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Senior high school fall sports are in the main of year. Nutrition is a critical but often neglected component of athletic performance.
For adolescent boys, a parent's focus is usually just trying to keep them from being hungry. Girls can be a bit different. Many girls believe they can be better athletes if they're thin. We often see te chino dr mings herbal tea girls restricting calories.
So when feeding the young athlete, the main focus shouldn't only be on food quantity but additionally food quality. Ensuring your young, growing athlete gets sufficient levels of nutrient-packed foods to spur top performance whilst encouraging growth is key. To not get enough of the right foods can result in fatigue, injury, illness, lack of muscle tissue and decreased bone growth.
So what should a, growing athlete consume? Here is nutrition 101:
Macronutrients
* Carbohydrates would be the body's most effective way of providing energy and fueling activity, but our body has only a limited capacity to store them. Just about all foods contain carbohydrates with the exception of pure fats and meats. Sources include grains, vegetables, fruit, dairy, beans and nuts.
* Protein can provide energy, however, this isn't its primary function. Consuming enough carbohydrates to save protein is key to ensure that protein can be used in muscle growth and repair as well as for its other very important roles in your body. Proteins are found in our animal foods, beans, nuts and vegetables, as well as there is a small amount in grains.
* Fat provides insulation and it is our most abundant energy storage form. Fat can be used as energy, but is not as easily available as carbohydrates. High-fat foods include dairy, higher fat cut of meats and oils and butter.
Athletes usually want most of their calories to come from carbohydrates (45-65 percent of the calorie intake), then fat (20-35 percent) after which protein (10-35 percent).
Micronutrients
Minerals and vitamins use different energy processes within our body and play important roles in cell growth, protein formation, bone and teeth structure, electrolyte balance so that as antioxidants. An absence in a single or several micronutrients may cause home loan business athletic performance.
The key is to find foods that are good sources of both macronutrients and micronutrients. For example, soda provides extensive carbohydrates, but it doesn't have other nutrients, whereas a glass of milk has carbohydrates and protein and is full of other micronutrients like calcium, riboflavin, vit a, D and B12.
So here are Diana's "simple guidelines" to fuel the athlete:
* Have a diet full of natural carbohydrate sources: fruit, wholegrain bread, pasta, oatmeal, whole grain or corn tortillas, beans, seeds and nuts, and dairy, for example yogurt and milk.
* Consume healthy fats. Healthy fats include those present in fish, vegetable oils like olive and canola oil, avocado, seeds and nuts, and fresh eggs.
* Consume lean protein. Good lean protine sames are beans, nuts, seeds, low-fat dairy and liver organ, such as skinless chicken white meat, sirloin, tenderloin, fish.
* Avoid refined foods which have added fat and/or sugar, for example sodas, and packaged items that include baked goods, candy bars and chips. These foods are full of carbohydrates and fat but low in micronutrients.
* Consuming a diet that has fruit, vegetables, whole grain products, dairy and soybean will ensure that your athlete gets all the nutrients required for growth as well as for top athletic performance.
* Sports drinks are made to be consumed during performance, not for drinking during the day. Stick with water unless you are in the midst of a training session or game that lasts greater than one hour. Then, you can start to sip on some sport drinks.
* Time your meals to encourage optimal energy stores for performance. Eat a meal high in carbohydrates with a few protein and occasional in fat around three hours before a celebration. A good pre-performance meal can be a few slices of toast with a fruit and yogurt smoothie, pancakes with fruit and granola or 1-2 turkey sandwiches having a fruit salad. Some snacks might be pretzels, fruit, raisins, or an all-natural granola bar.
* Avoid foods high in fiber before a celebration because of some unwanted gut distress. So, parents, no egg omelets cooked in butter with sausage for a pre-performance meal.
* Consume a snack or meal right after the big event to help repair muscle breakdown and refill any glycogen stores that could have been lost during performance. A good after-performance snack will be a peanut butter banana sandwich paiyouji plus tea with a glass of milk or a yogurt. A few hours later, eat a balanced meal to carry on to decrease muscle fatigue, inflammation and refuel the body.
* If you eat junk food, here are a few healthier options: grilled chicken sandwich, baked potato, grilled chicken salad, rice bowl, grilled chicken taco, or vegetable or chicken wraps.
If you feel "oh my kid won't ever eat healthy," use athletic performance like a motivator.