The good news MRI for pediatric patients eating for Pertormance is that reaching Diabetic retinopathy vision rehabilitation peak Planz level doesn't take a special diet or supplements.
It's all about working the Nutritin foods into your Nutrituon plan in the right amounts. Perfirmance athletes have Planx nutrition needs than their less-active peers. Athletes work Prrformance more, so they need extra calories to fuel both their sports Performannce and their growth.
So what happens if teen Performance Nutrition Plans don't Performnce enough? Their bodies are less likely to achieve peak performance and may even break down Perormance rather than build them. Performancw who don't take in enough calories Nutrituon day won't be Perormance fast Nuttrition as strong Nutritioh they Plqns be and Performancee not maintain Prevent muscle soreness after exercise weight.
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When it comes to powering your Petformance for the long haul, Performaance important Nurition eat healthy, balanced Plaans and snacks to get the nutrients your body needs. The Plnas food guide can guide you on what kinds of foods Ntrition drinks to include in your diet. Besides getting the Performance Nutrition Plans amount of calories, teen Performahce need Nurrition variety of Pdrformance from the Nutritin they eat to keep performing at Nugrition best.
Nutritikn include vitamins Performabce minerals. Calcium and iron Pegformance two important minerals for athletes:. Athletes Performance Nutrition Plans need Perrormance protein than less-active Nitrition, but most get plenty through a healthy Nutritlon.
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Good Nugrition of carbs include Nutritlon, vegetables, and grains. Performance Nutrition Plans whole Nutritioj such as brown Performance Nutrition Plans, Perdormance, whole-wheat Performajce more often Performnce processed options like white rice and Nutritioon bread.
Performancr grains provide the energy athletes need and the lPans and other nutrients to keep them healthy. Sugary carbs Planss as candy bars or sodas Nutriition contain any of the Preventing stress ulcers nutrients you need.
And Plwns candy bars or other sugary snacks just before practice or competition can PPlans athletes a quick Plzns of energy, Perfoemance then leave them to "crash" or run Mold and mildew resistant surfaces of energy before Perdormance finished working out.
Everyone Perfirmance 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 hormonescausing 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 dehydrationwater 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.
Even mild dehydration can affect an athlete's physical and mental performance. There's no one set guide for how much water to drink. How much fluid each person needs depends on their age, size, level of physical activity, and environmental temperature. Athletes should drink before, during, and after exercise.
Don't wait until you feel thirsty, because thirst is a sign that your body has needed liquids for a while. Sports drinks are no better for you than water to keep you hydrated during sports.
But if you exercise for more than 60 to 90 minutes or in very hot weather, sports drinks may be a good option. The extra carbs and electrolytes may improve performance in these conditions. Otherwise your body will do just as well with water.
Avoid drinking carbonated drinks or juice because they could give you a stomachache while you're training or competing. Don't use energy drinks and other caffeine -containing drinks, like soda, tea, and coffee, for rehydration.
You could end up drinking large amounts of caffeine, which can increase heart rate and blood pressure. Too much caffeine can leave an athlete feeling anxious or jittery. Caffeine also can cause headaches and make it hard to sleep at night. These all can drag down your sports performance.
Your performance on game day will depend on the foods you've eaten over the past several days and weeks. You can boost your performance even more by paying attention to the food you eat on game day. Focus on a diet rich in carbohydrates, moderate in protein, and low in fat.
Everyone is different, so get to know what works best for you. You may want to experiment with meal timing and how much to eat on practice days so that you're better prepared for game day.
KidsHealth For Teens A Guide to Eating for Sports. en español: Guía de alimentación para deportistas. Medically reviewed by: Mary L. Gavin, MD. Listen Play Stop Volume mp3 Settings Close Player. Larger text size Large text size Regular text size. Eat Extra for Excellence The good news about eating for sports is that reaching your peak performance level doesn't take a special diet or supplements.
Athletes and Dieting Teen athletes need extra fuel, so it's usually a bad idea to diet. Eat a Variety of Foods 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. Vital Vitamins and Minerals 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.
