. Its important to replenish the water or you will become dehydrated. Some drinks that are good before, during and after games are water , Gatorade, Powerade, and protein drinks like muscle milk.

Why is keeping hydrated important ? What drinks are good before, during and after games?

Drinking water before a game or practice is important. Drinking water or sports drinks every 15-30 minuets during physical activity and after to replace electrolytes and to restore fluids lost through sweat. It’s also recommended that we drink at least 8 cups of water a day to keep hydrated and keep your body healthy. If you become dehydrated, your body cant cool its self and more so STAY HYDRATED!!

How to stay hydrated

Because water makes up over 50% of us we need a lot of water. It does a lot for our body and without it… well we would die. Its important to drink about 1.9 liters per day which is roughly 8 cups. Water has a lot of minerals like Calcium, Sodium, Potassium, Fluoride, Magnesium, Bicarbonate, Nitrate, Chloride, Copper, pH (units), Sulfate, Arsenic and Lead. But its important to remember that drinking your 8 glasses of water a day isn’t enough to give you the amount of minerals you need and its important to get them from your diet!!

How much water do we need per day?

 "Feeding Your Child Athlete." KidsHealth - the Web's Most Visited Site about Children's Health. Ed. Mary L. Gavin. The Nemours Foundation, 01 Nov. 2011. Web. 29 Mar. 2015. 

"Carbohydrates Do More Than Make Energy for Your Body." - For Dummies. N.p., n.d. Web. 29 Mar. 2015

"What Is Protein?" What Is Protein? N.p., n.d. Web. 29 Mar. 2015. <http://www.skillsyouneed.com/ps/protein.html>.

"Hydration: Why It's So Important." Hydration: Why It's So Important. N.p., n.d. Web. 29 Mar. 2015. <http://familydoctor.org/familydoctor/en/prevention-wellness/food-nutrition/nutrients/hydration-why-its-so-important.html>.

"Nutrition and Healthy Eating." Water: How Much Should You Drink Every Day? N.p., n.d. Web. 01 Apr. 2015. <http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/water/art-20044256>.

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