ALABAMA A&M and AUBURN UNIVERSITIES

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QUICK FIXES TO FUEL FITNESS

AUBURN, Sept. 18---There's no single food that can turn athletes or physically active people into "supermen" or "superwomen" but some foods fuel your fitness performance better than others.

These "quick fix" foods include bananas, low-fat milk or yogurt, oranges, broccoli, potatoes, whole grain breads, bagels and crackers, fortified cereal, extra lean roast beef, tuna, past with tomato sauce and even thick crust pizza, says Dr. Bob Keith, Extension nutritionist with the Alabama Cooperative Extension System.

Bananas are full of carbohydrates which fuel the muscles, potassium, which helps replace sweat losses, and fiber, which aids in digestion. Eat bananas by themselves, sliced on cold cereal, cooked into oatmeal, sliced on peanut butter sandwiches, or sliced into chunks and frozen, Keith says. Placing bananas in the refrigerator helps keep them from becoming overripe. The skin will turn black but the fruit remains firm.

Dairy foods are some of the best sources of calcium and protein, says Keith. Calcium helps build and maintain strong bones and protein is important for building muscle. Keith suggests eating dairy foods with each meal.

Oranges, orange juice and other citrus fruits provide vitamin C, folic acid and potassium. One 6 ounce glass of fresh or frozen concentrate orange juice provides all of the recommended daily allowance for vitamin C.

Broccoli (fresh or frozen) and other dark green vegetables give the body a vitamin and mineral boost. One stalk (1/2 cup) of cooked broccoli contains the daily recommended amount of vitamin C, lots of beta-carotene, calcium, magnesium and numerous other vitamins and minerals. Even if you're not much of a vegetable eater, eating lots of broccoli (raw, steamed, microwaved, stir-fried or raw, will help your body stockpile nutrients.

Another quick fix choice is potatoes. Whether, baked, microwaved or boiled, potatoes have more nutrients than plain rice or pasta, especially if you eat the skin which is high in fiber and vitamin C.

Potato bars have grown in popularity in recent years because of the wide variety of toppings available for baked potatoes. Instead of topping a baked potato with butter or sour cream, top it with salsa, yogurt, low-fat cottage cheese, low-fat salad dressing, baked beans, broccoli, cooked vegetables or fat free sour cream. Some potato bars have baked or grilled chicken or lean beef strips.

Keith says grain-based foods should be the foundation ofdiets of sports oriented people. Whole grains provide fiber, potassium and trace nutrients. Grains and cereals also are an excellent source of carbohydrates which help fuel muscles. When cereals are fortified they provide even more nutrients, especially iron.

Extra lean roast beef is an important source of iron and zinc for athletes. These two minerals help the body heal. While, beef sometimes gets a bad rap today, Keith says, when its lean and eaten as a side dish rather than the main dish of a meal, its good for you.

To boost protein intake, eat tuna (with no mayonnaise). A standard can (6.5 ounces) of tuna provides 40 grams of protein. Add flaked tuna to spaghetti sauce, salads, potatoes and pasta. It's a quick, easy and low-fat source of protein.

Pasta with tomato sauce is another good carbohydrate source and provides muscle fuel needed for stamina and endurance. Tomato sauce added to pasta contributes beta-carotene, potassium and other needed vitamins and minerals to help the body run smoothly.

Another quick fix meal for athletes is thick crust pizza. It is much better for you than a high-fat burger and fries.

However, the trick is to not add extra cheese and meat toppings. Instead, add extra crust topped with vegetables such as broccoli, spinach or green peppers. The crust provides carbohydrates, the vegetables provide vitamins and minerals and the cheese providesprotein and calcium.

Keith says most pizza is made with low-fat cheese but some of it separates during cooking. Blotting the grease off the top of the pizza with napkins reduces fat content.

The key to quick fueling of the body is to eat a variety of foods to create a high-quality sports diet, says Keith. Eat foods that are rich sources of vitamins and minerals, called powerhouse foods. Knowing which foods to choose will help fuel your body with premium nutrition for good health and top performance.

Some of these "powerhouse" foods include: apricots, cantaloupe, carrots, sweet potato, winter squash, stawberries, wheat germ, beans (black, kidney or navy), fish, lentils and tofu.