Non-fiction: The Body Shop
The Body Shop
By Mackenzie Lobby
Fueling for sports and exercise
Imagine scarfing down 22 Big macs in a 24-hour period. During training,
Olympic swimmer Michael Phelps reportedly consumes as many as 12,000
calories daily—nearly as much as is in those burgers. Amazing, right? But as
an athlete, Phelps can’t live on fast food.
Good nutrition is important for an active lifestyle, whether you’re on the road
to winning 14 Olympic gold medals or simply taking a yoga class a couple of
times a week. “The basis of any athlete’s diet needs to incorporate a balance
of whole grains, lean meats, fruits, and vegetables,” says Lindsay Langford,
a registered dietitian and specialist in sports dietetics at St. Vincent Sports
Performance in Indianapolis.
Seventeen-year-old Chelsey S. of Texas knows that well. One of her go-to
meals is a big bowl of whole-grain angel-hair pasta with spaghetti sauce.
Chelsey, who has won multiple national championships in both cross-country
and track, says, “I pay attention to nutrition not just because of my running
but also because I feel better when I eat healthy.”
Fueling the Tank
Think of your body as if it were a car. If you put the wrong type of gas in the
tank, you won’t be able to move, at least not very fast. By understanding
what fuel you need before, during, and after exercise, you will be able to run
faster, jump higher, and get the best out of your body.
Glycogen is a molecule in your muscles that serves as your main source of
energy during workouts. You refuel your supply of glycogen by eating
carbohydrates. When you load up on carbs the day before a big game or an
intense workout, you are topping off the glycogen held in your muscles.
“When you’re not properly fueling the body, and you don’t have enough
glycogen in your muscles and liver, the body pulls energy from two sources:
fat and protein stores,” Langford explains. “Then you can start to eat away
at muscle, and that’s not what most athletes are going for.” If you head
down that road, you may find yourself feeling overly fatigued, dizzy, or lightheaded. That is sometimes called hitting the wall.
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Non-fiction: The Body Shop
How can you steer clear of the wall? Get your carbs from a wide variety of
sources, such as whole grains, fruits, and vegetables. Elliot R., a 17-year old
high school soccer player from Indiana, says, “We always have team pasta
dinners the night before games.”
Another important part of fueling before activity is hydration—consuming
enough liquid to keep your body working well. “The general guidelines are
about 20 ounces one and a half to two hours before [a workout], but it
varies on size and sweat rate,” notes Langford. The best sources of
hydration are plain water and sports drinks.
Chelsey always makes sure she gets enough hydration before running. “At
the beginning of the day, I pour some apple juice in my sports bottle and
then fill the rest with water,” she explains. “I drink a whole lot before I even
get to practice because if I’m dehydrated, it’s not going to be a good
practice.”
In the Middle of the Action
Refueling during activity can be important for certain athletes. If you are
hopping on the treadmill for just 30 minutes, there’s no need to inhale a
snack partway through your workout. However, if you are on the volleyball
court all day long with few breaks between sets, a granola bar or sports
drink could mean the difference between feeling full of energy and crashing
in the middle of a game.
The middle of a workout “can be a really valuable time to fuel the body that
a lot of athletes neglect,” says Langford. For hydration, she follows USA
Track & Field’s guidelines. They suggest drinking one-half cup to a full cup of
fluid every 15 to 20 minutes during exercise. Dianne Fagan, a registered
dietitian and teen nutrition expert who operates a Web site at
www.yourkidsdietitian.com, agrees. “If you are dehydrated,” she says, “it’s
going to diminish your energy levels and impair your thought processes and
physical performance.”
Winding Down and Fueling Up
Eating immediately after exercise is one of the best ways to prepare your
body for the next workout. “The muscles are definitely most receptive to
replenishing the glycogen [supply] within the first 30 minutes after
exercise,” explains Fagan. So as soon as you wrap up your karate class or
step off the soccer field, you should head straight for the kitchen.
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Non-fiction: The Body Shop
“Protein, [such as] lean meat and low-fat dairy, really helps with muscle
building and recovery, so for athletes looking to gain muscle mass, that’s a
big component,” Langford says. “You really don’t get the full benefit of your
training if you’re not having that recovery nutrition.” a peanut butter and
jelly sandwich or chicken breast with veggies are both great options after a
workout.
It’s also the time to gulp down a good amount of fluids. For every pound of
sweat you lose during your workout, you should drink 16 to 24 ounces of
liquid. Beverages such as chocolate milk and protein-rich sports drinks are
your best bet post exercise.
The Long Haul
Topping off your tank with the right nutrients and hydration will help your
body run longer and better. “Good nutrition helps me to stay on top of
things like schoolwork and practice,” says Elliot. “[Exercise] takes a lot out
of you, so you need that energy.”