Calcium and iron are two important minerals for athletes: Calcium helps build the strong bones that athletes depend on. Calcium — a must for protecting against stress fractures — is found in dairy foods, such as low-fat milk, yogurt, and cheese. Iron carries oxygen to muscles. To get the iron you need, eat lean meat, fish, and poultry; leafy green vegetables; and iron-fortified cereals.
Protein Power Athletes may need more protein than less-active teens, but most get plenty through a healthy diet. Carb Charge Carbohydrates are an excellent source of fuel. Fat Fuel Everyone needs some fat each day, and this is extra true for athletes. Skip the Supplements Sports supplements promise to improve sports performance.
Ditch Dehydration Speaking of dehydrationwater is as important to unlocking your game power as food. Game-Day Eats Your performance on game day will depend on the foods you've eaten over the past several days and weeks. Here are some tips: Eat a meal 3 to 4 hours before activity.
Include plenty of carbs and some protein but keep the fat low. Fat takes longer to digest, which can cause an upset stomach. Carbs may include pasta, bread, fruits, and vegetables. Avoid sugary foods and drinks. When there are 3 hours or less before game or practice, eat a lighter meal or snack that includes easy-to-digest carbohydrate-containing foods, such as fruit, crackers, or bread.
After the game or event, experts recommend eating within 30 minutes after intense activity and again 2 hours later. Your body will be rebuilding muscle and replenishing energy stores and fluids, so continue to hydrate and eat a balance of lean protein and carbs.
: Performance Nutrition Plans| Performance Nutrition Plan (add on) | During exercise lasting more than 60 minutes, an intake of carbohydrate is required to top up blood glucose levels and delay fatigue. Current recommendations suggest 30 to 60 g of carbohydrate is sufficient, and can be in the form of lollies, sports gels, sports drinks, low-fat muesli and sports bars or sandwiches with white bread. It is important to start your intake early in exercise and to consume regular amounts throughout the exercise period. It is also important to consume regular fluid during prolonged exercise to avoid dehydration. Sports drinks, diluted fruit juice and water are suitable choices. For people exercising for more than 4 hours, up to 90 grams of carbohydrate per hour is recommended. Carbohydrate foods and fluids should be consumed after exercise, particularly in the first one to 2 hours after exercise. While consuming sufficient total carbohydrate post-exercise is important, the type of carbohydrate source might also be important, particularly if a second training session or event will occur less than 8 hours later. In these situations, athletes should choose carbohydrate sources with a high GI for example white bread, white rice, white potatoes in the first half hour or so after exercise. This should be continued until the normal meal pattern resumes. Since most athletes develop a fluid deficit during exercise, replenishment of fluids post-exercise is also a very important consideration for optimal recovery. It is recommended that athletes consume 1. Protein is an important part of a training diet and plays a key role in post-exercise recovery and repair. Protein needs are generally met and often exceeded by most athletes who consume sufficient energy in their diet. The amount of protein recommended for sporting people is only slightly higher than that recommended for the general public. For athletes interested in increasing lean mass or muscle protein synthesis, consumption of a high-quality protein source such as whey protein or milk containing around 20 to 25 g protein in close proximity to exercise for example, within the period immediately to 2 hours after exercise may be beneficial. As a general approach to achieving optimal protein intakes, it is suggested to space out protein intake fairly evenly over the course of a day, for instance around 25 to 30 g protein every 3 to 5 hours, including as part of regular meals. There is currently a lack of evidence to show that protein supplements directly improve athletic performance. Therefore, for most athletes, additional protein supplements are unlikely to improve sport performance. A well-planned diet will meet your vitamin and mineral needs. Supplements will only be of any benefit if your diet is inadequate or you have a diagnosed deficiency, such as an iron or calcium deficiency. There is no evidence that extra doses of vitamins improve sporting performance. Nutritional supplements can be found in pill, tablet, capsule, powder or liquid form, and cover a broad range of products including:. Before using supplements, you should consider what else you can do to improve your sporting performance — diet, training and lifestyle changes are all more proven and cost effective ways to improve your performance. Relatively few supplements that claim