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Endurance nutrition for youth athletes

Endurance nutrition for youth athletes

Everyone is different, so get to Endurancs what works Turmeric in cooking for you. Relatively few sthletes that claim performance Endurance nutrition for youth athletes are supported by sound scientific evidence. Dress the rocket with vinegar and olive oil. en español: Guía de alimentación para deportistas. Foods with simple sugars include fruits, milk, vegetables, table sugar, candy, and soft drinks.

Endurance nutrition for youth athletes -

Teen athletes have different nutrition needs than their less-active peers. Athletes work out more, so they need extra calories to fuel both their sports performance and their growth. So what happens if teen athletes don't eat enough? Their bodies are less likely to achieve peak performance and may even break down muscles rather than build them.

Athletes who don't take in enough calories every day won't be as fast and as strong as they could be and might not maintain their weight. Teen athletes need extra fuel, so it's usually a bad idea to diet. Athletes in sports where there's a focus on weight — such as wrestling , swimming , dance, or gymnastics — might feel pressure to lose weight.

But drastically cutting back on calories can lead to growth problems and a higher risk of fractures and other injuries. If a coach, gym teacher, or teammate says that you need to go on a diet, talk to your doctor first or visit a dietitian who specializes in teen athletes.

If a health professional you trust agrees that it's safe to diet, they can work with you to create a healthy eating plan. When it comes to powering your game for the long haul, it's important to eat healthy, balanced meals and snacks to get the nutrients your body needs.

The MyPlate food guide can guide you on what kinds of foods and drinks to include in your diet. Besides getting the right amount of calories, teen athletes need a variety of nutrients from the foods they eat to keep performing at their best. These include vitamins and minerals.

Calcium and iron are two important minerals for athletes:. Athletes may need more protein than less-active teens, but most get plenty through a healthy diet. It's a myth that athletes need a huge daily intake of protein to build large, strong muscles.

Muscle growth comes from regular training and hard work. Good sources of protein are fish, lean meats and poultry, eggs, dairy, nuts, soy, and peanut butter. Carbohydrates are an excellent source of fuel. Cutting back on carbs or following low-carb diets isn't a good idea for athletes.

That's because restricting carbs can make you feel tired and worn out, which can hurt your performance. Good sources of carbs include fruits, vegetables, and grains.

Choose whole grains such as brown rice, oatmeal, whole-wheat bread more often than processed options like white rice and white bread. Whole grains provide the energy athletes need and the fiber and other nutrients to keep them healthy. Sugary carbs such as candy bars or sodas don't contain any of the other nutrients you need.

And eating candy bars or other sugary snacks just before practice or competition can give athletes a quick burst of energy, but then leave them to "crash" or run out of energy before they've finished working out.

Everyone needs some fat each day, and this is extra true for athletes. That's because active muscles quickly burn through carbs and need fats for long-lasting energy. Like carbs, not all fats are created equal. Choose healthier fats, such as the unsaturated fat found in most vegetable oils, fish, and nuts and seeds.

Limit trans fat like partially hydrogenated oils and saturated fat, found in fatty meat and dairy products like whole milk, cheese, and butter. Choosing when to eat fats is also important for athletes. Fatty foods can slow digestion, so it's a good idea to avoid eating them for a few hours before exercising.

Sports supplements promise to improve sports performance. But few have proved to help, and some may do harm. Anabolic steroids can seriously mess with a person's hormones , causing unwanted side effects like testicular shrinkage and baldness in guys and facial hair growth in girls.

Steroids can cause mental health problems, including depression and serious mood swings. Some supplements contain hormones related to testosterone, such as DHEA dehydroepiandrosterone. These can have similar side effects to anabolic steroids.

Other sports supplements like creatine have not been tested in people younger than So the risks of taking them are not yet known.

Salt tablets are another supplement to watch out for. People take them to avoid dehydration, but salt tablets can actually lead to dehydration and must be taken with plenty of water. Too much salt can cause nausea, vomiting, cramps, and diarrhea and may damage the stomach lining.

