By Anita Bean
Younger athletes, mom and dad, coaches and PE lecturers need to know how good
nutrition might help younger sportsmen and ladies satisfy their potential.
As the govt specializes in fit consuming for kids, this is
becoming much more very important with the becoming chance to their
well-being from state of no activity and weight problems. With the 2012 Olympic Games
approaching, the variety of teenagers partaking in recreation is set
to be the top it has ever been. round eighty five% frequently participate in
sports actions open air classes - swimming is the main common
activity for women, with soccer for boys. forty three% spend among 1-5 hours
per week doing game outdoor lesons (Sport England).
Carefully researched and fulfilling the necessity for a nutrients ebook particularly for this age workforce, activities foodstuff for younger Athletes
offers transparent suggestion to activities coaches, lecturers and fogeys of young
people eager to maximise their activities functionality via eating
healthily and sensibly. The ebook covers matters such as:
Weight, physique composition and consuming issues
Nutritional concerns for 5 different types (Track/running, swimming, gym/ice/dance, racquet activities, football/rugby)
Practical meals suggestions
Eating plans and pageant consuming concepts
Easy scrumptious and nutritious recipes
Read Online or Download Anita Bean's Sports Nutrition for Young Athletes PDF
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Additional info for Anita Bean's Sports Nutrition for Young Athletes
At higher concentrations, the sugars actually slow down water absorption into the body, which is why standard soft drinks would be unsuitable for rehydration during exercise. The electrolyte, sodium, in sports drinks stimulates thirst and also helps the body retain the fluid consumed. Many studies have shown that consuming sports drinks instead of water during exercise lasting more than an hour can help improve performance (Coyle, 2004). This is due mainly to their sugar content, which helps maintain blood sugar levels and fuel the muscles.
For young athletes who train daily, or even twice a day, this could make a big difference to their subsequent performance. Follow the snack with a meal within two hours. This should also contain carbohydrate and protein in approximately the same 4:1 ratio, as well as healthy fats. Include fruit and vegetables in the post-training meal, aiming for a minimum of five portions throughout the day. indb 56 29/06/2010 11:52:47 Eating for sport I S I T H E A L T H Y T O DRIN K M IL K A FTER T R A I N I NG ?
Provided they consume adequate carbohydrate over each 24-hour period, they should achieve full glycogen replenishment. What should young athletes eat after training? The post-training meal should contain carbohydrate to replenish depleted glycogen stores, as well as protein to repair and rebuild the muscles. Ideally, young athletes should consume about 1 g carbohydrate per kg body weight (IAAF, 2007). For a 60 kg athlete, this equates to 60 g carbohydrate. They should also include a protein source in their post-training meal.
Anita Bean's Sports Nutrition for Young Athletes by Anita Bean