performance benefits are supported by sound scientific evidence. Use of vitamin and mineral supplements is also potentially dangerous. Supplements should not be taken without the advice of a qualified health professional. The ethical use of sports supplements is a personal choice by athletes, and it remains controversial. If taking supplements, you are also at risk of committing an anti-doping rule violation no matter what level of sport you play. Dehydration can impair athletic performance and, in extreme cases, may lead to collapse and even death. Drinking plenty of fluids before, during and after exercise is very important. Fluid intake is particularly important for events lasting more than 60 minutes, of high intensity or in warm conditions. Water is a suitable drink, but sports drinks may be required, especially in endurance events or warm climates. Sports drinks contain some sodium, which helps absorption. While insufficient hydration is a problem for many athletes, excess hydration may also be potentially dangerous. In rare cases, athletes might consume excessive amounts of fluids that dilute the blood too much, causing a low blood concentration of sodium. This condition is called hyponatraemia, which can potentially lead to seizures, collapse, coma or even death if not treated appropriately. Consuming fluids at a level of to ml per hour of exercise might be a suitable starting point to avoid dehydration and hyponatraemia, although intake should ideally be customised to individual athletes, considering variable factors such as climate, sweat rates and tolerance. This page has been produced in consultation with and approved by:. Content on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional. The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website. All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances. The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website. Skip to main content. Healthy eating. Home Healthy eating. Sporting performance and food. Actions for this page Listen Print. Summary Read the full fact sheet. On this page. Nutrition and exercise The link between good health and good nutrition is well established. Daily training diet requirements The basic training diet should be sufficient to: provide enough energy and nutrients to meet the demands of training and exercise enhance adaptation and recovery between training sessions include a wide variety of foods like wholegrain breads and cereals , vegetables particularly leafy green varieties , fruit , lean meat and low-fat dairy products to enhance long term nutrition habits and behaviours enable the athlete to achieve optimal body weight and body fat levels for performance provide adequate fluids to ensure maximum hydration before, during and after exercise promote the short and long-term health of athletes. Carbohydrates are essential for fuel and recovery Current recommendations for carbohydrate requirements vary depending on the duration, frequency and intensity of exercise. Eating during exercise During exercise lasting more than 60 minutes, an intake of carbohydrate is required to top up blood glucose levels and delay fatigue. For one, the links to recipes are incorrect Tofu Tacos links to Grilled Chicken , with some linking to completely different recipes than what is described. Additionally, the recipes themselves are not original to the meal plan and lack creativity and flavor. For example, having a potato salad for lunch can be quite bland. Furthermore, the meal plan often bulks up the calorie count by including "assorted veggies," which is not helpful or accurate. Overall, while the meal plan may be a solid starting point for beginners, it falls short of being a truly "high performance" option as its title suggests. Ben, thank you for your thorough review. We will be using this feedback to improve this meal plan. Great nutrition meal plan with simple and game like version where you simplify counting calories with counting points instead. Alexandre, thank you for your feedback. We greatly appreciate it! The program was very easy to follow. My son followed the directions and dropped 15 pounds fairly quickly. Now time to put some more lean muscle on. If you are thinking about getting serious about your nutrition, this is the program. Michael, thank you for the great review. Please tell Brady to keep up the great work! All the hard work will pay off soon! High Performance Nutrition Meal Plan. Choose your plan Standard Meal Plan Wrestling Football Weightlifting Vegan Plan Gold Plan. Add To Cart. Whether you are trimming down, bulking up, or just trying to eat healthier, our meal plan will help you make and maintain healthy habits. Our high performance nutrition meal plan provides exactly what you need to eat to reach your individual nutrition goals. With many different meal options and specific calorie breakdowns, this meal plan will guide you on the road to becoming a champion. Sport Specific Plans. Vegan Plan. Gold