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Winning Nutrition for Young Athletes
Copyright (c) 2009 Neal Spruce
Nutrition makes a difference
Optimal performance Athletics food and nutrient needs adapting to each athlete's sport, training schedule and individual needs. Many athletes, especially younger ones, typically gravitate toward eating patterns that can significantly reduce their chances of achieving peak performance. The basics of nutrition results discussed here, so developing your athlete can feel and perform your best.
Energy is the Foundation for Success
Intake daily calories for every young athlete should provide enough energy for growth and development, optimal performance and all activities. To the Like a high performance car using a special blend of gasoline to achieve peak performance, athletes also require the right mix of fuel (carbohydrates, proteins and fats) to perform optimally. Therefore, the "mix" of fuel and timing of meals and snacks are crucial to maximizing the potential performance. daily calorie requirements will be different for each athlete, but general recommendations are:
– Girls aged 9-13 Active: about 2,070 calories per day
– Boys aged 9-13 Active: about 2,279 calories per day
– Active girls 14-18 years: about of 2368 calories per day
– Boys aged 14-18 Active: about 3152 calories per day
– The very active children and adolescents may need more especially during the growth period
Carbohydrates – the main energy source
Carbohydrates that break down quickly blood sugar (glucose) is mainly the body and preferred energy source. The nervous system, brain and muscles are largely fueled by glucose. To maintain a sustained level of energy, you need a steady supply of carbohydrates. Insufficient intake of carbohydrates leads to low energy, fatigue and impaired performance. The management of the amounts, types and timing of this nutrient is needed to fill and refill the main "gas tanks." Key carbohydrate guidelines are listed here:
– Carbohydrates should make up about 60 percent of your child's diet.
– Starches and grains (Bread, pasta, rice, potatoes, etc) should be eaten at each meal of the day to provide a source of sustainable energy. main meals should be eaten three or four hours apart.
– Carbohydrates such as fruits, energy bars and smoothies, and sports drinks are ideal for quick refueling activity before and immediately after exercise to optimize recovery.
– Depending on the sport, the athlete should consume each time 3 than 4,5 grams of carbohydrates per kilo of body weight per day.
Proteins – the building blocks of muscles and other body tissues are made of protein. Although protein contains the same amount of energy as carbohydrates, its main function is the growth and repair of these tissues. The protein is a cleaner energy source efficient for the body than carbohydrates, so little of the protein in your diet is used to meet this need unless you are not getting enough carbohydrates Carbon or if you're really pushing the limits of your body. As you can see here, the protein metabolizes energy instead of building new tissue. Food quantities carbohydrates adequate protein to build parts and repair tissue and prevents the loss of lean tissue. General recommendations of the protein are listed below.
– Protein should recover about 15 to 20 percent of total daily calories than most people, including children and adolescents meet with a typical diet.
– The daily protein requirement in sedentary young people aged 9-18 is approximately 0.35 grams per kilo of body weight per day for proper growth and repair. However, active adults, children and teens need more protein – up to 1 gram per pound of body weight per day.
– Lean meats, skinless poultry, fish, eggs and soy products are an excellent source of protein. Other sources include beans, nuts and dairy products low in fat.
Fats – The Council of the unlimited energy source
Dietary fats are essential to health because they help provide vitamins, minerals and nutrients needed for normal growth and functioning. However, most people more than enough fat in your diet. In addition, fat is not the main source of energy during exercise and body reserves are not depleted during exercise. This means that the consumption of fat per day is less important than the hydrates carbon and protein. In fact, this leads to fatigue – or what athletes call "bonking" – is the depletion of carbohydrates. You will find the guidelines fat intake to below:
– Fat should constitute approximately 25 percent% of the diet of the young athlete.
– The majority of fat intake, automatically come from protein foods like meat, fish, milk and other dairy products.
– Good sources of healthy fats are fish oil olive oil, canola oil and nuts.
Summary
Based on the sport, the goal of performance nutrition is eating carbohydrates, proteins and fats ideals and in quantities adequate time to allow the young athlete to perform at a high level and maintain normal growth and development patterns. By keeping the intake protein in the right range to meet the growth and repair, the young athlete can consume carbohydrate as needed to keep filling the main "Gas tanks" and leave the rest of calories from dietary fats. For more information, see adequate hydration, charge the Power Systems and pre-and post-training meal and snack.
References –
1. Institute of Medicine of the National Academies. Dietary Reference Intakes (DRI): The values energy for active people. Washington DC, 2002. The National Academies Press.
2. Petrie HJ, Stover EA, Horswill CA. Nutritional concerns for the child and adolescent competitor. Nutrition. 2004 Jul-Aug; 20 (7-8) :620-31. Review.
3. McArdle WD, Katch FI, Katch, VL. Sports Nutrition and Exercise. Maryland: Lippincott Williams & Wilkins;
4. 1999. p. 15.
5. Burke LM, Kiens B, Ivy JL. Carbohydrates and fat for training and recovery. J Sports Sci. 2004 Jan; 22 (1) :15-30. Review.
6. Haff GG. "Carbohydrates." Fundamentals of Sports Nutrition and Supplements. Ed Antonio J, et al. New Jersey: Human Press 2007. 298.
7. RJ Maughan, LM Burke. Sports nutrition. Malden, MA: Blackwell Science, 2002
8. VB Unnithan, S. Goulopoulou Nutrition for the pediatric athlete. Curr Sports Med Rep. 2004 Aug, 3 (4) :206-11.
9. Ziegenfuss TN, J. Landis' protein. " Fundamentals of Sports Nutrition and Supplements. Ed Antonio J, et al. New Jersey: Human Press, 2007. 256.
10. Committee on Nutrition, American Academy of Pediatrics. Pediatric Nutrition Handbook, 3rd ed. Elk Grove, IL: American Academy of Pediatrics, 1993
About the Author
Neal Spruce is chairman of the board for the prestigious National Academy of Sports Medicine (NASM) and founder dotFIT, LLC. Neal is a fitness specialist, author, licensed teacher, researcher, bodybuilding champion, personal fitness consultant and speaker. dotFIT is the leader in online fitness and weight loss programs.