Athletes need regular consumption of whole-grain complex carbohydrates during the sports season to build up the necessary stamina and support the increased physical load, especially for long endurance sports like soccer, lacrosse, and swimming.

It takes about a week of wholesome, carb-rich eating to build up an athlete's short-term energy storage (Glycogen) and fuel him/her for their games and practices.   If athletes don't eat enough carbs to compensate for their activity level, they will be "running on empty."  Youth athletes are usually less aware and/or less disciplined about the need to fuel regularly as they are running between school and practices, thus it is very important for parents and coaches to stress the importance of regular complex carb eating to their young players.

Carb-rich foods and snacks should be consumed 2-3 hours before exercise and within the first hour after a workout or game, as the body is more efficient in converting carbs into energy storage during those times, up to twice the normal rate immediately after exercise.  That is the reason why after-workout carb snacks are very important for refilling the athlete's energy stores and should complement but not be replaced by fresh fruit, which provides a great energy boost at half time, but is not enough to replinish the glycogyn stores. 

Foods rich in carbs include all-natural, whole-grain pasta, pizza, cereal, rice, bread, bagels, pretzels, energy bars, crackers, chips, and wholesome cookies and baked goodies. Whenever possible, maximize whole grains and opt for complex “starchy” carbs over the simple “sugary” ones. 

As kids and young athletes learn from each other, don't forget to promote healthy, carb-rich snacking among the whole team to build smart, power eating attitudes that would enable them to perform their best and last them a  lifetime.  A well-chosen, delicious after-game snack is a great place to start...

        

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Yummy Earth lollipops are certified organic with no yucky chemicals, pesticides, and dyes.  They taste much better than mass-produced chemical candy because they contain real fruit extracts and plant friendly organic ingredients to sweeten your mouth.  100% Natural and Allergen-Free.

Ingredients: Organic Evaporated Cane Juice, Organic Tapioca Syrup, and/or Organic Rice Syrup, Citric Acid (from beet sugar) Natural Flavors, may contain Organic Black Carrots, Organic Black Currant, Organic Apple, Organic Carrot, Organic Pumpkin.

Nutrition Facts:

        

        

A recently published study by the scientific journal Environmental Health (EH)  has found that high-fructose corn syrup (HFCS) is commonly tainted with mercury, a highly toxic substance.  HFCS has replaced sugar as the primary sweetener in many foods, snacks, and beverages, a multitude of which are consumed by children and young people on a daily basis.   The average American consumes 12 teaspoons of HFCS per day, but those who consume the highest amounts, including teens, can take in as much 21 teaspoons of HFCS daily.

The EH study was conducted using samples from a commercial HFCS factory and has found detectable levels of HFCS in almost 50% of samples tested.  Another study by The Institute of Agriculture and Trade Policy (IATP) also tested off-the-shelf products containing HFCS and detected mercury in over 30% of popular brand-name products where HFCS was the first or second-highest listed ingredient.  The samples came from everyday food products like yogurt, candy, jelly, juice, and soda by well-known companies including Quaker, Hunt's, Manwich, Hershey's, Smucker's, Kraft, Nutri-Grain, and Yoplait.  

According to David Wallinga, M.D. and co-author on both studies: "Mercury is toxic in all its forms.  Given how much high fructose corn syrup is consumed by children, it could be a significant additional source of mercury never before considered. We are calling for immediate changes by industry and the FDA to help stop this avoidable mercury contamination of the food supply." 

The Corn Refiners Association of America has disputed the results of the studies, attacking the validity of the samples taken, although the IATP study relied on commercial products “bought off-the-shelf in the autumn of 2008,” according to Ben Lilliston from IATP, and the EH study was based on information gathered by the FDA in 2005.  Actually the published study points to the fact that the FDA knew about the mercury contamination in HFCS four years ago and failed to inform consumers of it. 

“The bad news is that nobody knows whether or not their soda or snack foods contains HFCS made from ingredients like caustic soda contaminated with mercury, “ said Dr. Wallinga.    The best way to ensure food safety is to consume only products that are HFCS -free like the full line of BrainySnacks and beverages that are all guaranteed not to contain any HFCS, and thus avoid possible mercury contamination.

SOURCE: Institute for Agriculture and Trade Policy, news release, Jan. 26, 2009.

        

CLIF BARS are a great-tasting, convenient source of energy for any activity.  They are made with 70%organic ingredients including organic rolled oats, organic roasted soybeans, organic milled flaxseed and organic soy flour. Nutrition for Sustained Energy With a mix of carbohydrates, protein, and fiber, CLIF BAR is a moderate glycemic index food, which supports a steady increase in blood sugar levels followed by a gradual decline (sustained energy!) avoiding the sugar high and crash associated with refined ingredients and sweeteners. Eat a CLIF BAR 1 - 2 hours before a workout or race, and you'll get the boost you need without unwanted crash and burn.  You don't have to be an athlete to enjoy a CLIF BAR, but with the extra energy a CLIF BAR provides you may find it hard not to be.

Ingredients:

Organic Brown Rice Syrup, ClifPro® (Soy Rice Crisps [Soy Protein Isolate, Rice Flour, Malt Extract], Organic Roasted Soybeans, Organic Soy Flour), Organic Rolled Oats, Raisins, Organic Evaporated Cane Juice, Walnuts, ClifCrunch® (Organic Oat Fiber, Inulin [Chicory Extract], Organic Milled Flaxseed, Organic Oat Bran, Psyllium), Organic Soy Butter, Molasses Powder, Natural Flavors, Ground Cinnamon, Sea Salt.