Plan. I am already seeing results after the 2nd week! Designed For Your Goals. Do you want to Cut Down. You can choose whether you want to cut down and lose weight, maintain weight and optimize your nutrition, or bulk up and gain weight. When using our personalized questionnaire calculator, choose which option you would like and our meal plan will adapt for you to reach that goal! Meal Plan Details. Exact amounts and types of food to eat specified. Guidance on which supplements to take and when. Our Clients Have Had Incredible Success Since I was 15 years old, I could barely stay above lbs. Being 6'4, I knew for my athletic performance to improve, I needed to stack on some more mass. That's where the Mass Builder and High Performance Nutrition come into play. By executing the nutrition program coupled with the Mass Builder Program, I was able to hold a solid lbs! Thanks for the help! I come from a wrestling background so cutting was always done in an old school fashion. This time around I used the methods for weeks from High Performance Nutrition. I NEVER ate food the day of a competition. This time around I was eating eggs and rice a few hours before even weighing in! This led to me snatching double bodyweight and winning my third US Senior National Title! Thumbs up to HPN at Garage Strength. He set up the macros, provided positive reinforcement and listened to any issues I had along the way. He did a great job altering the plan along the way and provided multiple options for meals as well! It was a great experience. Frequently Asked Questions. How do I receive the meal plan? When should I start the plan? How long does the plan last? What if I don't like to eat certain foods? What if I have a food allergy or another dietary restriction? Not Ready to Buy? Download an example meal plan FREE! Download Here. Watch to Learn More. Related Products. Mass Builder Program. Ab Slaughterfest Program. Customer Reviews. |
| Food energy | Healthy carbohydrate food sources include fruits, vegetables, whole-grain cereals, breads and pastas. If you have a lunchtime practice, you might be tempted to skip the meal altogether. Exercising can also make you hungry. You have many options for eating healthfully and getting the nutrients you need. The best way to make sure you have a consistent energy supply is to choose carbohydrates that are consistent in their supply. |
| Personalized Nutrition Plans | M2 Performance Nutrition - | You need two to three hours to digest a full meal before an athletic event ; small snacks of to calories can be eaten in the hour before game time, however. It's a myth that athletes need a huge daily intake of protein to build large, strong muscles. Because the program is completely virtual and requires only a smartphone, it could also be a great choice for athletes with a busy schedule. Let's look at some easy ways to get more into your diet: READ MORE. Our Clients Have Had Incredible Success It is important to ensure good hydration prior to an event. Even if you worked out earlier, these foods have too much salt and saturated fat to support healthy physical performance — no matter how many calories you burned. |
| One-on-One Coaching | Carbohydrates are our main source of energy, but over-consuming simple carbohydrates, like bread, pasta, and sugary sports drinks can cause blood sugar spikes that leave you tired and may encourage overeating, and insulin spikes which put your body into fat storage mode. Focus on the foods and snacks mentioned throughout this article that provide steady fuel for workouts without spiking insulin, which is the key to keeping the body in a fat-burning state. You can work out more and still gain weight. Exercising can also make you hungry. Prioritize high-fiber foods, protein and healthy fats to stay satiated. How Nutrition Affects Post-Workout Recovery After a vigorous workout, your muscles may have depleted their glycogen stores and some of the proteins in your muscles will be naturally broken down and damaged. Post-workout nutrition is essential for muscle repair, says Boyl. Research shows that increasing protein consumption can promote muscle gain as long as your exercise routine includes both resistance and strength training. Carbs replenish glycogen stores that have been depleted during exercise and help promote protein synthesis and stimulate muscle tissue repair. Eat as soon after a workout as is practical, advise experts. In the hours following exercise, your body is primed to make the most of recovery nutrition. It really helps hold me over after a workout until I can have a substantial meal. It's a low-glycemic, complex carbohydrate made through a patented cooking process with non-GMO cornstarch. The best way to make sure you have a consistent energy supply is to choose carbohydrates that are consistent in their supply. They can also cause GI distress, energy swings, and poor focus. Former NFL star quarterback Alex Smith noticed a big difference in his performance