In general, you are better off drinking fluids to stay hydrated. Usually, you can make up for any salt lost in sweat with sports drinks or foods you eat before, during, and after exercise.

Speaking of dehydration , water is as important to unlocking your game power as food. When you sweat during exercise, it's easy to become overheated, headachy, and worn out — especially in hot or humid weather.

Topic Specificity of the woman. Nutrition and Performance in Sport Christophe Hausswirth. Chapter 4. Nutrition and specific sport populations.

Search inside the book. Table of contents. Cite Share. Cited by. information page reviewed by. The young athlete Christophe Hausswirth , Véronique Rousseau , Amélie Fosse , Axel Heulin , Yann Le Meur , Eve Tiollier and École Lenôtre.

Text Author s. Full text. Is there any difference between young and adult athletes in terms of nutritional approach?

What strategies can be used to educate young athletes on nutrition? Photo credit: Fotolia 5 — Repeat messages: before and after each training session, basic nutritional principles should be repeated so that young athletes integrate them as quickly as possible.

How important is nutrition for growth? Are iron and calcium important for growth in young athletes? With regard to hydration, is there any difference between young and adult athletes? Practical applications 1. Hydration advice Remember: drink a lot of water throughout the day and before you feel thirsty See Fact sheet No.

Dealing with fatty, salty, sweet foods and alcoholic drinks 4. Meal composition 5. Further advice Recipe Free-range chicken burger with Mediterranean vegetables Photo credit: Thibaut Ruggeri. Author s Christophe Hausswirth. By the same author Avant-propos in Améliorer sa récupération en sport , , Foreword in Nutrition and Performance in Sport , , Avant-propos in Nutrition et performance en sport : la science au bout de la fourchette , , All texts.

Véronique Rousseau. By the same author Thème 1. La récupération énergétique in Nutrition et performance en sport : la science au bout de la fourchette , , Thème 2. La compétition in Nutrition et performance en sport : la science au bout de la fourchette , , All texts.

Amélie Fosse. Axel Heulin. Sports Traumatology Centre, Puteaux, France. Yann Le Meur. By the same author Thème 3. Eve Tiollier. École Lenôtre. By the same author Topic 2.

Altitude in Nutrition and Performance in Sport , , Topic 3. Competition in Nutrition and Performance in Sport , , Topic 1. Energy recovery in Nutrition and Performance in Sport , , All texts. Read Open Access. Freemium Recommend to your library for acquisition. Nutrition and Performance in Sport Science at the Tip of the Fork Christophe Hausswirth ed.

Buy Print version INSEP-Éditions placedeslibraires. fr leslibraires. fr amazon. Nutrition and Performance in Sport Science at the Tip of the Fork. Electronic reference of the chapter Format OpenEdition APA MLA. The young athlete In: Nutrition and Performance in Sport: Science at the Tip of the Fork [online].

Paris: INSEP-Éditions, generated 15 février ISBN: Hausswirth, C. In Hausswirth, C. Hausswirth, Christophe, et al.. Hausswirth, Christophe. Nutrition and Performance in Sport: Science at the Tip of the Fork.

Paris: INSEP-Éditions, Electronic reference of the book Format OpenEdition APA MLA. New edition [online]. Hausswirth, Christophe, ed. Christophe Hausswirth , Véronique Rousseau , Amélie Fosse et al.

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Athletes should be encouraged to develop Speed optimization services eating habits fo an early age. Coaches should also remember that during adolescence, young athletes have Endurance nutrition for youth athletes desire nugrition increasing independence Nutrition plans for injury prevention choosing and preparing their food. Ehdurance instance, in young people, thermoregulation mechanisms are less efficient than in adults, and they must therefore pay particular attention to their environment, types of activity, clothing and hydration to avoid hyperthermia or hypothermia. It is also important to refrain from terms indicating obligations. In addition, information about antioxidants should be provided, explaining why these elements are important for their training and indicating which foods are good sources.

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