By focusing on nutrition, Chelsey thinks she has an edge. “It gives me extra
confidence during the race that I’ve prepared for it in every way I can,” she
says. Your body’s output will be only as good as what you put into it. So to
be at the top of your game, remember: You are what you eat.
What You Need
The amount of calories you need can vary widely based on your age, sex,
current weight, and activity level. These are dietitian Dianne Fagan’s
recommendations for a teen who is active 30 minutes to one hour each day.
She explains that the percentages “are starting points,” especially for people
who don’t eat on a regular schedule: “Start with the basics and adjust ...
percentages based on [your] food habits and schedule.”
Girls 2,000–2,400 calories
Boys 2,200–3,200 calories
Where those calories should come from:
Carbs: 50–60 percent of total calories
Protein: 12–14 percent of total calories
Fats: 25–30 percent of total calories
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Used by permission.
Non-fiction: The Body Shop
A Recovery Treat
Studies show that chocolate milk may be even better than sports drinks for
hydration after a workout. It is packed with all the carbs, proteins, vitamins,
and minerals you need to replenish your muscles and it tastes great!
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Weekly Reader is a registered trademark of Weekly Reader Corporation.
Used by permission.
Questions: Surfer’s Up
_____________ Date: _______________________
Name:
1. What is one of the best ways to prepare your body for the next workout?
A
B
C
D
remain properly hydrated
eat carbohydrates throughout the workout
stretch
eat a snack immediately after exercise
2. The author describes proper nutrition and hydration as __________ performance.
A
B
C
D
crucial for
related to
unimportant for
somewhat helpful for
3. Which of the following conclusions about sports nutrition is supported by the
passage?
A Regardless of your activity level, you should eat about 2,000 calories every day
as a teenage girl.
B Hydrating before exercise is more important than hydrating during or after
exercise.
C Big Macs make a great source of protein and can provide you with the calories
you need to perform well.
D An athlete’s diet should include lean meats, vegetables, whole grains, and
fruits.
4. Read the following sentence: “If you head down that road, you may find yourself
feeling overly fatigued, dizzy, or light-headed.”
The word fatigued means
A
B
C
D
thirsty
exhausted
hungry
confused
5. What would another good title be for this passage?
A
B
C
D
Fuel for Performance
What to Eat
Diet and Recipes for Teenagers
The Importance of Hydration
1
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Questions: Surfer’s Up
6. What are some potential side effects of dehydration?
____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________
7. Why are a peanut butter and jelly sandwich or chicken breast with veggies good food
choices for after a workout?
____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________
8. The question below is an incomplete sentence. Choose the word that best completes
the sentence.
Athletes should eat a balanced diet of meats, vegetables, grains and fruits ________
they have the proper nutrition and energy to perform at a high level and recover
smoothly.
A
B
C
D
although
however
if
so
9. Answer the following questions based on the sentence below.
Michael Phelps consumes 12,000 calories daily, during his peak training time, because
he burns so many calories working out.
Who? Michael Phelps
(does) What? ___________________________________________________________
When? ________________________________________________________________
Why? _________________________________________________________________
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Questionss: Surfer’s Up
ections: Read the vocabularry word an
nd definition below to comple
ete questio
ons 10a,
Dire
10b
b, and 11.
cabulary Word:
W
scarf (scarf):: to eat qu
uickly.
Voc
a. Read th
he sentenc
ces below and unde
erline all fo
orms of th
he word sc
carf.
10a
I only
y had 10 minutes
m
until I need
ded to be at school,, so I quic
ckly scarfe
ed a piece
of toastt and ran out the do
oor.
1.
We sc
carfed ourr dinners and
a
then, after the fact, had stomach aches and
d felt
super full.
f
2.
3.
Nutrittionists an
nd doctors
s do not re
ecommend that peo
ople scarf down the
eir food.
We watched
w
as
s they scarfed their lunch, im
mpressed at
a how quickly they plowed
through
h the sand
dwiches.
4.
Beforre I knew it, I had scarfed
s
an
n entire ba
ag of chips
s while wa
atching an
n episode
of TV.
5.
10b
b. Which food
f
is eas
sier to sca
arf down?
ner of the hot dog eating
e
conttest ate 42 hot dogs in 15 minutes. Would you
11. The winn
ed his food
d?
say he scarfe
___
_________
________
_________
________
_________
________
_________
________
________
___
_________
________
_________
________
_________
________
_________
________
________
___
_________
________
_________
________
_________
________
_________
________
________
___
_________
________
_________
________
_________
________
_________
________
________
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Teacher Guide & Answers: The Body Shop
Teacher Guide & Answers
Passage Reading Level: Lexile 1120
Featured Text Structure: Descriptive – the writer explains, defines or illustrates a concept or topic
Passage Summary: “The Body Shop” article explains the importance of proper, balanced nutrition to
perform well athletically. It explains how understanding your body’s energy needs as well as what foods
and drinks can provide you with the proper nutrition will help improve athletic performance, as well as
overall health.