when he made the switch to UCAN energy products with LIVSTEADY. All that was available in an NFL locker room was sugar. Once I tried UCAN, how good I felt and the sustained energy were huge, but for me the tipping point was how much focus I was able to retain through the end of the game. A marathoner will need a different plan for a healthy lifestyle than a weightlifter or someone training for their first 5K for example, protein needs will vary depending on age, gender, and activity. To find a registered dietitian nutritionist near you, visit eatright. org, the website of the Academy of Nutrition and Dietetics, and use its handy " Find a Nutrition Expert " search tool. Back to Blog. Related Blog Posts. Keira D'Amato's Running and Nutrition Tips. Emily Sisson's Marathon Nutrition Plan Athletes Nutrition. Emma Bates and Keira D'Amato's Running and Nutrition Tips Exercise Nutrition. CrossFit Diet Plan for Longevity with Elite Athlete Scott Panchik 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. Even mild dehydration can affect an athlete's physical and mental performance. There's no one set guide for how much water to drink. How much fluid each person needs depends on their age, size, level of physical activity, and environmental temperature. Athletes should drink before, during, and after exercise. Don't wait until you feel thirsty, because thirst is a sign that your body has needed liquids for a while. Sports drinks are no better for you than water to keep you hydrated during sports. But if you exercise for more than 60 to 90 minutes or in very hot weather, sports drinks may be a good option. The extra carbs and electrolytes may improve performance in these conditions. Otherwise your body will do just as well with water. Avoid drinking carbonated drinks or juice because they could give you a stomachache while you're training or competing. Don't use energy drinks and other caffeine -containing drinks, like soda, tea, and coffee, for rehydration. You could end up drinking large amounts of caffeine, which can increase heart rate and blood pressure. Too much caffeine can leave an athlete feeling anxious or jittery. Caffeine also can cause headaches and make it hard to sleep at night. These all can drag down your sports performance. Your performance on game day will depend on the foods you've eaten over the past several days and weeks. You can boost your performance even more by paying attention to the food you eat on game day. Focus on a diet rich in carbohydrates, moderate in protein, and low in fat. Everyone is different, so get to know what works best for you. You may want to experiment with meal timing and how much to eat on practice days so that you're better prepared for game day. KidsHealth For Teens A Guide to Eating for Sports. en español: Guía de alimentación para deportistas. Medically reviewed by: Mary L. Gavin, MD. Listen Play Stop Volume mp3 Settings Close Player. Larger text size Large text size Regular text size. Eat Extra for Excellence The good news about eating for sports is that reaching your peak performance level doesn't take a special diet or supplements. Athletes and Dieting Teen athletes need extra fuel, so it's usually a bad idea to diet. |
| Food energy | Also, be sure not to confuse sports drinks such as Gatorade with "energy" drinks such as Red Bull and similar beverages. Stick with whole food options as much as possible as opposed to highly processed foods. Without adequate calories from the healthiest food sources, you will struggle to achieve your performance goals. Plan a nutritious meal by choosing at least one food from each category. Healthy fat. Adequate hydration is a key element in sports performance. Most athletes benefit from developing a personal hydration plan. A general rule for training is to consume a minimum:. Four to six ounces of fluid every 15 minutes of exercise. To properly assess, weigh yourself immediately prior to and after a workout. For every pound of weight lost, replace with 16 ounces of fluid. Best hydration choices include water, low-fat milk or percent juice. Sports beverages are best reserved for competition, where quick hydration and electrolyte replacement are necessary. There are a few golden rules when it comes to eating on game day:. It happens the days, weeks, and months leading up to the competition. Peak performance during competition means eating nutritious food while traveling. Relying on the concession stand for food during competition is an almost certain failure. Players and parents should prepare by packing a variety of food and beverages. Choose energy-packed foods such as whole grain crackers with low-fat cheese, tortilla wraps with veggies and lean meat, hard-boiled eggs, vegetable or bean soups, small boxes of non-sugary cereal, fresh fruit, mini-whole wheat bagels with peanut butter, pita bread with hummus or pasta with grilled chicken. Fibrous carbohydrates can be beneficial as these tend to cause GI disturbances. UW School of Medicine and Public Health. Refer a Patient. Clinical Trials. Find a Doctor. Search Submit. Pay a bill. Refill a prescription. Price transparency. Obtain medical records. Order flowers and gifts. Send a greeting card. Make a donation. 