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Sports Nutrition: Diet and Nutritional Supplements It can mean the difference Nutritlonal peak performance athletds success and bodily injuries and fatigue. On Maca root for stress relief fundamental level, Nutritional support for athletes is a dor of Nutritionxl. As Nutritional support for athletes athlete, you need to be atyletes of how you fuel yourself and your body. Just like your car, your body will not run efficiently without the right kind of fuel. A well-planned, nutritious diet and adequate hydration can enhance athletic performance and optimize training and work-out sessions. Nutrition plans should be tailored to the individual athlete, and consider their specific sport, goals, food preferences and practical challenges Beck et al.Nutritional support for athletes -
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. The amount of energy found within a given food is dependent on the macronutrient carbohydrate, protein and fat content of the item. Carbohydrates serve as the primary source of energy during activities of higher intensity.
Healthy carbohydrate food sources include fruits, vegetables, whole-grain cereals, breads and pastas. Dietary fat also plays a key role in helping individuals meet their energy needs as well as supporting healthy hormone levels. Healthy sources of fat include nuts, nut butters, avocados, olive and coconut oils.
Limit use of vegetable oils such as corn, cottonseed or soybean oil. Dietary protein plays a key role in muscle repair and growth. Preferred sources of protein include lean meats, eggs, dairy yogurt, milk, cottage cheese and legumes.
Make a plan to eat a variety of fruits and vegetables daily. 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. gov website belongs to an official government organization in the United States.
gov website. Share sensitive information only on official, secure websites. Good nutrition can help enhance athletic performance. An active lifestyle and exercise routine, along with eating well, is the best way to stay healthy.
Eating a good diet can help provide the energy you need to finish a race, or just enjoy a casual sport or activity. You are more likely to be tired and perform poorly during sports when you do not get enough:. The ideal diet for an athlete is not very different from the diet recommended for any healthy person.
People tend to overestimate the amount of calories they burn per workout so it is important to avoid taking in more energy than you expend exercising. To help you perform better, avoid exercising on an empty stomach. Everyone is different, so you will need to learn:.
Carbohydrates are needed to provide energy during exercise. Carbohydrates are stored mostly in the muscles and liver. It's beneficial to eat carbohydrates before you exercise if you will be exercising for more than 1 hour. You might have a glass of fruit juice, a cup grams of yogurt, or an English muffin with jelly.
Limit the amount of fat you consume in the hour before an athletic event. You also need carbohydrates during exercise if you will be doing more than an hour of intense aerobic exercise. You can satisfy this need by having:. After exercise, you need to eat carbohydrates to rebuild the stores of energy in your muscles if you are working out heavily.
Protein is important for muscle growth and to repair body tissues. Protein can also be used by the body for energy, but only after carbohydrate stores have been used up. Most Americans already eat almost twice as much protein as they need for muscle development.
Too much protein in the diet:. Often, people who focus on eating extra protein may not get enough carbohydrates, which are the most important source of energy during exercise. Water is the most important, yet overlooked, nutrient for athletes. Water and fluids are essential to keep the body hydrated and at the right temperature.
Your body can lose several liters of sweat in an hour of vigorous exercise. Clear urine is a good sign that you have fully rehydrated. Some ideas for keeping enough fluids in the body include:. Offer children water often during sports activities.
Nutritional support for athletes will Nuhritional different nutritional needs compared with Senior nutrition tips general public. They may require more calories and macronutrients Nutriitonal maintain strength Nutritioonal energy Nutritional support for athletes compete at their optimum level. In addition to consuming sufficient amounts of calories and macronutrients, athletes may also require more vitamins, minerals, and other nutrients for peak recovery and performance. In this article, we discuss macronutrient and micronutrient needs of athletes and look at calories, meal timing, and how to tailor requirements to specific sports. We also give meal examples for breakfast, lunch, and dinner.
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