American Pole Vaulter Jennifer Suhr Clinches The Gold

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Jennifer Suhr

Jennifer Suhr pole vaulted her way to the gold in an impressive standoff with defending champion Yelena Isinbayeva . One thing is for sure though, that a pole vaulting winner needs hours of dedicated practice and a well balanced diet.  Additionally extreme levels of fitness and stamina  are required which can be possible only if the intake of essential nutrients is sufficient and balanced. This blog looks at the nutrition guidelines that pole vault medalists such as Jennifer Suhr need to follow for success.

 

 


A High Calorie, Balanced Diet For A Pole Vaulter

 

Food Pyramid

Pole vaulting burns about 100 calories every 15 minutes and it is necessary that sufficient energy is taken by the athlete in the form of food that is consumed. Carbohydrates, proteins and fats are calories contributors and are adequately present in a well planned diet. Additionally, female athletes have to concentrate on getting high amounts of calcium and iron for good health and performance in the game.

 


Ideal Diet For An Olympian Pole Vaulter

 

Rice

  • Carbohydrates- The majority of the calories need to be from carbohydrates, as it helps to fuel the muscles which play an important role in pole vaulting. The key is to get the right amount of carbohydrates from complex sources which consist of whole cereals and their products. The carbohydrate intake should be planned corresponding to the daily physical activity levels and any excess should be avoided. This is because too many unused calories from the extra carbs will simply lead to weight gain and can hinder speed and performance.

 

Beans

  • Proteins- A diet that has moderate amounts of good quality protein such as lean meat, poultry and dairy is preferred. Beans and lentils can also be included on a daily basis. The diet should consist of 10 % – 20 % of high biological value proteins.

 

Olive oil

  • Fats- The lower the fat intake, the better it is for the athlete as it helps to maintain a healthy body weight. However, it is not advisable to go on a fat free diet as small amounts of fats are needed to maintain good health. Olive, canola and groundnut oils are some examples of good sources of fats.

 

Tofu with greens

  • Calcium And Iron- They are needed for good bone density and immune status and are indispensable in the diet of a female athlete. According to studies, many athletes are deficient in these 2 vital nutrients, which can make or break their sports performance. The good sources of calcium in the diet are low fat dairy products, fish that are eaten with their bones and calcium fortified orange juice. 1000 mg of calcium is the recommended daily requirement for a female pole vaulter. Iron can be found in dark green leafy vegetables, fruits such as watermelon, lean red meat and beans and lentils. The daily requirements of this mineral is a 40 mg a day. Both the above minerals can also be obtained from dietary supplements if there is a deficiency or dietary intake is insufficient.

 


Jennifer Suhr's Diet Plan

 

 

  •  She was diagnosed with celiac disease in 2011, a condition where an individual develops an intolerance to gluten. She has since then changed her menu and now follows an exclusive gluten free diet. This has helped her get rid of symptoms like cramps and fatigue and concentrate and preform much better at her game.

Bread

  • Even processed foods such as breads and biscuits are chosen with great care. She eats only gluten free breads and other baked goodies. She avoids foods like pastas and pizzas which most athletes depend on for their intake of carbohydrates and calories.

 

Fruits

  • She eats plenty of fruits and vegetables which are rich in antioxidants and also a good source of complex carbohydrates. They also provide the body with vitamins, minerals and fiber.

 

Fish

  • She eats plenty of salmon and steak which provide her with high quality amino acids and the mineral iron. The fish in addition is rich in omega 3 fatty acids which have powerful anti-inflammatory properties and reduce joint stiffness and pain.

 

Jennifer Suhr fought like a winner to clinch the Olympics gold which was a marvelous feat. The change in her diet and her never say die attitude supported her all the way.

 

Image Credit zimbioifood.tviemsdelaguilav

 

 

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