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. Even mild dehydration can affect an athlete's physical and mental performance. There's no one set guide for how much water to drink. How much fluid each person needs depends on their age, size, level of physical activity, and environmental temperature. Athletes should drink before, during, and after exercise. Don't wait until you feel thirsty, because thirst is a sign that your body has needed liquids for a while. Sports drinks are no better for you than water to keep you hydrated during sports. But if you exercise for more than 60 to 90 minutes or in very hot weather, sports drinks may be a good option. The extra carbs and electrolytes may improve performance in these conditions. Otherwise your body will do just as well with water. Avoid drinking carbonated drinks or juice because they could give you a stomachache while you're training or competing. Don't use energy drinks and other caffeine -containing drinks, like soda, tea, and coffee, for rehydration. You could end up drinking large amounts of caffeine, which can increase heart rate and blood pressure. Too much caffeine can leave an athlete feeling anxious or jittery. Caffeine also can cause headaches and make it hard to sleep at night. These all can drag down your sports performance. Your performance on game day will depend on the foods you've eaten over the past several days and weeks. You can boost your performance even more by paying attention to the food you eat on game day. Focus on a diet rich in carbohydrates, moderate in protein, and low in fat. Everyone is different, so get to know what works best for you. You may want to experiment with meal timing and how much to eat on practice days so that you're better prepared for game day. KidsHealth For Teens A Guide to Eating for Sports. en español: Guía de alimentación para deportistas. Medically reviewed by: Mary L. Gavin, MD. Listen Play Stop Volume mp3 Settings Close Player. Larger text size Large text size Regular text size. Eat Extra for Excellence The good news about eating for sports is that reaching your peak performance level doesn't take a special diet or supplements. Athletes and Dieting Teen athletes need extra fuel, so it's usually a bad idea to diet. Eat a Variety of Foods 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. Vital Vitamins and Minerals 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. Calcium and iron are two important minerals for athletes: Calcium helps build the strong bones that athletes depend on. Calcium — a must for protecting against stress fractures — is found in dairy foods, such as low-fat milk, yogurt, and cheese. Iron carries oxygen to muscles. To get the iron you need, eat lean meat, fish, and poultry; leafy green vegetables; and iron-fortified cereals. Protein Power Athletes may need more protein than less-active teens, but most get plenty through a healthy diet. Carb Charge Carbohydrates are an excellent source of fuel. Fat Fuel Everyone needs some fat each day, and this is extra true for athletes. Skip the Supplements Sports supplements promise to improve sports performance. |
Performance Nutrition Plans -
Interest in nutrition and its impact on sporting performance is now a science in itself. Whether you are a competing athlete, a weekend sports player or a dedicated daily exerciser, the foundation to improved performance is a nutritionally adequate diet.
Athletes who exercise strenuously for more than 60 to 90 minutes every day may need to increase the amount of energy they consume, particularly from carbohydrate sources. The current recommendations for fat intake are for most athletes to follow similar recommendations to those given for the general community, with the preference for fats coming from olive oils, avocado, nuts and seeds.
Athletes should also aim to minimise intake of high-fat foods such as biscuits, cakes, pastries, chips and fried foods. After absorption, glucose can be converted into glycogen and stored in the liver and muscle tissue.
It can then be used as a key energy source during exercise to fuel exercising muscle tissue and other body systems. Athletes can increase their stores of glycogen by regularly eating high-carbohydrate foods. If dietary protein intake is insufficient, this can result in a loss of protein muscle tissue, because the body will start to break down muscle tissue to meet its energy needs, and may increase the risk of infections and illness.
Current recommendations for carbohydrate requirements vary depending on the duration, frequency and intensity of exercise. More refined carbohydrate foods such as white bread, jams and lollies are useful to boost the total intake of carbohydrate, particularly for very active people.
