The Teenage Athlete Diet Plan | STACK
These are some of the best foods you can eat as an athlete, the ones that improve Some athletes like poached eggs, toast, and juice as a light pre-meet meal. . For example, the glycogen stored in liver and muscle cells is used for energy. Eating a well-balanced meal before a competition helps give an athlete the essential vitamins and minerals Pre-Event Example Meal ( hours before). Care guide for Pre-competition Meals for Athletes. Includes: possible For example, if you weigh pounds, your weight in kilograms is If you multiply
Six to eight ounces of fluid taken every fifteen to twenty minutes during strenuous activity is about right for most athletes. There are many different commercial sports drinks available.
Pre-competition Meals for Athletes
They contain varying kinds and amounts of sugars and electrolytes. Whether they offer advantages over plain water depends on the situation. Many times, plain water is all that an athlete needs. When activities last an hour or more, however, some sport drinks may offer advantages both for carbohydrate and electrolyte replacement. Water is a basic necessity for all life.HIGH PROTEIN VEGAN MEAL PREP - @avantgardevegan by Gaz Oakley
Without it, life can't exist. Even when water is limited, living organisms suffer. You are no exception. For young athletes like yourself, not enough water means you can't do your best. It can even cause serious health problems.
Our blood circulates like an ocean within us. The water in blood helps carry nutrients and energy to our body cells. It also carries waste products away from our cells for excretion from our body.
- Tips from the Athletic Training Room: Pre-Event & Post-Event Meals
- Feeding Your Child Athlete
- Event-Specific Track & Field Nutrition
Water helps regulate our body temperature, too--an important factor for all of us. As a young athlete, you have a special need for water. Remember to drink plenty of fluids, even if you aren't thirsty. A track athlete in training needs at least 2 liters of water a day!! Keep your fluid levels up! When you participate in a sport like track, you burn a lot of food energy called calories.
Some of that unleashed energy powers muscles. But some of that energy is released as heat.
Tips from the Athletic Training Room: Pre-Event & Post-Event Meals | Towson Sports Medicine
Water keeps you from overheating. Sweating and evaporation from the skin cools you down. However, water is lost in the cooling process.
That can be dangerous if the water is not replenished. If you run low on water, your body can overheat, like a car that is low on cooling fluid. Losing just two percent of the body's water can hurt performance. A five percent loss can cause heat exhaustion.
A seven percent to ten percent loss can result in heat stroke and death. Young athletes have a lot of growing to do. New muscle tissue must be made.
Bones need to grow rapidly. And with all of the physical activity, some tissues need to be repaired. All of this metabolic activity requires an abundance of nutrients and energy carried to body tissues and waste products carried away. Water allows all of this to happen. Water is vital for your body's growth, repair, and physical activity. Protein helps build and repair muscles, and most kids get plenty of it through a balanced diet.
The Teenage Athlete Diet Plan
Protein-rich foods include fish, lean meat and poultry, dairy products, beans, nuts, and soy products. Too much protein can lead to dehydration and calcium loss. Carbs provide energy for the body. Some diet plans have urged weight-conscious adults to steer clear of carbs, but for a young athlete they're an important source of fuel.
When you're choosing carbs, look for whole-grain foods like whole-wheat pasta, brown rice, whole-grain bread and cereal, and plenty of fruits and vegetables. It's important for young athletes to drink plenty of fluids to prevent dehydration, which can zap strength, energy, and coordination and lead to heat-related illness.
Even mild dehydration can affect athletic performance. It's important to drink afterward to restore fluid lost through sweat. Sports drinks are designed to provide energy and replace electrolytes — such as sodium and potassium — that athletes lose in sweat.
They can be a good choice for kids who participate in strenuous physical activity for more than 1 hour, because after exercising for 60 to 90 minutes, the body has used up its readily available sources of energy. Sports drinks are also a good alternative for kids who participate in sports but won't drink enough water. Diluted juice is another option, but avoid sugary drinks and carbonated beverages that can upset the stomach.
The bottom line is that for most young athletes, water is the best choice for hydration. After the activity, carbohydrates and electrolytes can be replenished.
Pressures Facing Athletes Some school-age athletes face unique pressures involving nutrition and body weight. Eat a large meal at least 3 to 4 hours before a competition to give your body time to digest the food. If you cannot eat a meal 3 to 4 hours before the competition, eat a light meal or snack. The amount of time it takes for your body to digest food is as follows: Eat foods that you like and that you usually eat.
New foods may cause stomach problems, such as diarrhea or stomach cramps. Your precompetition meal should be high in carbohydrates and fluids. Carbohydrates include bread and bread products, rice, pasta, and some vegetables, such as potatoes. Your meal should also be low in fat and protein.
Event-Specific Track & Field Nutrition | STACK
Foods that are high in fat or protein take longer to digest than carbohydrates. It may take 5 to 6 hours to digest a meal that is high in fat and protein.
How many carbohydrates should I have in my precompetition meal? Four hours before your event, eat 4 grams of carbohydrates for each kilogram of your weight. To figure out your weight in kilograms, divide your weight in pounds by 2. For example, if you weigh pounds, your weight in kilograms is If you multiply 59 by 4, you would need about grams of carbohydrates in your precompetition meal. Two to 3 hours before your event, eat 2 to 3 grams of carbohydrates for each kilogram of your weight.