Nutrition Facts:

Serving size:     1 bar (68g)

Calories                  240

  Calories from Fat        45

  Calories from Sat. Fat

 

Amount Per Serving / % Daily Value*

Total Fat                  5g  (8%)

  Saturated Fat            1g  (4%)

  Trans Fat                0g            

Cholesterol               0mg  (0%)

Sodium                  130mg  (5%)

Potassium               310mg  (9%)

Total Carbohydrate        43g (14%)

  Dietary Fiber            5g (20%) 

  Insoluble Fiber          3g     

  Sugars                  20g             

  Other Carb              18g

Protein                   10g (20%)

 

Vitamin A                     (30%)

Vitamin C                    (100%)

Calcium                       (25%)

Iron                          (25%)

Vitamin E                    (100%)

Vitamin K                     (25%)

Thiamin (B1)                  (25%)

Riboflavin (B2)               (15%)

Niacin (B3)                   (15%)

Vitamin B6                    (20%)

Folate                        (20%)

Vitamin B12                   (15%)

Biotin                        (10%)

Pantothenic Acid              (20%)

Phosphorus                    (20%)

Iodine                        (15%)

Magnesium                     (25%)

Zinc                          (20%)

Selenium                      (20%)

Copper                        (15%)

Magnese                       (35%)

Chromium                      (10%)

Molybdenum                    (15%)

 

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower based on your calorie needs.

        

If you really like Oreos, you will love these delicious vanilla cream-filled chocolaty cookies from Late July.  They are all natural, organic, and free of any artificial preservatives, corn syrups, hydrogenated oils, or trans fats. A two cookie serving delivers 4gm of whole grain carbs plus green tea antioxidants.  A very smart cookie for you to enjoy from two to a zillion years old.

Ingredients:
 
Organic wheat flour, organic powdered evaporated cane juice with organic corn starch, organic palm oil, organic evaporated cane juice, organic whole wheat flour, organic cocoa (processed with alkali), organic brown rice syrup, organic vanilla extract, organic evaporated cane juice syrup, organic roasted barley, organic chocolate liquor, sodium bicarbonate, soy lecithin, organic cocoa butter, sea salt, organic green tea extract.

Nutrition Facts:

Serving Size:  2 Cookies (24g)
Calories                   110
Calories from Fat           50

Amount Per Serving / % Daily Value*
Total Fat                  5g  (8%)
  Saturated Fat          2.5g (12%)
  Trans Fat                0g  (0%)
  Monounsaturated Fat      2g 
  Polyunsaturated Fat    0.5g
Cholesterol               0mg  (0%) 
Sodium                   80mg  (4%)
Total Carbohydrate        16g  (5%)
  Dietary Fiber          0.5g  (3%)
  Sugars                   8g  
Protein                    1g

Iron                           (2%)

Allergens: Contains wheat and soy.  Made in a plant that
processes milk, eggs, peanuts, and tree nuts.

        

        

Izze Natural Sparkling Juice is made with 70% pure juice, a splash of sparkling water, and contains no refined sugar, of caffeine, no preservatives, no artificial colors, or flavors. It is fortified with 10% USRDA of Vitamins C, B6, and Niacin. In a slim 8.4 oz can, it is a great treat on the run at any age. Kids love its fizzy taste which is a smarter and tastier substitute for soda.

Ingredients:
Clementine: Pure Juice Made from White Grape, Apple, Orange, and Lemon Juice Concentrates, Sparkling Water, Natural Flavor, Citric Acid, Sodium Citrate, Gum Arabic, Glycerol Ester of Rosin, Ascorbic Acid (Vitamin C), Beta Carotene (Color), Niacinamide, Pyridoxine hydrochloride (B6).

Apple: Pure Juice Made from White Grape, Apple, and Lemon Juice Concentrates, Sparkling Water, Natural Flavor, Ascorbic Acid (Vitamin C), Niacinamide, Pyridoxine hydrochloride (B6).

Blackberry: Pure Juice Made from Grape, Apple, Lemon, Blackberry, Raspberry, and Acerola Juice Concentrates, Sparkling Water, Natural Flavors, Niacin, Pyridoxine hydrochloride (B6).

Nutrition Facts:

Serving size: 1 can (8.4 fl oz)
 
                       Clementine           Apple     Blackberry
Calories                   80                 90           90
  Calories from Fat         0                  0            0

                          Amount Per Serving / % Daily Value*
Total Fat                  0g  (0%)     0g  (0%)     0g  (0%)
  Saturated Fat            0g  (0%)     0g  (0%)     0g  (0%)
  Trans Fat                0g           0g           0g 
Cholesterol               0mg  (0%)    0mg  (0%)    0mg  (0%)
Sodium                   15mg  (1%)   15mg  (1%)   20mg  (1%)
Total Carbohydrate        20g  (7%)    21g  (7%)    22g  (7%)
  Sugars                  19g          21g          22g
Protein                    0g           0g           0g

Vitamin C                     (10%)        (10%)        (10%)
Niacin (B3)                   (10%)        (10%)        (10%)       
Vitamin B6                    (10%)        (10%)        (10%)

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher 
or lower based on your calorie needs. 

Nutrition facts here and on wrapper may differ. Info on wrapper reflects actual contents.

        

  

 

Brothers-All-Natural Fruit Crisps are 100% natural, freeze-dried fruit that are delicious, low-fat, low-sugar and a serving of fruit in every bag.   They are made by removing over 95% of the water from the fruit which transforms the fruit into a light, flavorful, crisp fruit snack.  Unlike other dried fruits, Brothers-All-Natural Fruit Crisps retain all of the nutrients of the fresh fruit with absolutely no added sugar, preservatives, or artificial coloring.  The uniquely designed bags keep Brothers-All-Natural Fruit Crisps fresh for up to 1 year.  Brothers-All-Natural Fruit Crisps are peanut/tree nut free, gluten free, soy free, dairy free, vegan, and OU kosher certified.