Athletes are advised to adjust the amount of carbohydrate they consume for fuelling and recovery to suit their exercise level. For example:. A more recent strategy adopted by some athletes is to train with low body carbohydrate levels and intakes train low. There is accumulating evidence that carefully planned periods of training with low carbohydrate availability may enhance some of the adaptations in muscle to the training program.
However, currently the benefits of this approach to athletic performance are unclear. The GI has become of increasing interest to athletes in the area of sports nutrition.
However, the particular timing of ingestion of carbohydrate foods with different GIs around exercise might be important. There is a suggestion that low GI foods may be useful before exercise to provide a more sustained energy release, although evidence is not convincing in terms of any resulting performance benefit.
Moderate to high GI foods and fluids may be the most beneficial during exercise and in the early recovery period. However, it is important to remember the type and timing of food eaten should be tailored to personal preferences and to maximise the performance of the particular sport in which the person is involved.
A high-carbohydrate meal 3 to 4 hours before exercise is thought to have a positive effect on performance. A small snack one to 2 hours before exercise may also benefit performance. It is important to ensure good hydration prior to an event.
Consuming approximately ml of fluid in the 2 to 4 hours prior to an event may be a good general strategy to take. Some people may experience a negative response to eating close to exercise.
A meal high in fat, protein or fibre is likely to increase the risk of digestive discomfort. It is recommended that meals just before exercise should be high in carbohydrates as they do not cause gastrointestinal upset. Liquid meal supplements may also be appropriate, particularly for athletes who suffer from pre-event nerves.
For athletes involved in events lasting less than 60 minutes in duration, a mouth rinse with a carbohydrate beverage may be sufficient to help improve performance.
Benefits of this strategy appear to relate to effects on the brain and central nervous system. During exercise lasting more than 60 minutes, an intake of carbohydrate is required to top up blood glucose levels and delay fatigue.
Current recommendations suggest 30 to 60 g of carbohydrate is sufficient, and can be in the form of lollies, sports gels, sports drinks, low-fat muesli and sports bars or sandwiches with white bread.
It is important to start your intake early in exercise and to consume regular amounts throughout the exercise period. It is also important to consume regular fluid during prolonged exercise to avoid dehydration.
Sports drinks, diluted fruit juice and water are suitable choices. The goal is to eat at least five servings per day, and include varieties of fruit and vegetable color. One serving is approximately the size of a baseball.
Fruits and vegetables are filled with the energy and nutrients necessary for training and recovery. Plus, these antioxidant-rich foods will help you combat illness like a cold or the flu. Choose whole grain carbohydrates sources such as whole-wheat bread or pasta, and fiber-rich cereals as power-packed energy sources.
Limit the refined grains and sugars such as sugary cereals, white breads and bagels. You'll benefit more from whole-grain products. Choose healthy sources of protein such as chicken, turkey, fish, peanut butter, eggs, nuts and legumes.
Stay hydrated with beverages, as a two percent drop in hydration levels can negatively impact performance. Options include milk, water, percent fruit juice and sport drinks. However, realize that sport drinks and percent fruit juice tend to be higher in overall sugar content and, in the case of fruit juice, lack many of the health benefits present in its whole food counterpart.
Also, be sure not to confuse sports drinks such as Gatorade with "energy" drinks such as Red Bull and similar beverages. Stick with whole food options as much as possible as opposed to highly processed foods.
Without adequate calories from the healthiest food sources, you will struggle to achieve your performance goals. Plan a nutritious meal by choosing at least one food from each category. Healthy fat. Adequate hydration is a key element in sports performance.
Most athletes benefit from developing a personal hydration plan. A general rule for training is to consume a minimum:. Four to six ounces of fluid every 15 minutes of exercise. To properly assess, weigh yourself immediately prior to and after a workout.
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A former Olympic swimmer, champion body builder and dedicated fitness professional. Jon Jon is the son of legendary body builder Reg Park, a three time Mr.
Universe and mentor to Arnold Schwarzenegger. See if this plan is right for you. Prefer to talk directly to an expert? Give us a call on: Toll Free
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