1. What is one of the best ways to prepare your body for the next workout?
A
B
C
D
remain properly hydrated
eat carbohydrates throughout the workout
stretch
eat a snack immediately after exercise
2. The author describes proper nutrition and hydration as __________ performance.
A
B
C
D
crucial for
related to
unimportant for
somewhat helpful for
3. Which of the following conclusions about sports nutrition is supported by the passage?
A
Regardless of your activity level, you should eat about 2,000 calories every day as a teenage
girl.
B Hydrating before exercise is more important than hydrating during or after exercise.
C Big Macs make a great source of protein and can provide you with the calories you need to
perform well.
D An athlete’s diet should include lean meats, vegetables, whole grains, and fruits.
4. Read the following sentence: “If you head down that road, you may find yourself feeling overly
fatigued, dizzy, or light-headed.”
The word fatigued means
A
B
C
D
thirsty
exhausted
hungry
confused
5. What would another good title be for this passage?
A
B
C
D
Fuel for Performance
What to Eat
Diet and Recipes for Teenagers
The Importance of Hydration
6. What are some potential side effects of dehydration?
Suggested answer: Lower energy, worse physical performance, and an impaired mental state and
thought process.
1
© 2012 ReadWorks®, Inc. All rights reserved.
Teacher Guide & Answers: The Body Shop
7. Why are a peanut butter and jelly sandwich or chicken breast with veggies good food choices for after a
workout?
Suggested answer: Because they’re high in protein content, and protein helps with muscle building and
muscle recovery.
8. The question below is an incomplete sentence. Choose the word that best completes the sentence.
Athletes should eat a balanced diet of meats, vegetables, grains and fruits ________ they have the proper
nutrition and energy to perform at a high level and recover smoothly.
A
B
C
D
although
however
if
so
9. Answer the following questions based on the sentence below.
Michael Phelps consumes 12,000 calories daily, during his peak training time, because he burns so many
calories working out.
Who? Michael Phelps
(does) What? consumes 12,000 calories daily
When? daily, during his peak training time
Why? because he burns so many calories working out
To the Teacher: ReadWorks recommends that you teach this vocabulary word to the whole class out loud
using the four steps listed below.
Vocabulary Word: scarf (scarf): to eat quickly.
Step 1: Introduce the word
a. Teacher writes the word on the board and divides it into syllables: (scarf)
b. Teacher says: “This word is scarf. What is the word?” [All students reply together out loud:
“scarfing.”]
Step 2: Provide a child-friendly definition
a. Teacher says: “Scarf is a slang term that means to eat quickly.”
b. Teacher says: “Scarf is usually used to indicate that a lot of food was eaten in a relatively short
period of time.”
c. Teacher says: “What is the word?” [All students reply together out loud: “scarf.”]
Step 3: Practice the word
Teacher provides examples and additional opportunities to repeat the word. Read the first sentence out
loud to your students. Begin reading it again and when you come to the vocabulary word prompt students
to say the vocabulary word out loud. Then, finish reading the sentence out loud to your students.
2
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Tea
acher Guide & Answers: The Body Shop
Dire
ections: Rea
ad the vocabulary word
d and definittion below to
t complete questions 10a,
1
10b, an
nd 11.
abulary Worrd: scarf (sc
carf): to eatt quickly.
Voca
s
below
b
and un
nderline all forms of the
e word scarrf.
10a. Read the sentences
I only had 10 min
nutes until I needed to be
b at school, so I quick
kly scarfed a piece of to
oast and ran
n
out the door.
d
1.
2.
We sca
arfed our dinners and then,
t
after the
t
fact, had
d stomach aches
a
and fe
elt super full.
3.
Nutritionists and doctors
d
do not
n recomm
mend that pe
eople scarf down
d
their food.
f
We wa
atched as th
hey scarfed their lunch, impressed at how quic
ckly they plo
owed throug
gh the
sandwich
hes.
4.
5.
Before
e I knew it, I had scarfe
ed an entire bag of chip
ps while wattching an ep
pisode of TV
V.
Step
p 4: Check for
f student understanding
t
Teacher: This step
p can be com
mpleted as a whole clas
ss activity orr as an inde
ependent pra
actice.
To the
t scarf dow
wn?
10b. Which food is easier to
d you say he
e scarfed his
s
11. The winnerr of the hot dog eating contest ate 42 hot dogs in 15 minutes. Would
food?
swer: Yes, because he ate a signifficant amount of food in
n a short pe
eriod of time
e.
Suggested ans
Sugges
sted Additio
onal Vocabullary: hydrattion
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