Nutrition Tips for Young Athletes. Nutrition Tips for Young Athletes. Nutrition and Performance It is important that young athletes eat well- balanced meals and remain hydrated in order to achieve optimal health and performance. My Pyramid Tracker provides an assessment of your food intake and physical activity level. The precise calorie and carbohydrate requirements will vary depending on the type, intensity, frequency and duration of exercise in which they engage. Carbohydrates. Carbohydrates provide the primary fuel for exercising muscles. It is essential that young athletes consume lots of complex carbohydrates (i. In addition, it is important to ensure that young athletes get the proper amount of carbohydrates before, during and after exercise to support optimal health and performance. Fellow Coaches, Parents and Athletes: You know how important nutrition is to health and performance. Your athletes spend too much time and effort trying to get better. Performance Nutrition for Teen Athletes. Search: Home Books/eBooks Brochures. How Much to Eat and When Before Exercise. Make sure your young athletes arrive to practice well- fed. They should eat a well- balanced meal that contains 7. A snack 3. 0 minutes prior to exercise may also be beneficial, particularly if an athlete was unable to consume an appropriate meal 2- 4 hours prior.
Performance Nutrition for Teen Athletes. Search: ACSM Products. ACSM DVDs & Conferences; ACSM Publications. A Guide to Eating for Sports. Teen athletes have unique nutrition needs. Your performance on game day will depend on the foods you've eaten over the past. THE RIGHT FUEL: TEEN ATHLETE NUTRITION. Attention Teen Athletes. Performance Nutrition for Teen Athletes DVD. ExRx.net > Store > Nutrition > Product: Translate. Susan Kundrat (Nutrition on the Move) 2008 US Price: $49.95. The snack should contain approximately 2. During Exercise. Consuming carbohydrates during exercise may be beneficial if: The exercise session is more than one hour. The exercise session is very intense. The athlete did not eat anything before exercise. After Exercise. Replacing carbohydrates that were used during exercise within 2 hours of completing the exercise session is essential for speeding recovery and preparing for the next athletic training period. The post- exercise meal should contain approximately 1. Keeping Kids Hydrated. A number of factors place young athletes at an increased risk for dehydration and various heat illnesses. First, the higher energy expenditure of young athletes means that they produce more metabolic heat. In addition, young athletes don't sweat as efficiently as older athletes and thus cannot cool their bodies as effectively. Finally, young athletes are not as diligent about drinking fluids and their body core temperature during dehydration tends to increase faster. For these reasons it is essential that young athletes be encouraged to drink frequently even when they are not thirsty. Research studies have shown that providing a cooled and flavored beverage produces greater fluid consumption among children and helps prevent dehydration. Parents should make sure that athletes arrive at practice sessions, games or competitions fully hydrated. Coaches should enforce drink “pauses” every 1. Parents, coaches and the athletes themselves should watch for the “warning signs of dehydration: ”Warning Signs of Dehydration. Thirst. Irritability. Headache. Weakness. Dizziness. Cramps. Nausea. Decreased performance Guidelines for Optimal Hydration The American College of Sports Medicine (ACSM) provides the following guidelines for the maintenance of optimal hydration: Before Exercise: 1. During Exercise: 4 - 6 full ounces Post Exercise: replace 2. NOTE: Your child has lots of beverage choices, but the best source of hydration is still good old fashioned water. The problem is getting your child to drink that much. If you can couple your hydration and nutrition efforts, eating snacks like bagels, trail mix, dried fruit, or pretzels will stimulate the athletes' thirst and encourage them to drink more. Alternatively, sports drinks like Gatorade are designed to stimulate thirst, so the athlete drinks more. Pre- and Post- Exercise Snacks for Young Athletes. Sandwich with lean meat, piece of fruit. Pasta with tomato sauce, whole grain bread, skim milk. Cereal with milk, piece of fruit, toast with honey. Bagel with peanut butter and honey, piece of fruit, skim milk. Food & Drink Ideas for the Team Cooler Bagels. Honey- Energy Bars. Breakfast bars. Crackers and peanut butter. Fresh fruit (e. g., bananas, grapes, apples) or dried fruit.
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